Aster DM Healthcare reveals top foods to combat PCOS symptoms

Google searches related to polycystic ovary syndrome (PCOS) reached an all-time high worldwide in April 2024, indicating growing concern and interest in understanding and managing this condition.

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PCOS is a widespread hormonal condition that mainly affects women between the ages of 12 and 51, leading to symptoms such as weight gain, insulin resistance and hormonal imbalances. Fortunately, dietary adjustments can significantly alleviate these symptoms and improve overall well-being.

With this in mind, Global Healthcare Innovator Aster DM Healthcare has put together a list of the best foods to include in your diet that can help combat the symptoms of PCOS.

Try to include foods that contain the following in your diet:

• Omega-3 fatty acids
• Vitamin D
• Inositol
• Magnesium
• Fiber
• Lean protein

Foods that contain omega-3 fatty acids:

Omega-3 fatty acids are essential for hormone function and reducing inflammation. They are found in oily fish, such as mackerel, salmon and herring. But if you don’t like fish, adding a tablespoon of flaxseed oil to your salads can meet your daily alpha-linolenic acid (ALA) needs.

Vegan Alternatives:

Chia seeds, flaxseed oil, Brussels sprouts, walnuts and algae oil are excellent plant-based sources of omega-3.

Foods that contain vitamin D:

Because up to 85% of women with PCOS exhibit low vitamin D levels, consuming foods that can increase vitamin D levels is crucial for blood sugar regulation. Egg yolks, liver and cheese are excellent sources.

Vegan Alternatives:

Mushrooms, fortified breakfast cereals, nuts, rice milk and fortified orange juice. Additionally, exposing your skin to sunlight for 10-30 minutes every day can provide a significant amount of vitamin D.

Foods containing inositol:

Studies have shown that inositol is as effective as metformin for treating PCOS symptoms, and with fewer side effects.

Fresh fruit (especially citrus fruits), beans, grains and nuts are excellent sources of inositol, with fresh green beans being especially rich in this nutrient.

Foods high in magnesium:​​​​

Magnesium plays a crucial role in blood sugar control and insulin metabolism. When taken along with vitamins K and D, these minerals may be especially beneficial for women with PCOS. Foods like spinach, almonds, black beans and avocado are all high in magnesium.

Vegan Alternatives:

Most nuts, seeds and leafy greens are packed with magnesium, making them ideal for anyone following a plant-based diet.

Foods rich in fiber:

Fiber promotes digestion and helps maintain a healthy weight by promoting fullness and reducing insulin spikes.

Berries, lentils and quinoa are excellent sources of dietary fiber.

Lean protein foods:

Protein is essential for body recovery, muscle maintenance and overall health, especially when managing conditions such as PCOS, where maintaining a healthy weight and stabilizing insulin levels are crucial.

Lean meats: Including chicken breast, turkey and lean beef provide high-quality protein with minimal saturated fat, supporting muscle maintenance and satiety without worsening insulin resistance.

Fish: Options like salmon, cod, and tuna not only provide lean protein, but also contain omega-3 fatty acids, which are beneficial for reducing PCOS-associated inflammation.

Vegan Protein Alternatives:

Legumes, tofu, tempeh and quinoa provide high-quality plant-based protein that supports blood sugar levels and provides essential nutrients for managing PCOS.

To effectively manage PCOS symptoms, many health experts recommend considering different dietary patterns. Options such as the Mediterranean diet, a vegan diet or a low-carb diet are often recommended. These diets are great because they all emphasize the importance of whole foods, healthy fats, and lean proteins, while advising against the consumption of processed foods and sugars. However, it is important that individuals choose a diet that suits their lifestyle and personal preferences, focusing on one approach rather than trying to combine different diets.

Implementing simple but important dietary adjustments can pave the way for marked improvement in managing PCOS symptoms. Choosing the right diet tailored to one’s needs and preferences can make a substantial difference in achieving hormonal balance and improving overall health. Be sure to talk to your doctor or nutritionist before making any drastic changes to your diet.

Spokesperson, Aster DM Healthcare