PCOS Diet With Easy Recipes to Help Relieve Symptoms
Polycystic ovarian syndrome (PCOS) is one of the most common medical conditions women have and affects between 6-12% of the population. Along with metabolic abnormalities and irregular menstrual cycles, PCOS is often a cause of infertility among women. However, there are options available to manage symptoms and treat infertility for those living with PCOS.
When it comes to managing PCOS symptoms, there are various steps you can take. Following a PCOS diet is one of the best methods of managing symptoms, especially for those who have developed insulin resistance (which occurs in many, but not all cases). While these women do not display diabetes (or pre-diabetes), the subtle perturbations in how their bodies produce and use insulin can be magnified and affect fertility.
In general, the types of foods you’ll want to include in your PCOS diet include:
- Fresh, whole foods to ensure your body is able to get the nutrients it needs.
- Healthy proteins such as fish, poultry, beans, nuts, seeds, and dark, leafy greens. Salmon, for example, is rich in omega 3, which helps balance hormones.
- Fiber-rich foods, which will help to reduce your blood glucose levels.
- Healthy fats such as avocado, extra virgin olive oil, and nut butters help with hormone production and help you feel more satisfied after meals. These foods can also help combat inflammation.
- Iron-rich foods, such as spinach, eggs, and broccoli, help stabilize your iron levels if you experience heavy or prolonged menstruation.
You should also eat more frequent, smaller meals to help maintain and keep your blood sugar levels stable.
Additionally, foods that can raise your blood sugar and people with PCOS should avoid include:
- Processed carbohydrates
- Foods that are high in sugars, including agave, corn syrup, fructose, sweetener, and sucrose
- Alcohol or sugary drinks such as juice and sodas
Finding a balance with your PCOS diet will allow you not just to manage your symptoms, but improve your fertility overall.
Here are some recipe ideas to help you manage your symptoms, balance your hormones, and give you energy:
- One-pan salmon with asparagus and tomatoes
- Marmalade chicken with sauteed spinach and wild rice
- Butternut and lentil soup
- Shrimp with cauliflower fried rice
- California cobb salad
- Sweet potato chips with avocado dips
- Baked cod with lemon and garlic
- Avocado and brown rice salmon sushi with miso soup
- Spaghetti squash with turkey meatballs
- Low carb shepherd’s pies
- Pressure cooker citrus pulled pork tacos
Getting the Help and Support You Need
If you have questions about other treatment options available for those with PCOS, Fertility Centers of New England is here to help. Contact us today to set up your first consultation with our team of trusted, caring fertility doctors. Initial consultations are free for those without fertility insurance.