Your PCOS diet is a major factor in life. We are going to dive into what foods your PCOS diet should include and also a fun recipe for breakfast, lunch and dinner!
A quick note about your PCOS diet changes, from personal experience I have to mention that these diets should actually become lifestyle changes in order to have the best result on your body. Sometimes we look at diets as temporary in order to get through the change but even though It will be a difficult transition and it might even take a few years to get fully used to a lifestyle change, it will have lasting benefits. The switch will make you and your body happier.
Foods to include in your PCOS diet:
Unprocessed foods - try to find the freshest, most natural option of all ingredients in order to avoid any toxins but also for the most nutrient rich option.
High-Fiber foods - Fiber comes in two varieties: insoluble and soluble. Soluble fiber helps control blood sugar levels and reduce cholesterol. Insoluble fiber is the fiber you always hear about that prevents constipation. Studies show that intakes of 28- 36 g fiber/day, consisting of both soluble and insoluble fiber, improve insulin sensitivity and reduce circulating insulin in adults. Examples of fiber include barley, oatmeal, beans, nuts and fruits (apples, berries, citrus fruits and pears).
Omega-3 fatty acids - Studies show that omega-3 can help with depression and anxiety. It can help fight inflammation which is super important as chronic low-grade inflammation has emerged as a key contributor to the pathogenesis of Polycystic Ovary Syndrome (PCOS). You can find omega-3 in supplements but you can also get it from eating fish such as Anchovies, Bluefish, Herring, Mackerel, Marlin, Orange roughy, Salmon, Sardines, Sturgeon, Lake trout and Tuna. Omega-3 can also be found in nuts and seeds like walnuts, flaxseeds, pumpkin seeds, peanuts and hazelnut.
Protein - Including healthy proteins like eggs, lean meat, fish, beans and dairy products help reduce your appetite and lower insulin and testosterone levels. Studies show that when carb intake (glucose levels) are low, testosterone levels drop.
Leafy greens like kale or spinach are rich in vitamins and minerals but low in calories allowing health benefits like reduced risk of obesity, heart disease, high blood pressure and mental decline.
Fruits like red grapes, blueberries, blackberries or cherries will give your body the antioxidants it needs to reduce the risk of developing atherosclerosis (the buildup of fats and cholesterol on your artery walls), high blood pressure and high cholesterol.
Broccoli and cauliflower are both rich in fiber and vitamins! They will help with weight loss and digestion.
Spices like turmeric and cinnamon are anti-inflammatory and full of antioxidants that are great to add into your diet.
Dark chocolate can be very nutritious and a great source of antioxidants though unlike the other items listed above, dark chocolate should only be consumed in moderation.
Legumes are a class of vegetables including beans, peas, and lentils all of which are full of nutrients, low in cholesterol and high in folate, potassium, iron and magnesium as well as being full of soluble and insoluble fiber!
Cooking with healthy fats such as olive oil, avocados and coconuts can be beneficial. Healthy fats can help your absorb some nutrients.
Best PCOS Breakfast Idea!
Yogurt on the Go: Grab some yogurt, which is a healthy fat that will make you feel good and offer your body calcium, probiotics and vitamin D as well as protein. The benefits of yogurt can actually help with ovulation. Now add blueberries for antioxidant and walnuts which are packed with omega-3s and omega-6s that help maintain brain function and regulate hormones! A+ for a positive PCOS Breakfast and it’s super easy.
The Perfect Lunch for your PCOS needs!
Turkey Lettuce Wrap with Savory Sautéed Spinach and Cheese: Lunch is a hard one, it’s so easy to grab a sandwich and be done with it. Instead, skip the carbs and have a lettuce wrap instead. Start with heating up a pan, splash some avocado oil in, add salt and garlic (minced), let it sauté. Add fresh spinach and let it cook down. This creates great flavor. Then take your favorite protein, sliced turkey is a great one because it is a lean meat, and cheese and create a lettuce wrap.This is something you can pack for work and it’s easy to assemble on the go. Lay out your lettuce, place your turkey, cheese and sautéed spinach in before wrapping it up. Your spinach holds a ton of flavor so you should really enjoy this one.
PCOS Dinner Date!
Vegetarian Chili: Easy and smart! The best way to start eating better is to find ways of eating healthy that are fast, affordable and easy. Let’s face it, when we get busy we get sloppy with what we eat. So something like chili is easy! Grab a pot, add 1 (14-ounce) can diced fire-roasted tomatoes and 1 cup water or broth as a base and then start tossing everything else in, dice it and be done. Things you can add: onion, garlic, corn, red bell pepper, beans (your favorite kind!), olive oil, salt, and black pepper…anything else you think sounds good. My golden rule is about one of everything, one can of corn, one onion (which I sauté first), one red bell pepper. Don’t be afraid. Cooking doesn’t have to be hard. Chili is an easy one to throw together and taste it as you go! Top it off with avocado and some sour cream.
I’ve personally dealt with a lot of food addictions, and it’s never easy to cut one item out or change your diet completely. However it’s possible and worth it! Back in 2005, I was diagnosed with celiac disease right before Christmas and as a 15 year old who just started having major PMS cravings, let’s say it was torture. Back in 2005 no one at restaurants knew about the allergy and there were no easy or tasty options at the time for Gluten Free. I’d say it took about three years of being on the “diet” never cheating ever, for it to seem normal and after that, it wasn’t a big deal. It didn’t bother me not being able to have cake at a party or eat dinner at home instead of going out because I felt so good. I knew those changes had changed my life. I had more energy, I wasn’t ever getting sick, I felt strong and I was, and still am. Karagan the founder of S’moo changed her PCOS diet into a lifestyle change that has lasted her nearly a decade, paired with S’moo she’s been living a normal, hormone balanced life. You’re PCOS journey with food might look similar and you’ll feel the benefits in the long run!
This content is strictly the opinion of S'moo and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither S'moo nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.