Proper diet for PCOS can relieve symptoms. Although this won’t cure the disease, you can support your body.
If you have been diagnosed with PCOS, you can support your body in different ways in addition to treatment. A big part of this is proper nutrition. With a healthy lifestyle and conscious meals, you can reduce inflammation levels and, in the best case, alleviate symptoms.
We’ll show you what a diet for PCOS can look like and what you need to consider.
What is PCOS?
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Polycystic ovarian syndrome, or PCOS for short, is one of the most common hormonal disorders in people of childbearing age. This leads to an overproduction of androgens, i.e. male hormones.
Those affected have cycle disorders: They often have irregular or absent menstrual bleeding. In addition, ovulation does not occur and the follicles do not mature properly. Many sufferers are only diagnosed with PCOS when they discover fertility problems.
Other symptoms and side effects can include:
- Abdominal pain
- Overweight
- Insulin resistance
- “Masculinization”: increased dark hair growth (hirsutism), changes in stature and voice (virilism)
- Hair loss
- Acne and oily skin
- psychological problems such as depressive moods
The causes of PCOS syndrome have not been sufficiently researched, but it is suspected that it could be hereditary. Therefore, illness cannot be prevented.
There is no cure for PCOS, but the symptoms can be treated with medication. The treatment is very individual, as the symptoms can vary between those affected.
PCOS: A healthy lifestyle is important
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People with polycystic ovary syndrome often experience insulin resistance, which disrupts the hormonal balance and promotes obesity, further aggravating the symptoms. With a healthy lifestyle you can counteract this and stabilize your hormone balance. The following are particularly important:
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Reduce stress
- sufficient exercise in everyday life
- Healthy eating
Important: These measures will not cure the disease, and a diagnosis with PCOS is not a sign of an unhealthy lifestyle. But if you pay attention to a few things, you can support your body and reduce suffering. However, be sure to consult your gynecologist, especially when making changes to your diet, as every body is different.
Also read: Nutrition during the cycle: The right nutrition for each phase of the cycle
Diet for PCOS: This can help
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With the right diet you can relieve some PCOS symptoms. To date, there has not been enough research on this topic, but studies indicate that a balanced and healthy diet can reduce inflammation levels in those affected by PCOS. The following dietary adjustments are also recommended:
- Pay attention to a diet that regulates blood sugar: Eat lots of vegetables and make sure that fruit is low in sugar. Foods rich in fiber can also help with insulin resistance.
- An anti-inflammatory diet can also be useful and can also relieve skin inflammation caused by acne, for example.
- In addition, it was found at the University Hospital of Aachen that a low-carbohydrate diet was able to improve symptoms, particularly in those with insulin resistance.
Further tips to reduce inflammation levels:
- Choose products with whole grain instead of white flour, use high-quality oils and pay attention to your salt intake.
- Reduce the consumption of sweets and, if possible, eat them immediately after a meal due to blood sugar levels.
- You should also limit your consumption of red meat and highly processed foods.
- Make sure you get enough minerals and vitamins.
- Foods with prebiotics and probiotics can also have anti-inflammatory effects.
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Spearmint tea is said to help reduce androgen levels and stabilize hormonal balance. Green tea is also said to have positive effects. In general, it is important that you drink a lot and avoid sugary drinks.
By the way: Monk’s pepper can also help with hormonal imbalances. But: You have to be careful here, because whether taking it can help you depends on your LH level (luteinizing hormone), which chasteberry can increase. If this is already high for you, the monk’s pepper can worsen your symptoms. Be sure to talk to your gynecologist before taking it.
Recipe ideas for the PCOS diet
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A conscious diet for PCOS does not have to look boring or monotonous. You can add variety to your meals with the following recipe ideas.
Meals that have a blood sugar regulating effect consist primarily of plant products, fiber and little sugar. For example, these recipes are suitable:
- Broccoli pesto: You can also use the stalk here
- Kale chips: easy recipe to make yourself
- Vegetarian curry: recipe with beans, potatoes and tomatoes
- Oatmeal bread: recipe to make yourself
- Lentil soup: Vegan recipe with soup vegetables
- Zucchini vegetables: recipe for zucchini bolognese
You can find inspiration for low-carb meals here:
- Cauliflower rice: quick low-carb rice replacement
- Zucchini fries: crispy low-carb recipe
- Flaxseed Bread: A low-carb recipe
- Low-carb muesli: Homemade and without carbohydrates
Golden milk, for example, is a suitable anti-inflammatory drink.
Tip: Also read our guide to balanced nutrition: 10 rules for everyday life. There you will find valuable tips and an overview of conscious nutrition.
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