How does my diet affect PCOS?

If you don’t produce enough insulin, your blood sugar levels can rise. This can also happen if you’re insulin resistant, meaning you aren’t able to use the insulin you do produce effectively.

If you’re insulin resistant, your body may try to pump out high levels of insulin in an effort to keep your blood sugar levels normal. Too-high levels of insulin can cause your ovaries to produce more androgens, such as testosterone.

Insulin resistance may also be caused by having a body mass index above the normal range. Insulin resistance can make it harder to lose weight, which is why women with PCOS often experience this issue.

A diet high in refined carbohydrates, such as starchy and sugary foods, can make insulin resistance, and therefore weight loss, more difficult to control.

What foods should I add to my diet?

Foods to add

• High-fibre vegetables, such as broccoli

• Lean protein, such as fish

• Anti-inflammatory foods and spices, such as turmeric and tomatoes

High-fibre foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar on the blood. This may be beneficial to women with PCOS.

Great options for high-fibre foods include:

• cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts

• greens, including red leaf lettuce and arugula

• green and red peppers

• beans and lentils

• almonds

• berries

• sweet potatoes

• winter squash

• pumpkin

Lean protein sources like tofu, chicken, and fish don’t provide fibre but are very filling and a healthy dietary option for women with PCOS.

Foods that help reduce inflammation may also be beneficial. They include:

• tomatoes

• kale

• spinach

• almonds and walnuts

• olive oil

• fruits, such as blueberries and strawberries

• fatty fish high in omega-3 fatty acids, such as salmon and sardines

  Which foods should I limit or avoid?

  Foods to avoid

• foods high in refined carbohydrates, such as white bread and muffins

• sugary snacks and drinks

• inflammatory foods, such as processed and red meats

Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided or limited significantly. These include highly-processed foods, such as:

• white bread

• muffins

• breakfast pastries

• sugary desserts

• anything made with white flour

If you want more specialized advice, we suggest to speak to a Nutritionist who understands PCOS and can guide you with a personalized program.