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Polycystic ovary syndrome or PCOS is a hormonal disorder affecting women, which causes various symptoms such as irregular menstruation, weight gain and infertility. Early diagnosis and treatment are important to prevent long-term complications, including type 2 diabetes and endometrial cancer.
In an interview with HT Lifestyle, Dr. Siddhant Bhargava, fitness and nutrition scientist and co-founder of Food Dargie, shared, “Diet plays a vital role in insulin regulation and managing other PCOS symptoms. A balanced diet containing whole grains, fruits, vegetables, nuts and seeds is essential. Foods containing refined carbohydrates and sugars should be avoided as far as possible. An ideal PCOS diet includes complex carbohydrates with a low glycemic index.
He revealed, “Whole wheat, millets, fresh fruits and fibre-rich foods like nuts, salads and vegetables should be consumed regularly. These food groups ensure slow sugar absorption, preventing sudden spikes in blood sugar and insulin levels. Proteins present in sources like low-fat milk, fish and eggs, keep the body satiated and reduce the glycemic index of food. Healthy fats like olive oil, avocado and nuts should be preferred over excessive butter and cream. The vitamins and minerals that the body absorbs from seasonal fruits, vegetables, nuts and seeds are catalysts for overall well-being.
According to him, specific food groups beneficial for people suffering from PCOS symptoms include –
- Whole grains – daiquiri, jowar, millet
- Pulses – Chana dal, Moong dal
- Lean Protein – Chicken, Fish
- High fiber vegetables – Spinach, fenugreek, broccoli
- Fruits – Apples, Berries
- Spices – cloves, cinnamon
- Nuts – almonds, flax seeds
Dr. Siddhant Bhargava cautioned, “Certain refined and processed foods such as fried foods, sweets, starchy vegetables, processed fruit juices and red meat should be avoided. These things can increase insulin resistance, hinder weight management, and worsen hormonal imbalance. A healthy diet rich in whole foods can help manage PCOS symptoms, leading to weight management and preventing related complications. To deal with the challenges of PCOS, it is essential to strike a balance by controlling portion sizes and making informed choices.
Bringing in her expertise, Dr. Mridula Raghav, Consultant Obstetrician, Gynecologist and Infertility Specialist, spoke about the role of food choices in managing PCOS symptoms and said, “We all know that PCOS is usually associated with obesity. Found in obese or overweight women. This led to the thought that diet or adipose tissue may be the main cause. According to the dogmatic theory – dysbiosis of the gut microbiota, poor dietary intake can lead to the entry of unwanted molecules from bacteria into the blood which can cause inflammation in the body which can ultimately lead to insulin resistance. Insulin resistance leads to secretion of male hormones or androgens which are responsible for PCOS symptoms like irregular menstruation, acne, hair fall etc. Maintaining a balanced diet can reduce this chronic inflammatory condition in the body now called. One of the root causes of PCOS.”
Talking about the benefits of limiting processed foods, refined sugars and caffeine in the context of PCOS, she said, “Foods with high content of saturated fat and refined sugar increase the bad bacteria in the gut while reducing the good bacteria in the gut. Can promote development. Like Lactobacillus which can cause a whole scream of chronic inflammation in the body. A high saturated fat/low fiber diet increases gut permeability which leads to the translocation of substances from bad bacteria causing inflammation. The human gut is home to millions of bacteria. When a baby is born the intestine is sterile, soon bacteria begin to colonize the intestine which initially originate from the mother’s birth canal and then enter the external environment and food as we grow. Are. Therefore, you should also feed your growing babies properly to avoid diseases like PCOS, which is now seen even in very young girls.
Stating that staying hydrated can help manage PCOS symptoms and overall health, Dr. Mridula Raghav concluded, “The human body is made up of mostly water. It is needed for the functioning of literally everything in our bodies. Staying hydrated can help us digest the food we eat better. 4/5 foods are best for managing PCOS symptoms. High fiber diet – fruits and green leafy vegetables, olive oil instead of butter or vegetable oil, beans and other legumes instead of red meat, whole grains such as wheat and barley, whole fruits instead of sweets. Avoid any bakery products, namkeen, biscuits or maida as these contain refined flour or alcohol.
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