PCOS diet guide: What to eat to normalise hormone function

Diet guide: High-protein meals can do wonders in balancing hormones, as they help control blood sugar levels and decrease the body’s need to create extra insulin (Image: Pexels)

Polycystic Ovary Syndrome (PCOS) is a chronic condition that results from an imbalance of androgen, insulin and progesterone – all hormones that act as chemical messengers travelling all over the body. There is no absolute treatment for PCOS but a change in diet gives excellent results in controlling the symptoms and balancing out hormones, says Dr Poonam Behal, Consultant- Obstetrics & Gynecology, Apollo Cradle & Children’s Hospital, Moti Nagar, New Delhi.

A healthy diet can balance insulin levels, decrease inflammation, and assist with endocrine function.

The Diet-Hormone Connection explained

All hormonal imbalance causes insulin resistance when the body's cells do not respond well to insulin. This causes higher insulin in the blood and that stimulates the ovaries to make more androgens i.e. male hormones & worsen PCOS symptoms.

Also read | Polycystic Ovary Syndrome: Master PCOS with these 7 lifestyle tips supported by science

Doctors advise a diet that reduces insulin resistance and inflammation to regulate hormones. It is beneficial for women, with improved cycle regulation, better skin health, reduction in cravings and better weight maintenance. The objective is to eat for steady energy throughout the day and balanced blood sugar.

Best diet tips to manage PCOS:

Unlike simple carbs, complex carbs don't lead to blood sugar spikes and are slowly digested. Fibre found in foods such as whole grain, oats, quinoa, sweet potatoes and brown rice reduce the possibility of insulin spike and, and give energy for hormones for a long duration.

Include plenty of lean proteins in your daily diet. Eggs, chicken, fish and tofu, lentils and chickpeas help weaken the muscles, and promote satiety, reduced cravings. High-protein meals can also do wonders in balancing hormones, as they help control blood sugar levels and decrease the body’s need to create extra insulin.

Good fats like Omega-3 fatty acids and monounsaturated fats play an important role in a PCOS diet. Foods such as avocados, olive oil, nuts and seeds and fatty fish help to reduce systemic inflammation and support brain and hormone function. These good fats also aid in the regulation of the production of reproductive hormones, and can ease the symptoms of fatigue and mood swings.

Also read | PCOS and depression symptoms: The hidden link behind mood swings and missed periods

Eating a high-fibre diet also helps slow down digestion and aid in detoxification which can help regulate blood sugar as well. Vegetables such as leafy greens, broccoli, and carrots, and fruits such as apples and berries make an excellent selection for women who are aiming to balance their hormones.

Reducing intake of refined sugar and processed foods is key to controlling symptoms of PCOS. They spike blood sugar at the same time — and inflammation. Therefore, a nutrient-dense diet in conjunction with a few lifestyle modifications can help achieve more predictable menstrual cycles, higher energy and better overall health in PCOS women.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.