{"id":129964,"date":"2024-11-19T00:38:26","date_gmt":"2024-11-19T05:38:26","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/pcos-diet\/"},"modified":"2024-11-19T00:38:26","modified_gmt":"2024-11-19T05:38:26","slug":"pcos-diet","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/en-gb\/pcos-diet\/","title":{"rendered":"PCOS Diet 101: What To Eat and Avoid If You Have PCOS"},"content":{"rendered":"\n<p>Tackling PCOS with diet isn\u2019t a quick fix \u2014 it\u2019s a long game! Don\u2019t worry, though; with a little commitment, the right foods, and a sprinkle of patience, you can start feeling like your best self. This guide has everything you need to make it happen: food lists, <a href=\"https:\/\/www.intelligentlabs.org\/shop\/\">supplements<\/a>, and practical tips to support you every step of the way. Let\u2019s keep those PCOS symptoms at bay for good!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-but-first-what-exactly-is-a-pcos-diet\">But first, what exactly is a PCOS diet?<\/h2>\n\n\n\n<p>Simply put, a PCOS diet is any eating plan that helps ease PCOS symptoms. There\u2019s no specific PCOS diet plan per se. Some women find relief with anti-inflammatory diets, while others benefit from low-carb or even keto diets. For some, a low-glycemic approach works best. While there is evidence that both low-carb<sup data-fn=\"80486a22-c322-4a4a-af88-872eca702d25\" class=\"fn\"><a id=\"80486a22-c322-4a4a-af88-872eca702d25-link\" href=\"#80486a22-c322-4a4a-af88-872eca702d25\">1<\/a><\/sup> and low-glycemic<sup data-fn=\"80fba5ac-37b0-4b5b-94dc-70bf7937320f\" class=\"fn\"><a id=\"80fba5ac-37b0-4b5b-94dc-70bf7937320f-link\" href=\"#80fba5ac-37b0-4b5b-94dc-70bf7937320f\">2<\/a><\/sup> diets do work for PCOS, we will focus on the anti-inflammatory diet in this article.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-so-how-can-an-anti-inflammatory-diet-help-pcos\">So, how can an anti-inflammatory diet help PCOS?<\/h2>\n\n\n\n<p>Most women with PCOS have low-grade chronic inflammation, shown by elevated markers like C-reactive protein, white blood cells, and interleukin-18.<sup data-fn=\"6ae20eb1-b13c-427f-ab8e-aeb566e190a8\" class=\"fn\"><a id=\"6ae20eb1-b13c-427f-ab8e-aeb566e190a8-link\" href=\"#6ae20eb1-b13c-427f-ab8e-aeb566e190a8\">3<\/a><\/sup> So, could an anti-inflammatory diet help address this? <\/p>\n\n\n\n<p>According to a study on 100 women with PCOS, the answer is a resounding YES! After 12 weeks on a Mediterranean-style anti-inflammatory diet, the women who completed the program (75 participants) saw remarkable results:<sup data-fn=\"3423cf6b-6c85-40c3-9445-e3f618ed84b2\" class=\"fn\"><a id=\"3423cf6b-6c85-40c3-9445-e3f618ed84b2-link\" href=\"#3423cf6b-6c85-40c3-9445-e3f618ed84b2\">4<\/a><\/sup> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>63% regained their periods<\/strong> and two even conceived<\/li>\n\n\n\n<li><strong>Average weight loss<\/strong> of 7.9% (or 6.3 kg)<\/li>\n\n\n\n<li><strong>BMI reduction<\/strong> of 7.1%<\/li>\n\n\n\n<li><strong>Waist circumference<\/strong> decreased by 6.6%<\/li>\n\n\n\n<li><strong>Body fat<\/strong> down by 9.2%<\/li>\n\n\n\n<li><strong>Visceral fat<\/strong> dropped by 21.7%<\/li>\n<\/ul>\n\n\n\n<p>Plus, all inflammation, hormone, and metabolic markers improved:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total cholesterol<\/strong> decreased, with HDL (good cholesterol) up and LDL (bad cholesterol) down<\/li>\n\n\n\n<li><strong>Triglycerides<\/strong> significantly reduced<\/li>\n\n\n\n<li><strong>Fasting blood glucose and insulin<\/strong> levels dropped<\/li>\n\n\n\n<li><strong>C-reactive protein<\/strong> levels sharply declined<\/li>\n\n\n\n<li><strong>Testosterone<\/strong> lowered<\/li>\n<\/ul>\n\n\n\n<p>These results suggest that an anti-inflammatory diet, like the Mediterranean diet, might help you finally get your PCOS symptoms under control!  <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2020\/06\/pcos-diet-101-what-to-eat-and-what-to-avoid-if-you-have-pcos-02.jpg\" alt=\"the PCOS diet food list consists mainly of plant-based foods\" class=\"wp-image-69275\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-pcos-diet-food-list\">The PCOS Diet Food List<\/h2>\n\n\n\n<p>Most diets can be pretty restrictive, but for PCOS, you\u2019ve got a ton of food options to choose from. Best of all, you won\u2019t even need to worry about counting calories as <strong>an anti-inflammatory diet focuses on macronutrient balance<\/strong>. Here\u2019s a good rule of thumb to follow:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40-50% carbs<\/li>\n\n\n\n<li>20-30% protein<\/li>\n\n\n\n<li>30% healthy fats<\/li>\n<\/ul>\n\n\n\n<p>That being said, plant-based foods should make up most of your calories, especially veggies, fruits, whole grains, nuts, and beans. <\/p>\n\n\n\n<p>Here are the major food groups that will help you fight chronic inflammation and eventually ease your PCOS symptoms!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-vegetables\">Vegetables<\/h3>\n\n\n\n<p>Choose green leafy veggies such as <strong>spinach, kale, cabbage, collard, lettuce, <\/strong>and<strong> spring greens<\/strong>. Of course, <strong>broccoli <\/strong>and<strong> cauliflower<\/strong> are not to be left out \u2013 these two are well-known for their anti-inflammatory properties!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-fruits\">Fruits<\/h3>\n\n\n\n<p>Fruits come in all colors, sizes, and flavors. But many fruits aren\u2019t just rich in fiber and antioxidants, they\u2019re also powerful anti-inflammatories! Next time you go out to buy fruits, grab some <strong>pineapples, avocados, pomegranates, mangoes, olives, berries, grapes, guava, <\/strong>and<strong> cherries<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-whole-grains\">Whole grains<\/h3>\n\n\n\n<p>You want to eat <strong>complex carbs<\/strong> in an anti-inflammatory diet, not simple carbs that are usually found in processed foods. As such, you should eat high-fiber grains like <strong>whole-wheat bread and pasta, oats, buckwheat, and brown rice<\/strong>. These will help you feel full for hours and keep your insulin levels down, too.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-beans-and-legumes\">Beans and legumes<\/h3>\n\n\n\n<p>This particular food group is rich in protein and fiber, plus they\u2019re also loaded with anti-inflammatory compounds, which is perfect for the PCOS diet. <strong>Lentils, chickpeas, <\/strong>and<strong> several types of beans like red beans, black beans, kidney beans, mung beans, and pinto beans<\/strong> should be added to your daily diet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-healthy-fats\">Healthy fats<\/h3>\n\n\n\n<p>Choose <strong>plant-based fats<\/strong> over other types of fats like butter. This includes eating more <strong>avocados, seeds, <\/strong>and<strong> nuts like walnuts, almonds, <\/strong>and<strong> cashews<\/strong>. Omega-3s from fatty fish like <strong>salmon<\/strong>,<strong> tuna<\/strong>, and <strong>sardines<\/strong> are great too\u2014or try a <strong><a href=\"https:\/\/www.intelligentlabs.org\/product\/ultra-pure-omega-3\/\">high-quality Omega-3 supplement<\/a><\/strong>. Use olive, coconut, or avocado oil for cooking.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-spices\">Spices<\/h3>\n\n\n\n<p>Spices like <strong>garlic, ginger, <\/strong>and<strong> turmeric<\/strong> bring both flavor and anti-inflammatory power. They\u2019re great in dishes or even smoothies!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bone-broth\">Bone broth<\/h3>\n\n\n\n<p>Most of us probably drink warm bone broth whenever we get sick. It\u2019s delicious, it\u2019s comforting, and best of all, it really does help us feel better. <strong><a href=\"https:\/\/www.intelligentlabs.org\/bone-broth-collagen\/\">Bone broth<\/a><\/strong> \u2013 whether it\u2019s made from chicken, pork, or beef bones \u2013 is rich in collagen, amino acids, and various trace minerals. It helps reduce inflammation and boost immunity, which is great for women with PCOS.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-probiotic-rich-fermented-foods\">Probiotic-rich fermented foods<\/h3>\n\n\n\n<p>Fermented foods are naturally rich in probiotics which are live cultures of \u2018good\u2019 bacteria. Examples of fermented foods include <strong>yogurt, kefir, kimchi, miso, sauerkraut, <\/strong>and<strong> kombucha<\/strong>. Eating any of these helps restore balance in our gut which, in turn, supports a healthy immune system. <\/p>\n\n\n\n<p>Not a fan of fermented foods? Check out our <strong><a href=\"https:\/\/www.intelligentlabs.org\/probiotics-and-prebiotics-supplements\/\">probiotic supplements for all ages<\/a><\/strong>!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2020\/06\/how-to-pick-a-probiotic-7-key-factors-to-consider-01.jpg\" alt=\"family holding bottles of intelligent labs probiotics\" class=\"wp-image-102645\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-foods-are-bad-for-the-pcos-diet\">What foods are bad for the PCOS diet?<\/h2>\n\n\n\n<p>Anything that causes inflammation is off the menu. This includes processed foods that are rich in sugar and (simple) carbohydrates. <strong>Junk food, soda, anything made with high-fructose corn syrup is a no-no<\/strong>. You can drink alcohol but keep it in moderation. Excessive drinking can cause your symptoms to flare up.<\/p>\n\n\n\n<p>While meat is perfectly fine to eat on a PCOS diet, it should take a backseat to plant-based foods. <strong>Avoid processed meats like bacon, sausages, <\/strong>and<strong> hotdogs<\/strong>. Red meat is fine, just limit it to a few times a week.<\/p>\n\n\n\n<p><strong>Artificial trans-fat should also be avoided like the plague<\/strong>. Read food labels carefully. Anything that lists \u2018partially hydrogenated vegetable oil\u2019 should be thrown in the bin \u2013 or at least returned to the proper shelf in the supermarket!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-pcos-diet-isn-t-just-a-diet-it-s-a-lifestyle\">The PCOS diet isn\u2019t just a diet, it\u2019s a lifestyle!<\/h2>\n\n\n\n<p>Good nutrition is essential, especially when managing PCOS. Following a balanced diet that stabilizes blood sugar is key to long-term symptom management. Whether you go for an anti-inflammatory plan like the Mediterranean diet or a low-carb approach, starting out can be challenging. This is why we\u2019ve prepared some <strong><a href=\"https:\/\/www.intelligentlabs.org\/tag\/recipe\/\" target=\"_blank\" rel=\"noreferrer noopener\">simple recipes<\/a> <\/strong>to help you transition to an anti-inflammatory PCOS diet, one meal at a time.<\/p>\n\n\n\n<p>Remember, healthy eating and an active lifestyle are power tools for managing PCOS symptoms.<sup data-fn=\"d878ee2b-4090-40c3-9997-4e7e0bf6d6b6\" class=\"fn\"><a id=\"d878ee2b-4090-40c3-9997-4e7e0bf6d6b6-link\" href=\"#d878ee2b-4090-40c3-9997-4e7e0bf6d6b6\">5<\/a><\/sup> Staying committed is key, and making daily efforts to maintain healthy habits will help you avoid a symptom relapse.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-small-font-size\"><strong>References<\/strong>:<\/p>\n\n\n<ol class=\"wp-block-footnotes has-small-font-size\"><li id=\"80486a22-c322-4a4a-af88-872eca702d25\">Mavropoulos, John C et al. \u201cThe effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study.\u201d Nutrition &amp; metabolism vol. 2 35. 16 Dec. 2005, doi:10.1186\/1743-7075-2-35 <a href=\"#80486a22-c322-4a4a-af88-872eca702d25-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"80fba5ac-37b0-4b5b-94dc-70bf7937320f\">Marsh, Kate A et al. \u201cEffect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome.\u201d The American journal of clinical nutrition vol. 92,1 (2010): 83-92. doi:10.3945\/ajcn.2010.29261 <a href=\"#80fba5ac-37b0-4b5b-94dc-70bf7937320f-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><li id=\"6ae20eb1-b13c-427f-ab8e-aeb566e190a8\">Duleba, Antoni J, and Anuja Dokras. \u201cIs PCOS an inflammatory process?.\u201d Fertility and sterility vol. 97,1 (2012): 7-12. doi:10.1016\/j.fertnstert.2011.11.023 <a href=\"#6ae20eb1-b13c-427f-ab8e-aeb566e190a8-link\" aria-label=\"Jump to footnote reference 3\">\u21a9\ufe0e<\/a><\/li><li id=\"3423cf6b-6c85-40c3-9445-e3f618ed84b2\">Salama, Amany Alsayed et al. \u201cAnti-Inflammatory Dietary Combo in Overweight and Obese Women with Polycystic Ovary Syndrome.\u201d\u00a0<em>North American journal of medical sciences<\/em>\u00a0vol. 7,7 (2015): 310-6. doi:10.4103\/1947-2714.161246 <a href=\"#3423cf6b-6c85-40c3-9445-e3f618ed84b2-link\" aria-label=\"Jump to footnote reference 4\">\u21a9\ufe0e<\/a><\/li><li id=\"d878ee2b-4090-40c3-9997-4e7e0bf6d6b6\">Shetty D, Chandrasekaran B, Singh AW, Oliverraj J. Exercise in polycystic ovarian syndrome: An evidence-based review. Saudi J Sports Med 2017;17:123-8 <a href=\"#d878ee2b-4090-40c3-9997-4e7e0bf6d6b6-link\" aria-label=\"Jump to footnote reference 5\">\u21a9\ufe0e<\/a><\/li><\/ol>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Tackling PCOS with diet isn\u2019t a quick fix \u2014 it\u2019s a long game! Don\u2019t worry, though; with a little commitment, the right foods, and a sprinkle of patience, you can start feeling like your best self. This guide has everything you need to make it happen: food lists, supplements, and practical tips to support you&#8230;<\/p>\n","protected":false},"author":10,"featured_media":129966,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":"[{\"content\":\"Mavropoulos, John C et al. \u201cThe effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study.\u201d Nutrition &amp; metabolism vol. 2 35. 16 Dec. 2005, doi:10.1186\/1743-7075-2-35\",\"id\":\"80486a22-c322-4a4a-af88-872eca702d25\"},{\"content\":\"Marsh, Kate A et al. \u201cEffect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome.\u201d The American journal of clinical nutrition vol. 92,1 (2010): 83-92. doi:10.3945\/ajcn.2010.29261\",\"id\":\"80fba5ac-37b0-4b5b-94dc-70bf7937320f\"},{\"content\":\"Duleba, Antoni J, and Anuja Dokras. \u201cIs PCOS an inflammatory process?.\u201d Fertility and sterility vol. 97,1 (2012): 7-12. doi:10.1016\/j.fertnstert.2011.11.023\",\"id\":\"6ae20eb1-b13c-427f-ab8e-aeb566e190a8\"},{\"content\":\"Salama, Amany Alsayed et al. \u201cAnti-Inflammatory Dietary Combo in Overweight and Obese Women with Polycystic Ovary Syndrome.\u201d\u00a0<em>North American journal of medical sciences<\/em>\u00a0vol. 7,7 (2015): 310-6. doi:10.4103\/1947-2714.161246\",\"id\":\"3423cf6b-6c85-40c3-9445-e3f618ed84b2\"},{\"content\":\"Shetty D, Chandrasekaran B, Singh AW, Oliverraj J. Exercise in polycystic ovarian syndrome: An evidence-based review. Saudi J Sports Med 2017;17:123-8\",\"id\":\"d878ee2b-4090-40c3-9997-4e7e0bf6d6b6\"}]"},"categories":[695],"tags":[708,709],"coauthors":[],"class_list":["post-129964","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-healthy-eating","tag-pcos"],"taxonomy_info":{"category":[{"value":695,"label":"Nutrition"}],"post_tag":[{"value":708,"label":"Healthy Eating"},{"value":709,"label":"PCOS"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2020\/06\/pcos-diet-101-what-to-eat-and-what-to-avoid-if-you-have-pcos-01-1-1024x531.jpg",1024,531,true],"author_info":{"display_name":"Angie Arriesgado","author_link":"https:\/\/eu.intelligentlabs.org\/en-gb\/author\/angie\/"},"comment_info":0,"category_info":[{"term_id":695,"name":"Nutrition","slug":"nutrition","term_group":0,"term_taxonomy_id":695,"taxonomy":"category","description":"","parent":0,"count":140,"filter":"raw","cat_ID":695,"category_count":140,"category_description":"","cat_name":"Nutrition","category_nicename":"nutrition","category_parent":0}],"tag_info":[{"term_id":708,"name":"Healthy Eating","slug":"healthy-eating","term_group":0,"term_taxonomy_id":708,"taxonomy":"post_tag","description":"","parent":0,"count":13,"filter":"raw"},{"term_id":709,"name":"PCOS","slug":"pcos","term_group":0,"term_taxonomy_id":709,"taxonomy":"post_tag","description":"","parent":0,"count":20,"filter":"raw"}],"wpml":{"language":"en-gb","is_original":true,"original_post_id":129964,"translations":{"bg-bg":{"id":225599,"language":"bg-bg","is_original":false},"cs-cz":{"id":218983,"language":"cs-cz","is_original":false},"da-dk":{"id":222359,"language":"da-dk","is_original":false},"de-at":{"id":170935,"language":"de-at","is_original":false},"de-de":{"id":46369,"language":"de-de","is_original":false},"el-cy":{"id":229510,"language":"el-cy","is_original":false},"el-gr":{"id":228254,"language":"el-gr","is_original":false},"en-gb":{"id":129964,"language":"en-gb","is_original":true},"en-ie":{"id":163486,"language":"en-ie","is_original":false},"en-mt":{"id":165562,"language":"en-mt","is_original":false},"es-es":{"id":47731,"language":"es-es","is_original":false},"fi-fi":{"id":238443,"language":"fi-fi","is_original":false},"fr-fr":{"id":46322,"language":"fr-fr","is_original":false},"fr-lu":{"id":221624,"language":"fr-lu","is_original":false},"hu-hu":{"id":225101,"language":"hu-hu","is_original":false},"it-it":{"id":58486,"language":"it-it","is_original":false},"lt-lt":{"id":230955,"language":"lt-lt","is_original":false},"lv-lv":{"id":230549,"language":"lv-lv","is_original":false},"nl-be":{"id":217818,"language":"nl-be","is_original":false},"nl-nl":{"id":181318,"language":"nl-nl","is_original":false},"pl-pl":{"id":195601,"language":"pl-pl","is_original":false},"pt-pt":{"id":168188,"language":"pt-pt","is_original":false},"ro-ro":{"id":237496,"language":"ro-ro","is_original":false},"sk-sk":{"id":238083,"language":"sk-sk","is_original":false},"sv-se":{"id":223207,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/posts\/129964","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/comments?post=129964"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/posts\/129964\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/media\/129966"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/media?parent=129964"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/categories?post=129964"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/tags?post=129964"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/en-gb\/wp-json\/wp\/v2\/coauthors?post=129964"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}