Polycystic Ovary Syndrome (PCOS) is a condition among women that causes symptoms like irregular menstrual cycles, acne, weight gain, and infertility. Women with PCOS primarily have to go through hormonal imbalances, especially involving insulin, androgens and estrogen. Women have always thought that they can’t manage hormones, but the truth is otherwise. Diet can help you manage the imbalances, reduce the symptoms and improve your overall well-being. In this article, we will explore top 10 PCOS-friendly foods to balance hormones.
Diet plays a crucial role in managing PCOS. The foods that you choose to add in your diet will help to manage hormones naturally, manage insulin levels, and reduce inflammation while supporting your overall health.
1. Leafy Greens
Leafy greens are your go-to food to manage PCOS symptoms and hormonal imbalance. Green leafy vegetables like spinach, kale, Swiss chard are a rich source of nutrients like iron, magnesium, and vitamin B6. All these nutrients support hormonal balance and help to regulate the menstrual cycle.
Magnesium helps to manage the key factors affecting PCOS like reduce inflammation and improve insulin sensitivity.
Benefits:
Consuming leafy greens to manage PCOS has multiple benefits including:
- They are high in fiber, which aids in weight management by promoting the feeling of satiety
- They are a rich source of antioxidants that reduce oxidative stress and inflammation, key factors affecting PCOS
- They support liver function, helping to detoxify excess estrogen which is a hormone that is imbalanced during PCOS.
How to Include:
- Consume green leafy vegetables by adding a handful of spinach to smoothies or salads.
- Consume sautéd kale with garlic as a side dish.
- You can use Swiss chard as a base for grain bowls or wraps.
2. Omega-3 Rich Fatty Fish
Omega-3 fatty acids are essential for reducing inflammation, imp[rove insulin resistance and balancing androgen levels. Foods like fish, especially salmon, sardines, and mackerel are rich sources of omega-3 fatty acids. You need to consume omega-3 because it is beneficial for heart health. Your heart health could be a major concern for many women during PCOS.
Benefits:
- Omega-3 helps to reduces inflammation in the body
- Consuming omega-3 also helps to balance androgen levels and reduce symptoms like acne
- One needs to consume omega-3 because they are good for your brain health and supports mental health by reducing anxiety and depression
How to Include:
- You can grill or bake salmon for a hearty meal.
- Adding sardines to salads or whole-grain crackers helps to make a healthy meal.
- Try to incorporate mackerel into a fish stew or curry.
3. Cinnamon
Cinnamon helps to regulate blood sugar levels which makes it a powerful spice to add in the diets of women with PCOS. Women with PCOS often struggle with blood resistance so, cinnamon stabilizes insulin and prevents spikes in blood sugar in blood sugar and improves menstrual regularity.
Benefits:
- Cinnamon helps to Improves insulin sensitivity
- Consuming cinnamon can help regulate menstrual cycles
- Cinnamon acts as an antioxidant, reducing oxidative stress
How to Include:
- You can sprinkle cinnamon on oatmeal, yogurt, or smoothies.
- Make cinnamon tea or coffee by adding a dash to coffee or tea.
- One of the ways to use cinnamon is to add it in baked goods or curries.
4. Avocados
Avocados are rich in healthy monounsaturated fats, fiber, and essential vitamins and minerals like potassium and magnesium. Also, known as the rich source of healthy fats, avocados help to regulate hormones, support heart health, and reduce inflammation. Avocados are also known to stabilize blood sugar, which is key for managing insulin resistance in PCOS.
Benefits:
- Consuming avocados will help support heart health and balances cholesterol
- Avocados contains fiber that aids in digestion and weight management
- They help to reduce inflammation and supports skin health
How to Include:
- You can mash avocado on whole-grain toast with a sprinkle of seeds and eat it in your breakfast or snacks.
- By adding sliced avocado to salads or tacos it will make them rich in nutrients.
- Avocados can also be blended into smoothies for a creamy texture.
5. Berries
Berries such as blueberries, strawberries, and raspberries are loaded with antioxidants, fiber, and vitamins that help balance hormones and reduce inflammation. They are also a favored food for PCOS because they have a low glycemic index which means they don’t cause blood sugar spikes. Women with PCOS need to control their blood sugar levels and berries can help them do so.
Benefits:
- You should consume berries because they are high in antioxidants that fight oxidative stress
- Berries are low in sugar and helps regulate blood glucose levels
- They help to support healthy skin and digestion
How to Include:
- You can add berries to oatmeal or yogurt.
- Try to incorporate them in your diet by blending them into smoothies.
- You can also enjoy them as a snack or dessert with dark chocolate.
6. Nuts and Seeds
Nuts and seeds are a source of healthy fats and proteins. Including nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds can provide you with healthy fats, fiber and protein. All these nutrients are essential to stabilize blood sugar and balance hormones.
Benefits:
- Nuts and seeds help to balance blood sugar and insulin levels
- They provides plant-based omega-3s to reduce inflammation
- Consuming nuts and seeds can help support digestive health with fiber
How to Include:
- Consume nuts and seeds by sprinkling chia seeds on yogurt, oatmeal, or smoothies.
- You can add flaxseeds to baked goods or mix into salad dressings.
- Eat them as a snack by consuming a handful of almonds or walnuts for healthy fats.
7. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are known for their ability to support estrogen metabolism and detoxification. These vegetables contain compounds called indoles, which help break down excess estrogen in the body, promoting hormonal balance.
Benefits:
- Consume cruciferous vegetables as they support estrogen detoxification
- They also help to reduces inflammation and oxidative stress
- Cruciferous vegetables are rich in fiber to support gut health
How to Include:
- You can roast broccoli or cauliflower with olive oil and spices.
- Try to add Brussels sprouts to salads or stir-fries.
- Another way to incorporate cruciferous vegetables is to steam and season these veggies as a healthy side dish.
8. Turmeric
Turmeric contains curcumin, a potent anti-inflammatory compound that can help reduce inflammation associated with PCOS. Curcumin also has antioxidant properties and may improve insulin sensitivity, making it a valuable addition to a PCOS-friendly diet.
Benefits:
- Consuming turmeric helps to reduces inflammation and oxidative stress
- It helps to improves insulin sensitivity
- Turmeric also supports liver detoxification and hormonal balance
How to Include:
- You can add turmeric to curries, soups, or stews.
- One can also mix it into a smoothie or golden milk.
- Another way to consume turmeric is to sprinkle turmeric on roasted vegetables or rice dishes.
9. Quinoa
Quinoa is a high-fiber, high-protein whole grain that is a great alternative to refined carbohydrates. Women with PCOS should not consume processed or refined foods like white rice, white flour, and pastas. Therefore, quinoa is an alternative which is a low glycemic index food that does not cause spikes in blood sugar levels.
Benefits:
- Eating quinoa helps manage blood sugar levels
- Quinoa provides a good source of plant-based protein
- Consuming quinoa helps support digestive health with fiber
How to Include:
- You can use quinoa as a base for grain bowls or salads.
- Add quinoa to soups or stews for a hearty texture.
- You can also serve quinoa as a side dish with vegetables and lean protein.
10. Dark Chocolate (70% or Higher)
Dark chocolate, particularly varieties with 70% cocoa or higher, is rich in antioxidants and magnesium. Magnesium helps regulate cortisol, the stress hormone, and supports overall hormonal balance. Dark chocolate also satisfies cravings in a healthy way, making it a good option for women with PCOS.
Benefits:
- High in antioxidants that reduce inflammation
- Contains magnesium to support stress management
- Helps satisfy sweet cravings without spiking blood sugar
How to Include:
- Enjoy a small piece of dark chocolate as a dessert.
- Add shaved dark chocolate to yogurt or oatmeal.
- Make homemade dark chocolate energy bites with nuts and seeds.
Frequently Asked Questions
Can I eat rice with PCOS?
Ans. Women with PCOS need to avoid foods that will spike their blood sugar levels. They need to avoid processed and refined foods like white flour, sugar, breads, pastas, and white rice.
Can I eat chicken with PCOS?
Ans. Yes you can consume lean protein sources like chicken breast, fish, tofu which will provide the feeling of satiety.
Should I avoid eggs in PCOS?
Ans. Eggs are a safe source of protein for you. You can eat eggs in PCOS.
