Struggling to manage PCOS symptoms? Here is the perfect nutritional guide for you!

Women with polycystic ovary syndrome (PCOS) face quite a difficult journey, as it affects everything from their menstrual cycles to body weight. Do you feel overwhelmed by PCOD? Don’t worry, you’re not alone! While medications and exercise play a crucial role in managing PCOS, the food you eat also plays an important role. We spoke to some experts and here’s everything you need to know about the role of diet and managing PCOS.

The relationship between nutrition and PCOS

Kolkata-based nutritionist Dr Karan Kakkad points out that food choices have a significant impact on PCOS symptoms, influencing blood sugar, hormones and inflammation. “The root cause of PCOS is hormonal imbalance. Some of the common symptoms include irregular periods and excessive or less blood flow during periods. And our lifestyle, our diet and even our mental health play a crucial role,” he added.

How does a balanced diet help?

A balanced diet can help regulate blood sugar, reduce inflammation, support hormonal balance and manage weight, which are key factors in managing PCOS symptoms. Dr. Eshanka Wahi, culinary nutritionist and holistic wellness coach, says: “Incorporating whole foods such as fruits, vegetables, lean proteins, healthy fats and complex carbohydrates, while avoiding foods processed foods and sugars, can help relieve PCOS symptoms. »

According to experts, if you have PCOS, these five healthy foods should be part of your diet.

Chia Seeds

Rich in iron, zinc and magnesium, chia seeds are a must-have for women suffering from PCOS as they help control hormonal fluctuations and mood swings. According to Dr. Kakkad, “Chia seeds are great for hormonal balance. They contain vitamins and minerals, as well as lots of fiber, which is good for the intestine.

Black grapes

Black grapes are a good source of iron, which is beneficial for women with PCOS as they are prone to anemia due to irregular periods. It can also reduce hair loss, one of the main symptoms of PCOS. According to Dr. Wahi, “Iron deficiency can contribute to hair loss. If iron levels are low, iron-rich foods may be beneficial and help regulate hormonal imbalances.

Leafy vegetables

Packed with vitamins, minerals, and antioxidants, leafy greens help fight inflammation, promote satiety, and can help with weight management, which is an ongoing concern for people with PCOS. Talking about which green vegetables to add to one’s diet, Dr. Wahi said, “Spinach, kale, coriander and other leafy greens are rich in nutrients and antioxidants that support overall health. »

Along with leafy vegetables, Dr. Kakkad also highlighted the consumption of coriander seeds, which help regulate PCOS symptoms. “When it comes to food, coriander seeds are actually very useful. Two teaspoons to soak overnight; drain it in the morning then consume it. It’s very good for regularizing the rules,” he said.


“Healthy sources of fat such as avocados can help reduce inflammation and support hormonal balance during PCOS,” says Dr. Wahi. Healthy fats like avocado can help slow the absorption of glucose (sugar) into the bloodstream, leading to more stable blood sugar levels. This is crucial for managing PCOS because many people with the condition have insulin resistance, which can lead to spikes and crashes in blood sugar levels. They are also a good source of fiber, essential vitamins and minerals as well as antioxidants, which provide various health benefits, such as improved gut health, weight management and skin health, all of which can be relevant to people with PCOS.

Dairy alternatives like almond milk or soy milk

Dairy products contain hormones like estrogen and insulin-like growth factor-1 (IGF-1), which could theoretically influence hormonal balance in some women with PCOS. However, others may find that it worsens some of their symptoms, including acne and inflammation.

Both nutritionists, Dr. Eshanka Wahi and Dr. Karan Kakkad, emphasize on avoiding dairy products when suffering from PCOS. Plant-based milks like almond milk or soy milk are great choices as milk substitutes. They even provide necessary calcium and vitamin D without the potential downsides of dairy in PCOD.

When should you seek help?

“Above all, we need to realize that PCOS or PCOS are not lifelong problems. These are lifestyle issues. Once we change our lifestyle and habits, including our sleeping and eating habits, your hormonal imbalance will start to set in,” adds Dr. Kakkad.

While it’s important to manage PCOS with dietary choices, you should seek professional help if your periods become irregular (more than usual), your hair is falling out, or your acne gets worse. , if you have difficulty getting pregnant or if other worrying symptoms appear. Please don’t hesitate to contact us if you feel overwhelmed or unsure, have questions about treatment, or would like support from others with PCOS.

Also read: Myths about periods that need to be debunked immediately

Also read: Normalizing conversations about periods, sex, female pleasure and body hair

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