The best diet for PCOS sufferers is one that is tailored to their individual needs. PCOS, or polycystic ovary syndrome, is a hormonal disorder that can cause a variety of symptoms, including weight gain, irregular periods, and acne. While there is no one-size-fits-all diet for PCOS, there are certain dietary principles that can help to manage the symptoms of this condition.
This comprehensive guide will provide you with all the information you need to know about the best diet for PCOS sufferers, including what to eat, what to avoid, and how to make lasting changes to your lifestyle.
PCOS is a complex condition, but managing it through diet is possible. This guide will provide you with the tools and knowledge you need to make informed choices about your nutrition and improve your overall health.
Nutritional Considerations for PCOS
PCOS is a complex hormonal disorder that can affect various aspects of a woman’s health. Nutritional interventions play a crucial role in managing PCOS and improving overall well-being. Understanding the specific nutritional needs of individuals with PCOS is essential for developing an effective dietary plan.
A balanced diet that includes adequate amounts of macronutrients (carbohydrates, protein, and fat) is recommended for PCOS management. Carbohydrates provide energy, protein supports muscle growth and repair, and fat helps regulate hormones and absorb vitamins. Balancing these macronutrients ensures optimal bodily functions and supports PCOS management.
Fiber
Fiber is an important component of a healthy diet for individuals with PCOS. It helps regulate blood sugar levels, promotes satiety, and supports gut health. Soluble fiber, such as that found in oats, beans, and lentils, forms a gel-like substance in the digestive tract, slowing down the absorption of sugar and improving insulin sensitivity.
Insoluble fiber, present in foods like whole grains, fruits, and vegetables, adds bulk to stools, promoting regularity and reducing constipation, which is common in PCOS.
Low-Glycemic Index Diet for PCOS
The low-glycemic index (GI) diet is a dietary approach that focuses on consuming foods that have a low GI. The GI is a measure of how quickly a food raises blood sugar levels. Foods with a low GI release glucose slowly into the bloodstream, which helps to prevent spikes in blood sugar levels.
This is beneficial for people with PCOS, as they often have insulin resistance, which means that their bodies do not respond to insulin as well as they should. As a result, people with PCOS may experience high blood sugar levels and weight gain.
Recommended Foods
- Fruits: Apples, berries, pears, oranges, bananas
- Vegetables: Broccoli, cauliflower, carrots, celery, leafy greens
- Whole grains: Brown rice, quinoa, oatmeal, whole-wheat bread
- Lean protein: Chicken, fish, beans, lentils
- Healthy fats: Olive oil, avocado, nuts, seeds
Sample Meal Plan, Best diet for pcos sufferers
- Breakfast: Oatmeal with berries and nuts
- Lunch: Salad with grilled chicken, quinoa, and vegetables
- Dinner: Salmon with roasted vegetables and brown rice
- Snacks: Fruits, vegetables, nuts, yogurt
Meal Planning for PCOS
PCOS (polycystic ovary syndrome) is a hormonal disorder that affects women of reproductive age. It can lead to a variety of symptoms, including irregular periods, weight gain, and insulin resistance.Nutritional considerations for PCOS include:
- Low-glycemic index diet:This type of diet helps to keep blood sugar levels stable, which can improve insulin resistance and reduce symptoms of PCOS.
- High-fiber diet:Fiber helps to slow down the absorption of sugar into the bloodstream, which can also help to improve insulin resistance.
- Moderate protein diet:Protein can help to promote satiety and reduce cravings.
- Limit processed foods, sugary drinks, and unhealthy fats:These foods can contribute to insulin resistance and weight gain.
The following table summarizes the recommended macronutrient distribution for individuals with PCOS:
| Nutrient | Percentage of daily calories |
|---|---|
| Carbohydrates | 45-65% |
| Protein | 20-35% |
| Fat | 20-35% |
Here is a sample 7-day meal plan with breakfast, lunch, dinner, and snack options:Day 1* Breakfast: Oatmeal with berries and nuts
Lunch
Salad with grilled chicken, quinoa, and vegetables
Dinner
Salmon with roasted vegetables
Snack
PCOS sufferers looking for the best diet may want to consider the paleo diet. It emphasizes whole, unprocessed foods that are naturally low in carbs and high in protein and healthy fats. For more information on what to eat on the paleo diet, check out this guide: what to eat on the paleo diet to lose weight . By following the paleo diet, PCOS sufferers can improve their insulin sensitivity, reduce inflammation, and promote weight loss, all of which can help manage PCOS symptoms.
Apple with peanut butterDay 2* Breakfast: Yogurt with fruit and granola
Lunch
Leftover salmon with quinoa
PCOS can be a real pain to manage, and finding the best diet can be tough. One thing that might help is incorporating detox diet drinks into your routine. They’re packed with nutrients that can help reduce inflammation and balance hormones, which are both key for managing PCOS.
Check out these detox diet drink recipes to get started. They’re easy to make and can be a great way to boost your overall health while managing PCOS.
Dinner
Chicken stir-fry with brown rice
Snack
Banana with almond butterDay 3* Breakfast: Eggs with whole-wheat toast
Lunch
Sandwich on whole-wheat bread with lean protein, vegetables, and cheese
Dinner
Lentil soup with whole-wheat bread
Snack
Trail mix with nuts, seeds, and dried fruitDay 4* Breakfast: Smoothie made with fruit, yogurt, and spinach
Lunch
Salad with tuna, beans, and vegetables
Dinner
Grilled steak with sweet potato and broccoli
Snack
Hummus with vegetablesDay 5* Breakfast: Pancakes made with whole-wheat flour and fruit
Lunch
Leftover grilled steak with sweet potato
Dinner
Vegetarian chili with cornbread
Snack
Apple slices with cheeseDay 6* Breakfast: Waffles made with whole-wheat flour and fruit
Lunch
Salad with grilled chicken, quinoa, and vegetables
Dinner
Salmon with roasted vegetables
Snack
PopcornDay 7* Breakfast: Oatmeal with berries and nuts
Lunch
Leftover salmon with quinoa
Dinner
Chicken stir-fry with brown rice
Snack
Fruit saladRecipesOatmeal with berries and nutsIngredients:* 1 cup rolled oats
- 2 cups water or milk
- 1/2 cup berries
- 1/4 cup nuts
Instructions:
- Combine oats and water or milk in a saucepan.
- Bring to a boil over medium heat.
- Reduce heat to low and simmer for 5 minutes, or until oats are tender.
- Stir in berries and nuts.
Grilled salmon with roasted vegetablesIngredients:* 1 pound salmon fillets
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup chopped vegetables (such as broccoli, carrots, or zucchini)
Instructions:
- Preheat oven to 400 degrees F (200 degrees C).
- Line a baking sheet with parchment paper.
- Place salmon fillets on the prepared baking sheet.
- Drizzle with olive oil and season with salt and pepper.
- Roast in preheated oven for 15-20 minutes, or until salmon is cooked through.
- While the salmon is cooking, toss vegetables with olive oil and salt and pepper.
- Spread vegetables on a separate baking sheet and roast in preheated oven for 15-20 minutes, or until tender.
Chicken stir-fry with brown riceIngredients:* 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1/2 cup chopped red bell pepper
- 1/2 cup chopped carrots
- 1/2 cup chopped broccoli
- 1/2 cup chopped zucchini
- 1/4 cup soy sauce
- 1/4 cup chicken broth
- 1 tablespoon cornstarch
- 1 tablespoon water
- 1 cup cooked brown rice
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken and cook until browned on all sides.
- Add onion, green bell pepper, red bell pepper, carrots, broccoli, and zucchini to the skillet.
- Cook until vegetables are tender, about 5 minutes.
- In a small bowl, whisk together soy sauce, chicken broth, cornstarch, and water.
- Add to the skillet and cook until sauce has thickened, about 1 minute.
- Serve over cooked brown rice.
Tips for eating out with PCOS* Choose restaurants that offer healthy options.
- Look for menu items that are low in glycemic index and high in fiber.
- Avoid processed foods, sugary drinks, and unhealthy fats.
- Ask for substitutions or modifications to menu items to make them healthier.
- Order smaller portions and share meals with friends or family.
Role of supplements in PCOS managementSome supplements may be helpful for managing PCOS, including:* Inositol:Inositol is a type of sugar that has been shown to improve insulin sensitivity and reduce symptoms of PCOS.
Chromium
Chromium is a mineral that helps to regulate blood sugar levels.
N-acetylcysteine (NAC)
NAC is an antioxidant that has been shown to improve ovulation and reduce symptoms of PCOS.It is important to talk to your doctor before taking any supplements, as they may interact with other medications or have side effects.
Food Choices for PCOS
Dietary management plays a crucial role in managing PCOS. Consuming a balanced diet that promotes insulin sensitivity and supports overall well-being is essential. Certain food groups and individual foods have been identified as beneficial for PCOS management due to their nutritional composition and effects on insulin sensitivity.
Fruits and Vegetables
Fruits and vegetables are rich in antioxidants, fiber, and vitamins. They help regulate blood sugar levels, reduce inflammation, and improve insulin sensitivity. Include a variety of fruits and vegetables in your diet, such as:
- Berries (blueberries, strawberries, raspberries)
- Citrus fruits (oranges, grapefruits, lemons)
- Apples
- Bananas
- Broccoli
- Spinach
- Kale
Whole Grains
Whole grains provide complex carbohydrates, fiber, and essential vitamins and minerals. They help regulate blood sugar levels, improve satiety, and support gut health. Choose whole grains over refined grains whenever possible, such as:
- Brown rice
- Quinoa
- Oats
- Whole-wheat bread
- Whole-wheat pasta
Lean Protein
Lean protein helps regulate blood sugar levels, promote satiety, and support muscle mass. Include lean protein sources in your diet, such as:
- Fish (salmon, tuna, mackerel)
- Chicken
- Turkey
- Beans
- Lentils
Healthy Fats
Healthy fats, such as monounsaturated and polyunsaturated fats, can help improve insulin sensitivity and reduce inflammation. Include healthy fats in your diet, such as:
- Olive oil
- Avocados
- Nuts
- Seeds
Foods to Avoid or Limit in a PCOS Diet
Managing PCOS through diet involves avoiding or limiting certain food groups and individual foods that can worsen symptoms. Here’s a table summarizing the key foods to avoid or consume in moderation:
| Food Group/Individual Food | Reasons for Avoidance/Limitation | Examples to Avoid/Consume in Moderation |
|---|---|---|
| Sugary Drinks | High glycemic index, leading to insulin resistance and weight gain | Soda, fruit juice, sports drinks |
| Refined Carbohydrates | High glycemic index, causing blood sugar spikes and insulin resistance | White bread, pasta, rice |
| Processed Foods | Often high in unhealthy fats, sodium, and added sugars | Packaged snacks, frozen meals |
| Red Meat | High in saturated fat, which can contribute to insulin resistance | Beef, pork, lamb |
| Dairy Products | Can worsen inflammation and hormone imbalances | Milk, cheese, yogurt (may consume in moderation) |
| Trans Fats | Increase inflammation and insulin resistance | Margarine, processed foods |
| Excessive Alcohol | Can interfere with hormone balance and insulin sensitivity | Limit alcohol intake |
It’s important to note that individual dietary needs may vary. Consult with a registered dietitian or healthcare professional for personalized guidance.
- Focus on consuming whole, unprocessed foods.
- Choose lean protein sources, such as fish, chicken, and beans.
- Include plenty of fruits, vegetables, and whole grains.
- Limit processed foods, sugary drinks, and unhealthy fats.
- Consider consulting a registered dietitian or healthcare professional for personalized dietary recommendations.
Provide evidence-based research to support the claims about the benefits and risks of dietary supplements for PCOS management.
Dietary supplements are often used to manage PCOS symptoms, but their effectiveness and safety vary widely. Some supplements have been shown to have benefits, while others may have risks or interact with medications. It’s important to consult with a healthcare professional before taking any supplements for PCOS.Evidence-based
PCOS sufferers should follow a balanced diet that is low in refined carbohydrates and high in fiber. They should also limit their intake of processed foods, sugary drinks, and unhealthy fats. In addition, they should be aware of the effects of a high sodium diet, which can lead to water retention, bloating, and high blood pressure.
Read more about the effects of a high sodium diet . By following a healthy diet and lifestyle, PCOS sufferers can improve their symptoms and overall health.
research supports the use of certain supplements for PCOS management. For example, a systematic review of 15 studies found that myo-inositol supplementation improved insulin sensitivity and ovulation rates in women with PCOS. Another study found that chromium picolinate supplementation reduced insulin resistance and improved lipid profiles in women with PCOS.However,
not all supplements are effective for PCOS management. Some supplements may even have risks or interact with medications. For example, saw palmetto may interact with blood thinners and should not be taken by people with bleeding disorders. Green tea extract may interact with caffeine and should not be taken by people who are sensitive to caffeine.It’s
important to consult with a healthcare professional before taking any supplements for PCOS. A healthcare professional can help you determine which supplements are right for you and can monitor your progress to ensure that you are taking them safely and effectively.
Lifestyle Modifications for PCOS
In addition to dietary changes, lifestyle modifications play a crucial role in PCOS management. These include regular exercise, stress management, and adequate sleep.
Exercise
Exercise is essential for PCOS management as it helps improve insulin sensitivity, reduce inflammation, and promote weight loss. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Stress Management
Stress can worsen PCOS symptoms. Incorporate stress-reducing techniques into your daily routine, such as yoga, meditation, or deep breathing exercises.
When it comes to managing PCOS, finding the best diet can be crucial. While there’s no one-size-fits-all approach, many women with PCOS have found success with low-carb diets like the Atkins diet. If you’re curious about how much weight you could potentially lose on the Atkins diet, check out this informative article: how much weight can i lose on the atkins diet . Remember, finding the right diet for PCOS is a personal journey, and it’s important to consult with a healthcare professional before making any significant dietary changes.
Sleep Quality
Poor sleep quality can disrupt hormone levels and worsen PCOS symptoms. Aim for 7-9 hours of quality sleep each night.
| Type | Benefits |
|---|---|
| Aerobic Exercise (e.g., walking, swimming) | Improves insulin sensitivity, reduces inflammation |
| Resistance Training | Builds muscle mass, improves insulin sensitivity |
| Yoga | Reduces stress, improves sleep quality |
| Meditation | Reduces stress, improves mood |
| Deep Breathing Exercises | Reduces stress, improves relaxation |
Recipes for PCOS
Following a healthy diet is crucial for managing PCOS. Here’s a collection of recipes tailored to meet the specific dietary needs of individuals with PCOS, including options for breakfast, lunch, dinner, and snacks. Each recipe provides detailed nutritional information and cooking instructions to make meal planning easier.
These recipes are low in glycemic index, rich in fiber, and include lean protein sources to help regulate blood sugar levels, improve insulin sensitivity, and support overall well-being.
Breakfast
- Oatmeal with Berries and Nuts: Oatmeal is a good source of fiber and can help keep you feeling full. Berries and nuts add antioxidants and healthy fats.
- Greek Yogurt with Fruit and Granola: Greek yogurt is a good source of protein and calcium. Fruit and granola provide fiber and antioxidants.
- Scrambled Eggs with Whole-Wheat Toast: Eggs are a good source of protein and healthy fats. Whole-wheat toast provides fiber.
Lunch
- Grilled Chicken Salad with Quinoa: Grilled chicken is a good source of lean protein. Quinoa is a good source of fiber and protein.
- Lentil Soup: Lentils are a good source of fiber and protein. Soup is a filling and nutritious meal.
- Tuna Salad Sandwich on Whole-Wheat Bread: Tuna is a good source of lean protein. Whole-wheat bread provides fiber.
Dinner
- Baked Salmon with Roasted Vegetables: Salmon is a good source of omega-3 fatty acids. Roasted vegetables are a good source of fiber and vitamins.
- Chicken Stir-Fry with Brown Rice: Chicken is a good source of lean protein. Brown rice provides fiber.
- Lentil Tacos: Lentils are a good source of fiber and protein. Tacos are a fun and easy way to get your vegetables.
Snacks
- Fruit and Yogurt: Fruit provides fiber and antioxidants. Yogurt provides protein and calcium.
- Vegetable Sticks with Hummus: Vegetable sticks are a good source of fiber. Hummus is a good source of protein and healthy fats.
- Trail Mix: Trail mix is a good source of fiber, protein, and healthy fats.
– Explain the psychological challenges associated with PCOS, such as cravings and emotional eating, in detail.
PCOS (polycystic ovary syndrome) is a hormonal disorder that affects women of reproductive age. It can cause a range of symptoms, including irregular periods, weight gain, and infertility. PCOS can also lead to psychological challenges, such as cravings and emotional eating.
Cravings are a common symptom of PCOS. They can be caused by a number of factors, including hormonal imbalances, insulin resistance, and low blood sugar. Cravings can be difficult to resist, and they can often lead to overeating and weight gain.
Emotional eating is another common symptom of PCOS. This is when people eat in response to negative emotions, such as stress, anxiety, or depression. Emotional eating can also lead to overeating and weight gain.
Weight Management for PCOS
Weight management can be challenging for individuals with PCOS due to hormonal imbalances that affect metabolism and appetite regulation. Insulin resistance, a common symptom of PCOS, can lead to increased fat storage and difficulty losing weight.
It is crucial to set realistic weight loss goals and make gradual changes to diet and lifestyle rather than resorting to extreme measures. Focus on making sustainable changes that can be maintained over time. Aim for a gradual weight loss of 1-2 pounds per week.
Tips for Maintaining a Healthy Weight
- Follow a balanced diet rich in whole grains, fruits, and vegetables.
- Incorporate regular physical activity into your routine.
- Prioritize sleep and stress management.
- Seek support from a healthcare professional or support group.
- Monitor progress regularly and make adjustments as needed.
Preventing Weight Regain
- Avoid fad diets or quick fixes that are not sustainable.
- Make lifestyle changes that you can maintain long-term.
- Continue to engage in regular physical activity.
- Monitor your weight and make adjustments as needed.
- Seek support from others who understand the challenges of PCOS.
Improving Insulin Sensitivity with PCOS
Insulin resistance is a common problem in women with PCOS. It occurs when the body’s cells do not respond properly to insulin, a hormone that helps glucose enter cells for energy. This can lead to high blood sugar levels and weight gain.There
are a number of dietary and lifestyle modifications that can help improve insulin sensitivity in women with PCOS. These include:
Dietary Modifications
- Eating a low-glycemic index diet. A low-glycemic index diet is one that contains foods that are slowly digested and absorbed, which helps to keep blood sugar levels stable.
- Increasing fiber intake. Fiber helps to slow down the absorption of glucose into the bloodstream, which can help to improve insulin sensitivity.
- Limiting processed foods and sugary drinks. Processed foods and sugary drinks are often high in glycemic index and can contribute to insulin resistance.
Lifestyle Modifications
- Getting regular exercise. Exercise helps to improve insulin sensitivity and can help to reduce weight.
- Getting enough sleep. Sleep deprivation can lead to insulin resistance.
- Managing stress. Stress can lead to insulin resistance.
By following these dietary and lifestyle modifications, women with PCOS can improve their insulin sensitivity and reduce their risk of developing type 2 diabetes and other health problems.
Table: Recommended Dietary and Lifestyle Modifications for Improving Insulin Sensitivity
| Dietary Modification | Lifestyle Modification |
|---|---|
| Eat a low-glycemic index diet. | Get regular exercise. |
| Increase fiber intake. | Get enough sleep. |
| Limit processed foods and sugary drinks. | Manage stress. |
Foods that are High in Fiber and Low in Glycemic Index
- Fruits: apples, berries, bananas, oranges, grapefruit
- Vegetables: broccoli, cauliflower, carrots, celery, leafy greens
- Legumes: beans, lentils, peas
- Whole grains: brown rice, quinoa, oatmeal
- Nuts and seeds: almonds, walnuts, chia seeds, flax seeds
Meal Plan that Promotes Insulin Sensitivity
- Breakfast: Oatmeal with fruit and nuts
- Lunch: Salad with grilled chicken or fish, brown rice, and vegetables
- Dinner: Salmon with roasted vegetables and quinoa
- Snacks: Fruits, vegetables, nuts, and seeds
Sample Exercise Plan that Includes Both Aerobic and Resistance Training
- Aerobic exercise: brisk walking, jogging, swimming, cycling
- Resistance training: weightlifting, bodyweight exercises
The Role of Stress Management in Improving Insulin Sensitivity
Stress can lead to insulin resistance. This is because stress hormones, such as cortisol, can increase blood sugar levels and interfere with insulin signaling.There are a number of stress management techniques that can help improve insulin sensitivity, including:
- Exercise
- Yoga
- Meditation
- Deep breathing
- Spending time in nature
Tips for Getting Enough Sleep and Improving Sleep Quality
Getting enough sleep is important for overall health, including insulin sensitivity. Aim for 7-8 hours of sleep per night.There are a number of things you can do to improve sleep quality, including:
- Going to bed and waking up at the same time each day, even on weekends.
- Creating a relaxing bedtime routine.
- Making sure your bedroom is dark, quiet, and cool.
- Avoiding caffeine and alcohol before bed.
Managing PCOS During Pregnancy
PCOS can affect pregnancy in several ways. Women with PCOS are more likely to experience pregnancy complications, such as gestational diabetes, pre-eclampsia, and premature birth. They are also more likely to have multiple pregnancies and to give birth to large babies.
However, there are several things that women with PCOS can do to manage their condition and improve their chances of having a healthy pregnancy. These include:
Dietary Considerations
- Eating a healthy diet that is low in glycemic index and rich in fiber.
- Limiting intake of processed foods, sugary drinks, and saturated and unhealthy fats.
- Including plenty of fruits, vegetables, and whole grains in their diet.
Lifestyle Modifications
- Getting regular exercise.
- Maintaining a healthy weight.
- Getting enough sleep.
- Managing stress.
Medical Management
- Taking medication to manage PCOS symptoms, such as metformin or clomid.
- Having regular prenatal care.
- Following the doctor’s recommendations for monitoring and managing pregnancy complications.
By following these recommendations, women with PCOS can improve their chances of having a healthy pregnancy and a healthy baby.
Long-Term Management of PCOS
Managing PCOS over the long term is essential for maintaining good health and preventing complications. Untreated PCOS can increase the risk of several health problems, including:
- Heart disease
- Stroke
- Type 2 diabetes
- Metabolic syndrome
- Infertility
To manage PCOS over the long term, it is important to:
- Maintain a healthy weight
- Eat a healthy diet
- Get regular exercise
- Take medication, if necessary
- Manage stress
By following these tips, you can help to improve your overall health and reduce your risk of complications from PCOS.
Lifestyle Modifications for PCOS
Lifestyle modifications are an important part of managing PCOS. These modifications can help to improve insulin sensitivity, reduce inflammation, and promote weight loss.
- Eat a healthy diet:A healthy diet for PCOS includes plenty of fruits, vegetables, and whole grains. It is also low in processed foods, sugary drinks, and unhealthy fats.
- Get regular exercise:Exercise can help to improve insulin sensitivity and reduce inflammation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Manage stress:Stress can worsen PCOS symptoms. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
Medication for PCOS
Medication may be necessary to manage PCOS symptoms, such as irregular periods, acne, or excessive hair growth. Medications that may be used to treat PCOS include:
- Birth control pills
- Progestin-only pills
- Metformin
- Clomid
- Letrozole
Your doctor will work with you to determine which medication is right for you.
Conclusion
Making changes to your diet can be challenging, but it is one of the most effective ways to manage PCOS. By following the principles Artikeld in this guide, you can improve your overall health and well-being. Remember, you are not alone in this journey.
There are many resources available to help you along the way.
Questions and Answers: Best Diet For Pcos Sufferers
What are the symptoms of PCOS?
PCOS can cause a variety of symptoms, including:
- Weight gain
- Irregular periods
- Acne
- Hirsutism (excessive hair growth)
- Infertility
What are the causes of PCOS?
The exact cause of PCOS is unknown, but it is thought to be related to a combination of genetic and environmental factors. PCOS is often associated with insulin resistance, which can lead to weight gain and other health problems.
What is the best diet for PCOS?
The best diet for PCOS is one that is low in glycemic index and high in fiber. This type of diet can help to improve insulin sensitivity and reduce weight gain. Some specific foods that are good for PCOS include:
- Fruits
- Vegetables
- Whole grains
- Lean protein
What foods should I avoid if I have PCOS?
There are certain foods that can worsen the symptoms of PCOS, including:
- Sugary drinks
- Processed foods
- Red meat
- Dairy products
