How to Eat with PCOS: What I've Learned

Living with PCOS has been a journey of discovery and learning for me. Over the years, I've tried every fad diet and quick fix you can imagine. But through all the trial and error, I've found that the key to managing PCOS sustainably is to go back to the basics and focus on creating a balanced, healthy lifestyle. Here are some insights I've gained along the way that I hope will help you on your journey too.

1. Approach Diet as a Lifestyle

The word "diet" originates from the Greek word "dieta," which means "a way of life." This concept perfectly captures the approach we need to take with our eating habits. Rather than viewing diet as a temporary fix or a restrictive plan, think of it as a sustainable way of living. This mindset shift can help you make long-lasting changes that support your health and well-being.

2. Go Back to Basics

When it comes to food, simplicity is often best. Focus on whole, nutrient-dense foods that nourish your body and support overall health. One of my favorite tips is to shop the perimeter of the grocery store where the food is typically less processed and packaged. Learning to cook from scratch and understanding ingredients can empower your choices and improve your diet. A diet rich in the following can be incredibly beneficial:

Fresh Seasonal Fruits & Vegetables: These are packed with essential vitamins, minerals, and antioxidants. Try to get organic whenever possible, or clean first by soaking in water and baking soda to remove hormone disrupting pesticides.
Quality Protein Sources: Opt for lean meats, fish, eggs, legumes, and nuts. With meat, strive for organic or pasture raised options when possible.
Heart-Healthy Fats: Include avocados, olive oil, nuts, and seeds in your diet. 
Whole Grains: Choose whole grains like quinoa, brown rice, and oats for sustained energy. If choosing to eat bread, opt for Whole Grain or Sourdough for a lower glycemic load.
Herbs & Spices: These not only add flavor but also offer health benefits. 
Water: Staying hydrated is crucial for overall health.

On the flip side, try to limit foods with added sugars, preservatives, and unrecognizable ingredients. By focusing on natural, whole foods, you'll find it easier to maintain a balanced diet. I get a lot of my groceries from a co-op called Azure Standard which takes a lot of guess work out of finding quality foods that are free of the bad stuff. I highly recommend checking them out! 

3. Remember That Diet Is Bio-Individual

While the above guidelines are a great starting point, it's important to remember that everyone is unique. What works for one person may not work for another. Listen to your body and adjust your diet to meet your individual needs. This personalized approach can help you find what truly works for you.

4. Don't Label Foods as "Good or Bad"

It's easy to fall into the trap of labeling foods as "good" or "bad," but this mindset can hinder a healthy relationship with food. I used to obsessively track my calories, eating only 1200 calories a day, and relied on highly processed "diet" foods like low-fat and sugar-free options. This left me feeling deprived and eventually led to binge eating.

Instead, focus on the bigger picture. Foods are not inherently good or bad; they all have a place in our diet. Avoiding rigid labels helps prevent unrealistic expectations and feelings of guilt or shame around certain foods.

Sometimes, we eat foods for joy, social connections, or cherished memories. These moments can be healing and fulfilling. While nutrient-dense foods should form the foundation of your diet, there's also room for foods that nourish your soul.

5. Focus on what you can add, instead of take away.

Instead of focusing on eliminating certain foods, emphasize adding more whole foods to your diet. Many of our food habits are deeply ingrained and tied to emotions, so abrupt changes can be unsustainable. By gradually introducing more whole foods, you may naturally reduce cravings for less nutritious options without feeling deprived. Following the 80/20 rule can be helpful: aim to eat whole foods 80% of the time and leave 20% for the foods you enjoy. This way, you can focus on what you can add in rather than what you need to take away.

Enjoy your meals and make mealtime a form of self-care.

Supplement: Recognizing Gaps in Your Diet and Lifestyle

Despite our best efforts, it's common to have nutritional gaps in our diet. Recognizing and addressing these gaps is crucial for overall health. Adding a multivitamin to your routine can be an excellent place to start, ensuring you get essential nutrients. I recommend S’moo’s Women’s Multivitamin, designed specifically to support women's health with a comprehensive blend of vitamins and minerals.

Remember, Sustainability is Key.

Navigating PCOS can be challenging, but adopting a holistic, balanced approach to your diet and lifestyle can make a significant difference. By going back to the basics, focusing on whole, nutrient-dense foods, and taking a personalized approach, you can create sustainable changes that support your health. 

I hope these insights help you on your journey to better health. Remember, it's about progress, not perfection. Every small step you take towards a healthier lifestyle is a step in the right direction.

Warm regards,

Karagan

Follow me on Instagram for more PCOS tips and information:
@pcoskaragan 

Resources I love:

Where I Shop for Quality Food: Azure Standard

How I Check Food Ingredients: Yuka App

Become a Health Coach & Learn More: Institute of Integrative Nutrition

Disclaimer: