Polycystic Ovary Syndrome (PCOS) is a hormonal imbalance that occurs in women. 1 in 10 women globally suffer from this condition. In India nearly 11 to 20 percent of women experience its symptoms. It can cause various issues in the body like excessive production of male hormones, cysts on the ovaries, infertility, weight gain, acne and even heart and diabetes related problems.

PCOS is irreversible but it can be managed through lifestyle and nutritional changes. Diet plays a big role in balancing hormones as well. Foods rich in fiber, low in glycemic index, anti-inflammatory and hormone-supportive are best options for those who face PCOS.



Spinach, Methi and Leafy Greens

Leafy green like spinach and methi are rich in iron, fiber and antioxidants.

Leafy green like spinach and methi are rich in iron, fiber and antioxidants. These nutrients are beneficial to decrease the inflammation, as well as help with hormonal balance. They also help with smooth digestion and stop spikes in blood sugar levels.



Eggs, Paneer and LentilsHigh protein foods like eggs, paneer and chickpeas help in keeping the stomach full and stabilizing blood sugar levels. Proteins also promote strengthening muscles and keep metabolism in check. Therefore it is essential to include protein in diet especially if one has PCOS.



Fish and Omega-3 Rich Foods

Omega-3 fatty acids found in fish like sardines, salmon and rohu help decrease inflammation and keep the menstrual cycle regular.

Omega-3 fatty acids found in fish like sardines, salmon and rohu help decrease inflammation and keep the menstrual cycle regular. For vegetarians, flaxseeds and walnuts are good options.



Apples, Berries and Low-GI FruitsLow-glycemic fruits such as apples, berries, pears and guava do not release sugar rapidly into the blood. They are a good option to satisfy sweet cravings.



Nuts, Seeds and Healthy OilsNuts like almonds, walnuts, pumpkin seeds and sunflower seeds are rich in healthy fats and minerals like zinc and magnesium. Choosing olive oil and cold pressed oils is better for those who are affected by PCOS.



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Frequently Asked Questions (FAQs)

Can PCOS be managed with diet alone?
Diet helps manage symptoms, but lifestyle changes like exercise and stress control are also important.

Which type of diet is best for PCOS?
A diet rich in fiber, protein and healthy fats with low sugar and refined carbs works best.

How long does it take to see improvement with diet changes?
Most women notice changes in energy, weight or cycles within a few months of consistent eating habits.