Top Ten Foods for PCOS and what to avoid

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A look into PCOS

Polycystic Ovary Syndrome, commonly known as PCOS or sometimes PCOD, is a health condition of hormonal imbalance and metabolism problems. Research has shown that one out of ten women has been affected by it. If this problem is avoided, it could lead to serious health issues like thyroid, diabetes, cardiovascular problems, and endometrial cancer risk.

Studies have proved that PCOS is diet-effected. A healthy diet helps to manage weight and insulin levels which play a significant role in this imbalance.

The top 10 Diet Foods for PCOS

    1. Fibre-rich foods – These lower insulin levels.

Some of them are:

    • Chia seeds, flax seeds, and sunflower seeds
    • Black beans, lentils, chickpeas
    • Raspberries, blackberries, blueberries
    • Brown rice, whole oats, quinoa
    • Baked beans, kidney beans, butter beans
    • Pears, melons, and oranges
    1. Lean Proteins – Help in weight loss and make your stomach filled for a long time.

Foods rich in proteins are:

    • Fishes – Salmon, shrimp
    • Poultry – Chicken, eggs
    • Plant protein – Beans, peas, tofu
    • Plain yoghurt
    • Peanut butter
    • Lentils
    1. Heavy Anti-oxidant foods – They are inflammation-fighting foods.

These include:

    • Fruits – Strawberries
    • Vegetables – Spinach, kale, broccoli
    • Whole grains – Whole wheat
    • Unsaturated fats – Nuts, nut butter, olive oil, avocado
    • Dark chocolates
    • Beetroot, radish, lettuce
    1. Organic Whole Soy – These foods improve fertility and increase metabolism rate.

The foods rich in whole soy are:

    • Soy nuts
    • Soybeans
    • Soy milk
    • Textured soy proteins
    • Miso
    • Tofu
    1. Mediterranean diet foods – The people in the Mediterranean region eat this food. It contains a balanced proportion of all the nutrients.

The Mediterranean diet includes:

    • All fruits and vegetables
    • Seafood
    • Couscous
    • Healthy fats – Plain and unsalted nuts
    • Whole-grain cereal and pasta
    • Dairy products – Curd, skimmed milk
    1. Foods rich in Dash diet – This diet reduces sodium and increases calcium, iron, potassium, and magnesium. These foods rich in nutrients help in fighting PCOS.

Some examples are:

    • Turkey
    • Walnut, pecans
    1. Leafy green vegetables – The green vegetables are rich in iron which fights anaemia and fewer haemoglobin problems.

Some of them are:

    • Spinach
    • Cauliflower
    • Cabbage
    • Lettuce
    • Radish leaves
    1. Foods rich with Omega -3s – They reduce symptoms of metabolic syndrome and inflammation.

Some regular omega – 3s foods are:

    • Plant oils – Soybean oil, canola oil
    • Coldwater fatty fishes
    • Juices, soy beverages
    1. Probiotic foods – They contain healthy bacteria, which is good for the digestive system.

The common fermented foods are:

    • Probiotic milk drink – Kefir
    • Pickles
    • Buttermilk
    • Other fermented foods – Fermented soybean products and cabbage
    1. Some proven Home- Remedies – These help in maintaining weight and metabolism. They also maintain insulin levels.

The familiar foods which you can get at your home are:

    • Green tea
    • Apple – cider vinegar
    • Cinnamon
    • Turmeric
    • Zinc-rich foods
    • Fenugreek leaves, tulsi, or basil
    • Bitter gourd juice
    • Amla or Indian gooseberry
    • Honey and lemon drink

If you have PCOS, you should avoid white bread, fried foods, fast foods, sugary beverages, processed meat, red meat, and solid fats as they are unhealthy for you. Instead, eat the foods that help manage your weight and insulin in your body. Apart from these, you should regularly do workouts, get yourself enough sleep, relax, reduce stress, and do enough self-care!

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