Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting women who are in their reproductive years. Common symptoms of PCOS include disruption of the menstrual cycle, including infrequent or prolonged periods, and excessive presence of male hormones. Fertility issues may arise as the ovaries develop fluid-filled follicles with failure to release an egg. Other symptoms include hormonal acne breakouts, facial hair, and scalp thinning.
Weight gain and difficulty with weight loss are also typical in PCOS, and some people develop insulin resistance, which can further drive weight gain and can lead to more serious medical conditions, including diabetes.
People with PCOS are at higher risk of heart disease, endometrial cancer, and high blood pressure if PCOS goes unmanaged.
The good news is that many of the symptoms of PCOS can be managed with simple changes in food choices. Food is fuel for the body, and food choices can influence hormonal changes for better or worse. Additionally, some foods can cause inflammatory responses, leading to additional symptoms.
Poor PCOS diet: five foods to avoid if you have Polycystic Ovary Syndrome
Sugary foods and drinks
Sugar, particularly refined sugar found in processed foods and drinks, can trigger hormonal surges. Sugar consumption can also be problematic in women with PCOS experiencing insulin resistance. Be sure to drink plenty of water and avoid soda and other sugary drinks, as well as excessive alcoholic beverages.
Fried Foods
Excessive use of oils and fats found in fried foods also affects hormone levels, which can drive symptoms of PCOS, including acne and weight gain. Grilled, seared, and broiled foods are great alternatives to fried foods.
Refined carbohydrates
Highly processed and mass-produced breads, cereals, pastries, and cookies are high in refined carbohydrates. These foods are high in empty calories and can lead to weight gain and make weight loss more challenging.
Excessive amounts of red meat and processed meat
Hamburgers, steak, and pork should be eaten in limited quantities, if at all. This is also true of processed meats such as hot dogs, lunch meat, and jerky. Often, the meat itself contains higher amounts of fat, and in many instances, also contains hormones, which, when consumed, can affect the body’s hormone levels.
Dairy products
Milk, ice cream, cheese and butter can lead to higher levels of insulin, and women with PCOS are likely to develop insulin resistance. Consuming dairy products can thus further drive hormone and energy disruption and weight gain. Additionally, when left untreated, insulin resistance can lead to more serious medical conditions.
While the prospect of radically changing one’s diet is overwhelming, small daily changes over time lead to great results. Continuing to eat the foods you love is still possible while avoiding the above foods that can worsen symptoms of PCOS. While completely cutting out dairy foods might feel foreign or impossible to some, there are excellent dairy alternatives available at most grocery stores.
By limiting processed foods, you open yourself up to more robust, whole-food meals that taste better and provide better sources of energy for your body. Limiting sugary beverages such as soda and alcohol will help you maintain a healthy weight and promote overall health. The results of giving your body foods it can efficiently utilise for fuel are not only looking better but also feeling better, so you can live your life the way you want.
Guess author:
Dr Amanda Olson is a licensed and practising Doctor of Physical Therapy, and she is also the President and Chief Clinical Officer of Intimate Rose.
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