PCOS: Add whole grains, cinnamon, turmeric, more to your diet to manage symptoms

Whole grains are High in fibre and complex carbohydrates, whole grains can help regulate blood sugar and insulin levels, reducing the risk of insulin resistance. (Image: Canva)

Polycystic ovary syndrome (PCOS) is a hormonal disorder affecting reproductive-age women, characterised by hormonal imbalances that can lead to irregular periods, ovarian cysts, and difficulty conceiving. While there is no cure for PCOS, adopting a balanced diet can play a crucial role in managing its symptoms and promoting overall health. Certain foods can help mitigate insulin resistance, a common issue in PCOS, and reduce inflammation, which contributes to the disorder's symptoms.

However, individual responses to diet can vary, and it's essential for women with PCOS to consult doctors or registered dietitians for personalised dietary recommendations tailored to their specific needs and health goals. Combined with lifestyle modifications and medical treatment, a balanced diet forms a cornerstone in managing PCOS effectively.

Here are 10 foods that can be beneficial for women with PCOS according to Delhi-based dietician Radhika Nihal, also a senior consultant with Mothercare hospital.

Leafy greens (Spinach, kale, swiss chard): Rich in antioxidants, vitamins, and minerals like magnesium, leafy greens can help reduce inflammation and support insulin sensitivity.

Berries (Blueberries, strawberries, raspberries): Packed with antioxidants, fibre, and low in glycemic index, berries can help manage blood sugar levels and reduce insulin resistance.

Lean proteins (Chicken, turkey, fish): Protein sources like lean poultry and fish provide essential amino acids and help maintain stable blood sugar levels, which is beneficial for managing PCOS symptoms.

Whole grains (Quinoa, brown rice, oats): High in fibre and complex carbohydrates, whole grains can help regulate blood sugar and insulin levels, reducing the risk of insulin resistance.

Nuts and seeds (Almonds, chia seeds, flaxseeds): Good sources of healthy fats, fibre, and protein, nuts and seeds can help manage weight, reduce inflammation, and support hormonal balance.

Greek yoghurt or cottage cheese: Low-fat dairy products like greek yoghurt and cottage cheese are rich in protein and calcium. They can be beneficial for managing weight and improving insulin sensitivity.

Healthy fats (Avocado, olive oil, fatty fish): Foods rich in healthy fats, such as avocados, olive oil, and fatty fish (salmon, trout), can help reduce inflammation and support hormonal balance.

Legumes (Lentils, chickpeas, beans): High in fibre and plant-based protein, legumes can help stabilise blood sugar levels and improve insulin sensitivity.

Cinnamon: A spice known for its ability to improve insulin sensitivity and lower blood sugar levels, cinnamon can be added to foods like oatmeal or yoghurt.

Turmeric: Known for its anti-inflammatory properties, turmeric can help reduce inflammation associated with PCOS. It can be added to curries, smoothies, or taken as a supplement.

Important considerations

Balanced diet: Focus on a balanced diet that includes a variety of nutrient-dense foods to support overall health.

Portion control: Pay attention to portion sizes to maintain a healthy weight, which is crucial for managing PCOS symptoms.

While these foods can support overall health and may help manage PCOS symptoms, they are part of a comprehensive approach that includes lifestyle modifications, medical treatments, and regular monitoring under the guidance of healthcare professionals.