PCOD diet chart- 9 Best Food for PCOS

PCOD is called Polycystic ovary disease where the ovaries start releasing immature eggs and cause hormonal imbalance, swollen ovaries, genetic tendencies, etc. PCOS is called Polycystic ovary syndrome. PCOS is related to the endocrine issues that cause the ovaries to produce excess androgens (male sex hormones that are usually present in women in small amounts), which makes eggs prone to becoming cysts. The Fertility Cure fertility dietician has prepared the foods to follow and to be avoided by PCOD and PCOS patients.

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Is Pcod a serious fertility issue?

Many women with PCOD who have managed their symptoms and maintained healthy weight following a proper diet, and appropriate food have resulted in successful pregnancy naturally. Certain positive lifestyle changes, medications, or fertility treatments can make your parenthood journey succeed. However, if PCOD is left unconcerned, its effects can lead to overall health like obesity, other mental issues, etc,  and fertility complications. PCOD causes hormonal imbalances which can result in serious fertility or health issues such as the risk of miscarriage, premature birth/preeclampsia, gestational diabetes mellitus (type 2 diabetes), hyperglycemia, and endometrial cancer.

Can I get pregnant with PCOS?

Yes, one can get pregnant with PCOS when appropriate guidelines from the experts are followed including keeping healthy lifestyle changes such as a proper diet, proper fooding, using the right medications, keeping a moderate weight, balancing your blood sugar levels, and staying informed about other PCOS symptoms for necessary response. However, women with PCOS usually take a longer period to get pregnant naturally than normal women. Sometimes, fertility medications alone can lead you to get pregnant, if not then IVF treatment can overcome PCOS.

Generally, polycystic ovary syndrome (PCOS) is the infertility factor in women. However, PCOS is treatable in most cases by external hormonal intake.

Let’s discuss the PCOD diet chart

The Fertility Cure’s finest fertility dietician team of pan India has deliberately discussed the most appropriate PCOD diet chart for getting pregnant naturally, women can follow these certain foods as represented in the table:

PCOD diet chart
S/N	Foods to Eat	Nutrients, their functions
1	Brown rice, quinoa, wheat bread, lentils, beans, broccoli, cauliflower, & spinach	They are fibre-rich foods. PCOD makes insulin resistant. Daily intake of such foods can help stabilize blood sugar levels and maintain weight balance.
2	Fishes (tuna, salmon, sardines, & mackerel), tofu, lentils, & skinless poultry.	These are lean protein foods & rich in Omega fatty acids. Such nutrients help in managing PCOD & thyroid. Intake of such foods also supports muscle health, promotes fullness, reduces other food cravings, and stabilizes blood sugar.
3	Spearmint, green tea.	Herbal teas like spearmint and green tea are rich in anti-inflammatory nutrients, and antioxidants and manage insulin levels offering benefits in managing PCOD symptoms. Also, spearmint tea shows anti-androgen effects, which help reduce excess male hormones causing PCOS.
4	Almond milk or soy milk. Ragi & lean meat	We advise patients to avoid drinking milk temporarily. But calcium, protein, and vitamin D are required for PCOD management: Therefore, fortified plant-based milk products like almond milk or soy milk are recommended. Ragi & lean meat have rich calcium.
5	Coconut, olive oil, avocado, almond, walnut, flaxseed, and chia seed.	These are “healthy fats” foods containing monounsaturated and polyunsaturated fats which are good for overall health, lower inflammation, hormone production, and balancing.
6	Kale, spinach, and broccoli	These foods fall under green leafy vegetables. They are essential to include in the PCOD diet chart. They are minerals-rich like Vitamin B, vitamin K, folate, and iron, and low in calories, which is ideal for weight loss. About 80% of women with PCOD are deficient in vitamin B. They support hormonal balance and overall health.
7	Oats, beans, nuts, dried fruit, or wholegrain rice	These are high-fiber foods & take longer for the body to metabolize and break them down than slow-release carbohydrates. Such food releases sugar into the blood at a slower, regular pace, and is therefore less likely to cause the spikes in blood sugar levels associated with type 2 diabetes.
8	Berries, cherries, and other colorful fruits	They are abundant antioxidant-rich fruits, essential to combat inflammation and oxidative stress associated with PCOD. Also, it helps protect the cells and support the body’s natural detoxification processes.

 

Foods to avoid in PCOD problem

Normally, we try to consume all kinds of food available but if we look for a healthy lifestyle, various foods can be harmful, and may inbuilt long-term effects on our body that are biologically dependent upon our medical conditions. Likewise, there are certain foods to avoid in PCOD problems, some highly concerned foods to be avoided by PCOD patients are mentioned below:

1. Avoid fried foods or junk foods: French fries, potato chips, corn chips, and fried chicken or fish.

1. Sugary Beverages: Sugary drinks like sodas, sports drinks, sweetened waters, teas, etc add more towards weight gain. In PCOD gaining weight increases the issues, therefore sugary beverages have to be avoided.

1. Refined carbs: Refined food like pastries, bread, breakfast cereals, pizzas, refined carbohydrates, and anything containing white flour is best to avoid.

1.  Processed meats: Sausages, salamis, red meat, hamburgers, hot dogs, steaks, etc are all processed food. If you wish to cure PCOD, it has to be avoided. Such foods can increase inflammation in the body and decrease the levels of the hormone progesterone.

1. Unhealthy fats: Saturated, hydrogenated, margarine, and trans fats found in processed snacks and fast food can be troublesome to PCOD patients.

Now let’s discuss the 9 Best Food for PCOS.

Generally, women with PCOS are likely to have fertility complications, obesity, systemic inflammation, metabolic syndrome, insulin resistance, or a combination of these chronic conditions. These increasing conditions raise the risk of diabetes, cardiovascular disease, and other illnesses. Some people with PCOS do not show fertility complications or health issues but for those who do, managing a healthy weight must be the first concern by following diet and exercise. Below, the Fertility Cure team has discussed 9 best foods for PCOS, also, follow the PCOS diet and Pregnancy.

1. Omega-3 rich foods:  A variety of fish like salmon, tuna, sardines, & mackerel are rich in omega-3 fatty acids which helps in improving the patients with PCOS.

2. A fiber-containing food: Foods such as chia seed, flax seed, sunflower seeds, black beans, lentils, chickpeas, raspberries, blackberries, blueberries, bulgur, quinoa, brown rice, and whole oatmeal are all fiber-content foods. A high-fiber diet has many benefits for women with PCOS. 

3. Lean protein foods: Salmons, shrimp, tuna, and cod. Skinless turkey and chicken. Beans are also a good source of protein. These foods will help you to feel full for longer than help you to lose weight. 

4. Antioxidant content food: Strawberries, blueberries, and raspberries. Spinach and kale. Avocado, nut butter, and olive oil. These foods are the best antioxidant sources making the body anti-inflammation that balances the insulin secretion. PCOS sufferers have low-grade inflammation.

5. Stay hydrated: Staying well hydrated is crucial for overall health. Water is always the best choice than other liquids. You can consider a squirt of lemon or lime, mint, or carbonated water. 

6. Eat soy protein: Soy protein is an essential nutrient for PCOS, it helps improve metabolic and cardiovascular health. Some good sources of soy protein include tofu, tempeh, edamame, soy nuts, soy butter, and soy milk.

7. Eat fermented foods: Healthy gut bacteria is good for metabolism and weight maintenance. Yogurt, kefir, sauerkraut, and other fermented foods increase the amount of beneficial bacteria in your gut.

8. Eat adequate portions: Rather than having three large meals each day, try eating a small meal or snack every three to five hours of any recommended food for PCOS. 

9. Eat healthy fats: Having plenty of healthy fats in your diet may help you feel more satisfied after meals and tackle weight loss and other symptoms of PCOS. Avocado, olive oil, coconut oil, and nut butter are some foods that contain healthy fats. 

Conclusions

The Fertility Cure recommends patients tackle PCOD and PCOS diet along with exercise and other healthy lifestyle habits, such as plenty of sleep and managing stress, which can work to control PCOS symptoms, lower your risk of developing chronic disease, and improve your life and fertility complications.  Always remember that, if you are diagnosed with polycystic ovary syndrome, it doesn’t mean that you are destined to have poor health. There is a lot you can do to take charge, minimize symptoms, and keep yourself healthy. However, the first thing one should do is consult the experts and follow accordingly.