World PCOS Day 2024: Manage PCOS with these 7 super foods

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide. Characterized by irregular menstrual cycles, high levels of male hormones, and polycystic ovaries, PCOS can lead to symptoms such as weight gain, acne, hair loss, and infertility.

Although there is no sure cure, certain foods can help balance hormones, control insulin levels and promote overall health, which can reduce the symptoms of PCOS to a great extent. Consuming these 7 foods can help manage PCOS.

Leafy greens like spinach, kale and Swiss chard are rich in essential nutrients like calcium, magnesium, iron and vitamins A, C, E and K. These nutrients are important for hormonal balance, which is crucial for women with PCOS. The high fiber content in leafy greens also aids digestion and helps maintain a healthy gut, which is linked to better hormone regulation. Additionally, these greens are low in calories and carbohydrates, making them an excellent choice for weight management — a common challenge for women with PCOS.

Whole grains like quinoa, brown rice, oats, and barley are rich in fiber, which helps control blood sugar levels. Managing blood sugar is important for women with PCOS, as many women experience insulin resistance, a condition in which the body does not use insulin effectively. This resistance can lead to high insulin levels, which can cause the ovaries to produce more androgens (male hormones), worsening PCOS symptoms. By including whole grains in your diet, you can help stabilize insulin levels and reduce your risk of developing type 2 diabetes.

Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have anti-inflammatory properties. Inflammation is a common problem in women with PCOS, and reducing it can help manage symptoms. Omega-3s are also known to improve insulin sensitivity, reduce androgen levels, and boost fertility. Adding fatty fish to your diet a few times a week can provide a good balance of these essential fats, boosting heart health and reducing the risk of cardiovascular problems, which are more prevalent in women with PCOS.

Nuts and seeds like almonds, walnuts, flax seeds and chia seeds are excellent sources of healthy fats, fibre and protein. They help stabilise blood sugar levels and reduce inflammation, which can help manage PCOS symptoms. Flax seeds in particular contain lignans that help bind excess testosterone, reducing its levels in the body. Chia seeds and walnuts are also rich in omega-3 fatty acids, which further improve hormonal balance and reduce inflammation. Including a variety of nuts and seeds in your diet can give you a constant source of energy and help control weight.

Berries such as strawberries, blueberries, raspberries and blackberries are low in sugar and high in antioxidants, vitamins and fibre. These properties make berries a great choice for women with PCOS. Antioxidants help fight oxidative stress, which can aggravate PCOS symptoms, while the fibre content helps control blood sugar levels and improve insulin sensitivity. Berries also satisfy sweet cravings in a healthy way, preventing the intake of high-sugar foods that can trigger insulin spikes.

Avocados are a rich source of healthy monounsaturated fats, which are beneficial for hormone production and regulation. They're also high in fiber, which helps maintain stable blood sugar levels and support digestion. The potassium in avocados helps control blood pressure, and their anti-inflammatory properties may help ease some PCOS symptoms. Adding avocados as a topping for salads, smoothies, or toast can provide a satisfying and nutritious boost that supports overall health and hormonal balance.

Legumes and pulses are excellent plant-based protein sources, rich in fibre, vitamins and minerals. They help manage blood sugar levels, improve insulin sensitivity and provide a feeling of fullness, which can aid weight management. Legumes such as chickpeas, black beans and lentils are low on the glycemic index, meaning they don’t cause blood sugar levels to rise quickly. Adding them to your diet can help maintain steady energy levels and reduce cravings, which is especially important for women with PCOS who are trying to manage weight and insulin resistance.