Lifestyle tweaks? Not easy. But completely overhauling your diet and habits? That’s a serious dedication. Yet, it’s exactly what’s needed to take control of your hormonal system and reclaim your menstrual health - particularly if you are diagnosed with or suspect you have PCOS.
Polycystic Ovary Syndrome (PCOS) can cause irregular or extremely heavy periods, excess hair growth, acne, infertility, and other invisible symptoms. PCOS treatment is not solely medication, rather, it's all about lifestyle changes. You have to mentally and physically commit to healthier habits and a diet for your unique needs.
This PCOS Awareness Month, we’re debunking dietary myths, sharing easy eating tips, and highlighting superfoods to boost your hormonal health. Keep reading!
One Commonly Asked Dietary Question is: “Should I Eat Less If I Have PCOS?”
The answer to this is a clear and emphatic NO! And trends such as ‘Intermittent Fasting’ are not necessarily helpful - you must consult your gynaecologist before trying.
While portion control is an essential part of any healthy diet, it does not mean you should deprive yourself. It simply means adjusting the portions on your plate to ensure you have the right mix of nutrients in a quantity that’s aligned to your body’s needs.
The ‘Healthy Eating Plate’ by experts at Harvard University, visualises what a balanced, nutrient-rich plate should look like. This varies, but a typical PCOS diet chart should have a range of 1500-1800 calories, focusing on nutrient-dense foods.
Don’t worry - we’re not suggesting you switch to just soup, salad and grilled chicken! Here’s how you can have the right amount of Indian food for PCOS treatment to balance your meal planning:
½ of your plate | Subzi FTW: Think North Indian Saag (spinach curry) or South Indian Avial (mixed vegetables) for a tasty, fibre-rich boost. High in minerals, vitamins and antioxidants, veggies whipped into your favourite Subzi can help manage insulin resistance, a common issue with PCOS. Common PCOS deficiencies include vitamin D, B vitamins, and magnesium. Supplementing can help manage symptoms, but a more natural approach is to consume varied veggies!
¼ of your plate | Desi Carbs: Choose ragi, millet or any other healthy carb to add an extra boost of fibre and starch to your plate. Replace refined wheat with more complex carbohydrates to ensure you don’t deprive yourself but consume more mindfully. You can also eat rice, but opt for red or brown rice to help manage blood sugar levels.
¼ of your plate | Protein Power: A protein-rich diet is essential for PCOS management and recovery. If you’re a vegetarian, dal (lentils), sprouts, chickpeas and beans are great options. You can also replace paneer with plant-based tofu for a healthier, dairy-free curry. If you would like to add some meat to your plate, stick to white meat like fish or poultry. A slice of grilled chicken breast can go a long way to complete your protein intake! Eggs are a good source of protein, but balance them with plenty of vegetables and whole grains.
In Moderation | Plant-Based Oils: A touch of coconut oil or even traditional ghee works wonders to add essential fatty acids to your plate.
After Taste | Fruity Finish: Scared to ditch desserts? Your sweet tooth doesn’t need to be sacrificed for a PCOS treatment diet! End your meals with local and seasonal fruits like apple slices, mango, guava, bananas or watermelon to add a burst of flavour and natural sweetness to your palate.
Avoid Or Reduce Dairy: You can still have milk and dairy products, but limit the amount you consume. It’s best to choose low-fat or plant-based milk options or dairy products to avoid excess saturated fats that can exacerbate insulin resistance.
With a balanced plate, you can better manage PCOS symptoms and menstrual well-being. Avoid processed foods, sugary snacks, refined carbs, and high-sugar beverages, as they can worsen insulin resistance.
Plot Twist: The PCOS Diet & Weight Loss Isn’t Just About Food.
One of the most frustrating experiences as a PCOS patient is when every doctor, self-proclaimed expert or online blogger claims you ‘MUST LOSE WEIGHT!!!”, but fails to elaborate on the right approach to shedding weight while dealing with hormonal imbalance, PCOS-induced inflammation or sudden cravings.
You see, a PCOS diet isn’t just about what’s on your plate. It is a realignment of your eating habits to better digest what you consume - and digestion is where all the magic happens.
Tips for a more effective PCOS diet:
Skip to the end for an easy Makhana recipe that will help you quit those greasy potato chips and embrace a more wholesome snack.
Superfoods: Game-Changing Ingredients To Power-Up Your PCOS Diet.
1. Methi (Fenugreek Seeds) : Fenugreek seeds are known for their ability to improve insulin sensitivity and lower blood sugar levels. They also help in regulating hormonal imbalances, making them beneficial for managing PCOS symptoms. You can soak the seeds overnight and consume them in the morning or use fenugreek powder in your cooking.
Source: PCOS Nutrition
2. Amla (Indian Gooseberry): Amla is rich in vitamin C and antioxidants, which help reduce oxidative stress and inflammation, two major concerns in PCOS. It also supports liver health, which is crucial for hormone detoxification and balance.
Source: PCOS Nutrition
3. Moringa (Drumstick Leaves): Moringa is a nutrient-dense superfood that is packed with vitamins, minerals, and antioxidants. It helps in reducing inflammation, managing insulin levels, and improving overall hormonal balance, making it an excellent addition to a PCOS-friendly diet.
Source: PCOS Nutrition
4. Ginger: Ginger has potent anti-inflammatory and antioxidant properties. It is one of the best foods for PCOS, and can help reduce menstrual pain, improve digestion, as well as support insulin sensitivity.
Sources: Superfood Sanctuary, Holistic Nerd
5. Coconut: Coconut in its various forms (oil, water, milk) is a great source of healthy fats that support hormone production and reduce inflammation. Coconut water is also excellent for hydration, and the oil can be used in cooking to add flavour and health benefits.
Source: Superfood Sanctuary
6. Sesame Seeds: Sesame seeds are high in lignans, which help balance hormones by reducing excessive androgens. They are also rich in calcium and magnesium, supporting overall reproductive health.
Source: Holistic Nerd
7. Flaxseeds: Flaxseeds are rich in omega-3 fatty acids and lignans, which help reduce androgen levels and improve insulin sensitivity. They are particularly effective in managing weight, reducing inflammation, and supporting hormone balance, making them a powerful ally in managing PCOS.
Source: Holistic Nerd, Superfood Sanctuary
8. Cinnamon: Cinnamon is well-known for its ability to regulate blood sugar levels, a crucial factor for those with PCOS. By improving insulin sensitivity, cinnamon helps reduce the risk of developing type 2 diabetes, which is a common concern for PCOS patients.
Source: Nourished Natural Health, Superfood Sanctuary
9. Turmeric: Turmeric contains curcumin, a potent anti-inflammatory compound that can significantly reduce PCOS-related inflammation. Including turmeric in your diet can also help improve insulin resistance and support overall metabolic health,
Source: Nourished Natural Health
10. Chia Seeds: Chia seeds are packed with fiber and omega-3 fatty acids, which help manage blood sugar levels, reduce inflammation, and support heart health. They are also great for improving insulin sensitivity and balancing hormones(
Source: Papaya | PCOS Blog & App, Superfood Sanctuary
11. Avocado: Avocados are a great source of healthy fats, which are essential for hormone production. They also help reduce inflammation and provide a steady source of energy, making them ideal for managing PCOS symptoms.
Source: Superfood Sanctuary
In Conclusion…
While PCOS can’t be cured, many manage symptoms naturally through diet, exercise, and lifestyle changes. Some doctors prescribe pills like Metformin and hormonal contraceptives to regularise your menstrual cycle, or Conceive Plus to aid fertility, but one should never self-medicate! A good and consistently followed PCOS Diet plan will not only improve your period cycle but your overall physical and mental wellness naturally and gently.
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Update Your Cookbook With These 15-minute PCOS Friendly Recipes!
If you’re switching up your lifestyle to better manage PCOS, you might as well update your cookbook with these easy-peasy recipes.
CHEAT CODE MAKHANA: THE ULTIMATE PCOS SNACK
Makhana, or fox nut, is a fantastic food for irregular periods and for managing PCOS. Their low glycemic index and high magnesium content help regulate blood sugar levels and reduce inflammation. They're also packed with protein and fibre, making them filling and ideal for curbing unhealthy cravings.
Ingredients:
2 cups makhana (fox nuts)
1 tsp ghee
1/2 tsp turmeric powder
1/2 tsp red chilli powder
1/2 tsp chaat masala
Salt to taste
A handful of curry leaves (optional)
STEP 1: Heat the ghee in a pan over medium heat.
STEP 2: Add the makhana and roast for 8-10 minutes until they become crunchy.
STEP 3: Sprinkle turmeric, red chilli powder, chaat masala, and salt.
STEP 4: Toss well to coat the makhana evenly.
STEP 5: Add curry leaves for extra flavour and roast for another 2-3 minutes.
STEP 6: This crunchy, flavorful snack can be prepared in under 15-20 minutes and is perfect for a healthy, PCOS-friendly treat.
BREAKFAST POHA & VEGGIES: A FILLING PCOS MEAL
A satisfying brekkie is vital to easing PCOS symptoms and avoiding unnecessary snacking throughout the day. This quick and easy poha or flattened rice recipe is low in calories, high in fibre, and keeps you full longer. Plus, it's ready in under 15 minutes!
Ingredients:
1 cup poha (flattened rice)
1 small onion, finely chopped
1 small tomato, chopped
1/4 cup green peas
1/4 cup chopped carrots
1/4 tsp turmeric powder
1/2 tsp mustard seeds
1/2 tsp cumin seeds
1-2 green chilies, chopped
Salt to taste
Fresh coriander leaves for garnish
1 tbsp peanuts (optional)
1 tsp ghee or oil
STEP 1: Rinse the poha under water in a strainer and let it drain.
STEP 2: Heat ghee or oil in a pan, add mustard seeds and cumin seeds, and let them splutter.
STEP 3: Add onions and green chilies, sauté until onions are translucent.
STEP 4: Add carrots and peas, cook for a few minutes until they soften.
STEP 5: Add turmeric powder and tomatoes, cook until tomatoes soften.
STEP 6: Mix in the poha, salt, and peanuts if using. Stir well to combine all ingredients.
STEP 7: Cook for 2-3 minutes until the poha is heated through.
STEP 8: Garnish with fresh coriander leaves and serve hot.
WINNER WINNER, CHICKEN DINNER: A PROTEIN RICH STIR-FRY
This dish is low in carbs and high in protein, making it ideal for a PCOS-friendly meal. You can enjoy it on its own or pair it with a small portion of red rice or quinoa.
Ingredients:
1 chicken breast, thinly sliced
1 small onion, sliced
1 bell pepper, sliced
1 cup broccoli florets
2 garlic cloves, minced
1 tbsp olive oil
1 tbsp soy sauce (low sodium)
1/2 tsp black pepper
1/2 tsp turmeric powder
Salt to taste
Fresh coriander leaves for garnish
STEP 1: Heat olive oil in a pan over medium heat.
STEP 2: Add garlic and sauté until fragrant.
STEP 3: Add chicken slices, turmeric, salt, and black pepper. Stir-fry until the chicken is cooked through, about 5-7 minutes.
STEP 4: Add onions, bell pepper, and broccoli. Stir-fry for another 5 minutes until veggies are tender yet crisp.
STEP 5: Add soy sauce and mix well. Cook for another 1-2 minutes.
STEP 6: Garnish with fresh coriander and serve hot.
