5-Step PCOS Diet Plan to Get Pregnant
Getting pregnant isn't always easy and if you're one of the many women working through Polycystic Ovary Syndrome (PCOS), you already know how it affects women during their reproductive years. If you didn't already know, PCOS is actually driven primarily by hormonal imbalances, particularly by high levels of Androgens (a male hormone).
If you are experiencing symptoms of PCOS you might have noticed irregular cycles, excess hair and weight on the body, pelvic pain, heavy bleeding during periods, no bleeding during periods, lack of ovulation and overall a difficulty becoming pregnant. Everyone experiences PCOS symptoms differently and you may have one or more of the symptoms listed above. The most important thing to remember is that PCOS is the leading cause of Infertility. But don't give up hope! S'moo has been able to support thousands of women through PCOS and regulating their there hormones naturally. Here at S'moo we've seen many women with PCOS successfully conceive through lifestyle changes such as diet, exercise and PCOS supplements.
In this blog, we will dive into an example of a PCOS diet plan that may help in your journey to get pregnant and have a healthy baby despite the many challenges of PCOS.
How Does the Diet for Fertility in PCOS Work?
Nutrition is essential for every part of your body to work property and if you are struggling with PCOS, your diet is even more important! This diet plays a significant role in Polycystic Ovary Syndrome (PCOS) as it does in many chronic diseases. According to research, our diet plays a significant role in managing symptoms, fertility, and life-long health, including those with PCOS. A diet can play a significant role in addressing many of the underlying issues associated with PCOS, including insulin resistance, inflammation, and androgen activity (such as testosterone).
Exciting, right? Yes! Because we've seen it work for tons of women working through their PCOS. Changing your diet and adding the essential nutrients that you need will allows you to take back control of your body, your hormones, and your health just by optimizing our PCOS diet to get pregnant.
So let's dive into the details to manage your PCOS symptoms and maintain or reach a healthy weight. Take notes of the following foods you should increase and limit in the following food groups.
Limit Carbohydrate Intake
Dr. Nodler explains that women with PCOS typically have trouble processing carbohydrates correctly (due to high insulin levels), which is why refined carbohydrates are one of the foods to avoid. By reducing carbohydrates, especially refined, nutrient-void carbohydrates, a woman becomes slimmer, and this decreases androgen levels, which are linked to acne, abnormal hair growth, irregular menstruation, and acne.
PCOS diets should avoid the following carbohydrates:
- White bread
- White rice
- Regular pasta
- Pizza dough
In general, it is recommended to keep carbs below 40% of your total calories if you have PCOS. For example, if you consumed 1400 calories per day, you would need to consume less than 140 grams of carbohydrates.
Eat A Lot Of Protein
PCOS requires a lot of protein. Get your day off to a good start with a healthy breakfast that includes a good amount of protein, fat, fiber, and carbs. Setting the tone early on in your day can even prevent later cravings. Maintain a moderate protein intake at all meals by "timing" your protein intake may even help you lose weight since you will feel fuller for longer. Be careful not to become overly obsessed with protein. Maintain a healthy diet throughout! Lastly, make sure you consume both plant and animal proteins.
Side note: If you are also struggling with PCOS weight try focusing on protein sources that are low in saturated fat.
There are several good choices, and PCOS diet for pregnancy success including:
- Almonds: 6 g protein and 164 calories per ounce
- Eggs: 6 g protein and 78 calories per egg
- Quinoa: 8 g protein and 222 calories per cup (cooked)
- Pumpkin Seeds: 9 g protein and 158 calories per 1-ounce serving
- Greek Yogurt: 7 g protein and 100 calories per 6-ounce serving
- Milk: 8 g protein and 149 calories per cup
- Oatmeal: 11 g protein and 307 calories per cup (uncooked)
- Lean Sirloin: 25 g protein and 186 calories per 3-ounce serving
- Turkey Breast: 26 g protein and 125 calories per 3-ounce serving
- Lentils: 18 g protein and 230 calories per cup (cooked)
- Shrimp: 20 g protein and 84 calories per 3-ounce serving
- Cottage Cheese: 28 g protein and 163 calories per cup
- Soybeans: 29 g protein and 173 calories per cup
- Canned Tuna: 27 g protein and 128 calories per can
- Chicken Breast (Without Skin): 53 g protein and 284 calories per half breast
Stop Eating Gluten
The gluten family is naturally found in grains such as rye, wheat, and barley. Gluten-free eating means more than just avoiding baked goods, as these grains are so prevalent in our daily diets.
The following are some gluten-free foods that you can try if you have PCOS:
- Buckwheat groats
- Brown rice
- Gluten-free oats
Follow A Diet High In Fiber, Especially Prebiotic Foods
Consuming more fibre can lower your cholesterol and maintain your blood sugar levels. It also helps you feel full and is good for your digestive system. Try to consume 25 grams per day. The following foods are high in fibre:
- Fruit – Such as Pears, Oranges, Berries, Figs, Kiwi
- Vegetables – Such as Spinach, Squash, Peas and Broccoli
- Whole grains – Such as Oats, Whole Wheat, Quinoa, Brown Rice, Barley and Buckwheat
- Legumes – Such as Chickpeas, Soybeans, Lentils and Kidney beans
- Whole grains - Such as Oats, Wheat Bran, or Psyllium cereals
- Nuts and seeds – Such as Flax, Almonds, Sunflower Seeds
Avoid Intake of Sugar
The consumption of sugar leads to an increase in blood sugar levels. It is best to give up all your favorite "guilty pleasure" foods and drinks, whether they are chocolates, ice creams, teas, and cold drinks and learn to appreciate the taste of foods and drinks that contain no added sugar.
Alternatives to Sugar:
- Monk Fruit
Add a Scoop of S'moo Ovary Good
Finding the right balance of foods takes time. You can find extra support by using PCOS supplements like S'moo Ovary Good designed by a fellow PCOS Cyster. You can find some fertility success stories here! Just remember you are not alone and if you are looking for more support join the S'moo Babe app to talk to other women working through their PCOS.
A PCOS fertility diet targets the underlying mechanisms that contribute to PCOS. Inflammation can be reduced and insulin regulation can be improved if you follow PCOS diet principles. You can improve your fertility by restoring a healthy hormonal balance and can get pregnant with PCOS.
When you follow the right diet, exercise and take natural supplements... Women with PCOS have a much better chance of conceiving. You've got this!
*The content in this article is provided for informational purposes only. This is not intended to prevent, diagnose, treat, or cure any health conditions. It is not a substitute for professional medical advice or consultation. Talk to your doctor before making changes to your healthcare regimen.