PCOS Dietary Guidelines

Introduction

Polycystic Ovarian Syndrome (PCOS) is a genetic, hormonal, metabolic and reproductive disorder. It is characterised by infrequent or absent menstrual cycles, increased male sex hormones and insulin resistance.

Healthy eating habits and regular physical activity play a vital role in managing PCOS. Dietary goals should focus on improving insulin sensitivity and maintaining a healthy weight.

Dietary Principles for PCOS

A PCOS-friendly diet should include whole grains, legumes, fruits, vegetables, lean proteins and fat-free dairy products. Intake of saturated fats and trans fats should be limited, as they reduce insulin sensitivity and increase the risk of type II diabetes.

Cereals

Choose whole grain cereals such as brown rice, oats, millets and wheat products. Avoid refined and processed cereals like maida products, pasta, white bread and noodles made from all-purpose flour.

Pulses

Pulses are low glycaemic index foods and rich in fibre. Include chickpeas, cow peas, kidney beans, lentils, green gram and soya beans. Soya beans contain isoflavones which have proven benefits in hormone-related conditions.

Dairy Products

Opt for skimmed milk and low-fat milk products. Full cream milk and processed cheese should be restricted.

Fruits and Vegetables

Include generous amounts of low-calorie fruits and vegetables. Their high fibre content helps in weight management and promotes satiety. Consume two servings of fruits per day and include a bowl of vegetable salad as a snack or before meals. Fruit choices should be customised based on nutritionist advice.

Poultry and Non-Vegetarian Foods

Choose lean protein sources such as chicken and fish. Avoid red meat and processed meat products.

Fats and Oils

Avoid saturated and trans fats commonly found in processed foods. Include more monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA), which help regulate hormonal and lipid profiles. Good sources include sunflower oil, sesame oil, flaxseed oil, canola oil and rice bran oil.

Sugars

Carbohydrate intake influences insulin secretion, which in turn affects fat and cholesterol formation. Therefore:

• Limit sugar intake to 2 teaspoons per day, including jaggery and honey
• Avoid bakery items such as cakes, cookies, pastries, biscuits and sweets
• Avoid sugary beverages including soft drinks, packaged fruit juices, nectars, flavoured milk, milkshakes and smoothies
• Read food labels carefully on packaged products

Fluids

Adequate hydration is essential. A minimum fluid intake of 2.5–3 litres per day is recommended.

Physical Activity

Lifestyle modification, including exercise, is the first-line therapy for most women with PCOS. Regular physical activity improves body mass index, waist circumference and metabolic parameters, thereby reducing the risk of metabolic syndrome.

Combining exercise with dietary calorie restriction leads to faster and sustained weight loss.

Exercise Recommendations

• Aerobic exercise for 60 minutes (walking, running, treadmill or cycling)
• Resistance training for 45 minutes
• Examples include squats and strength-based exercises