Polycystic Ovarian Syndrome (PCOS)

Manage insulin resistance with low sugar and limited carbs with plant based diet and exercise

Recommended For

Acne, Amenorrhea, Anovulation, High levels androgens, Hirsutism, Hyperandrogenism, Infertility, Insulin resistance, Irregular periods, Menstrual irregularity, Obesity, Oligomenorrhea, Ovarian cysts, PCOS, Polycystic Ovarian Syndrome.

Diet Goals

Manage insulin resistance

Eat 4-5 small meals daily
Eat low carb, low sugar diet
Eat protein at all meals and snacks

Insulin resistance is diet related and common in PCOS; a diet low in sugar, carbs and processed foods can improve the way your insulin works.

Food Recommendations

Foods to Eat

Olive oil: Extra virgin olive oil contains more antioxidants, vitamins

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Fruits, Vegetables: Berries, avocado, leafy greens, carrots

Lean proteins: Poultry, white fish, low fat yogurt, cottage cheese, cheese, tofu, beans

Low sugar: Berries, greek yogurt, DIY fruit smoothie

Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp

Foods to Avoid

High carbs: White foods: Rice, potatoes, pasta, bread, crackers

Alcohol: Beer, wine, liquor, canned alcohol drinks

Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

Dairy: Products made from milk; cheese, butter

Diet Rules

Additional Information

Research

PCOS is the most common cause of infertility; 70-80% of women with infertility have PCOS.

Treat insulin sensitivity first by limiting carbs; research shows improvement from small meals throughout day to stabilize blood sugar.

Anti-inflammatory based diet has shown positive results in PCOS with weight loss, reduced cholesterol, blood pressure (BP), fasting blood sugar, and C-reactive protein (CRP) (inflammatory marker) levels.

Caveats

Diet and daily exercise are best ways to manage insulin resistance in PCOS; diet high in sugar and processed carbs may be cause.

Foods high in saturated fats (including dairy, processed and fried foods) can increase estrogen production which can make PCOS symptoms worse; lead to weight gain.

Moderate soy intake (1-2 srvgs/wk) of organic, unprocessed tofu, edamame, miso, tempe, fermented soy; can help gut health; caution pesticides in GMO soy.

Unmanaged PCOS can increase risk of heart attack, high BP, increased lipids, high cholesterol; more than 50% of PCOS patients develop prediabetes or diabetes.