Health & Hygiene

How To Control PCOS With Diet?

by Dispatch Yashram on Mar 03, 2022

A sliced red bell pepper forms a smiley face on a plate. Two cherry tomatoes with black pupils serve as the eyes, with one winking playfully.

There is a strong connection between Polycystic Ovaries Syndrome (PCOS) and normal Insulin levels in women. You can read about the symptoms and treatment of PCOS here.

The body secretes insulin to regular blood sugar levels. If your body is not able to absorb the insulin produced then your sugar level rises. This prompts your body to pump more and more insulin to regulate the sugar.

Really high Insulin levels can cause your ovaries to produce more male hormones such as testosterone which leads to other issues.

A higher than normal body mass index also causes Insulin resistance. This in turn makes it really hard to lose weight. It is one of the reasons why women with PCOS find it really difficult to control and manage their weight.

Refined carbohydrates which are starchy and foods with sugar make the problem worse by creating insulin resistance.

    Also read: PCOS-Causes, Symptoms And Treatment

    Foods To Avoid

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

    • Tomatoes
    • Spinach
    • Almonds & walnuts
    • Olive oil
    • Strawberries

    Refined carbohydrates such as white bread should be avoided as it contributes to insulin resistance. These are the foods which have high levels of refined carbohydrates and sugary foods.

    • White bread
    • Muffins and pastries
    • Sugary desserts
    • Anything made with white flour
    • Pasta noodles which are high in carbohydrates and low in fibre. Sugar is a carbohydrate and should be avoided wherever possible. When reading food labels, be sure to look for sugar’s various names. These include sucrose, high fructose corn syrup, and dextrose. Sugar is also found in the things you drink, such as soda and juice.

    French fries, processed and red meats should be avoided as they cause inflammation.

    Also read: Period Pains-Tips To Deal With It

    Foods To Eat:

    A large portion of your food should be High-fibre food. High-fibre food slows digestion and reduces the impact of sugar on the blood. Hence is highly beneficial to women with PCOS

    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:

    • High-fibre vegetables such as beans. Wholegrain. Brown rice, pulses, nuts, dry fruits.
    • Fish and other lean proteins such as tofu
    • Cauliflower and broccoli
    • Greens
    • Lentils
    • Sweet potatoes

    Also read: Menopause:Age, Symptoms & Treatment


    A healthy diet is essential for managing PCOS. Making healthy food choices can help regulate insulin levels, reduce inflammation and promote weight loss, which can all help alleviate PCOS symptoms.

    A diet high in fibre, protein and healthy fats and low in processed foods and refined sugars can also help improve overall health and reduce the risk of other chronic conditions. 

    If you have PCOS, consult a healthcare professional or registered dietitian to develop a personalized diet plan that meets your nutritional needs and supports your health goals.

    By adopting a healthy diet, you can take control of your PCOS and improve your quality of life.

    Eating a balanced and nutritious diet will surely help women suffering from PCOS.

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