YOUR DIET & PCOS

How women with PCOS can benefit from key dietary tips

Polycystic Ovarian Syndrome (PCOS) is a hormonal condition in which the level of a woman’s sex hormones, estrogen and progesterone, are out of balance. The literal translation of the word polycystic is ‘many cysts’, and this refers to there being many partially formed follicles on a woman’s ovaries, each containing an egg. These follicles rarely mature or produce eggs that can be fertilised. Common symptoms of PCOS include irregular menstrual cycles, reduced fertility,

acne and excess hair growth. In women of reproductive age, up to 12-18% are affected with PCOS problems. When treating PCOS, common interventions include diet and lifestyle modifications, weight loss and medical treatment. Addressing each presenting symptom is the key to managing PCOS long-term, helping to avoid any associated health problems in the long term. Your GP or specialist can determine the treatment that’s right for you, as one approach may be more suited than another, depending on the severity of symptoms.

The research tells us that women with PCOS largely benefit from a diet rich in nutrients that fight inflammation, alongside plenty of slow-release carbohydrates and fibre.

1. Follow a low GI diet.

PCOS is strongly associated with insulin resistance, which can affect other hormone levels, negatively impacting energy, mood and appetite. High levels of circulating insulin over time increase the risk of developing type 2 diabetes. Low-glycaemic index diets help optimise insulin levels, resulting in less unwanted hair growth, weight gain and acne. It’s for this reason they’re a popular choice with women who have PCOS. Low GI foods provide a feeling of fullness by releasing their energy gradually over time, whereas high GI foods break down quickly. Make the choice to eat low GI by swapping foods such as white bread for wholegrain bread, white potato for sweet potato, and sugary breakfast cereals for rolled oats. Focus on options that have a lower GI, including legumes like chickpeas and lentils, barley, basmati rice, and pasta.

In this video I chat with PCOS Dietitian Nicole Barber about the benefits of a low GI diet for women with PCOS.

2. Make fibre your friend.

Fibre keeps our digestive system healthy. It is especially beneficial to women with PCOS as it slows down the digestion of food, which leads to improved insulin levels. Aim to get the recommended 25g of fibre per day from vegetables, fruit, wholegrains, nuts and legumes.

3. Focus on ‘good’ fats.

PCOS is linked to high levels of ‘bad’ LDL cholesterol and an increased risk of cardiovascular disease. Omega-3 fats naturally lower levels of inflammation and increase levels of ‘good’ HDL cholesterol in the body. Regular consumption of these protective fats is ideal. Foods high in omega-3 fatty acids include fish, nuts and seeds. Aim for 2-3 servings of fresh or tinned fish such as salmon or mackerel per week and a handful (30g) of nuts or seeds per day. Decrease the intake of trans-fats and saturated fats such as palmitic acid, as they both heighten the inflammatory response in the body. These are often found in fried food, pastries, cakes, biscuits, chips and fatty red meat.

4. Eat a rainbow.

Antioxidants are the body’s natural defence system against cellular damage caused by oxidative stress. They occur naturally in foods and are especially high in fruit and vegetables. Two of the most popular antioxidants, vitamins C and E, are particularly beneficial for women with PCOS. Foods high in vitamin C include strawberries, oranges, kiwifruit, spinach and broccoli. Vitamin E can be found in avocados, nuts, seeds and wholegrains. Phytochemical compounds give fruit and vegetables their unique colourings and are an extremely nutritious form of antioxidants. To make the most of this, opt for a variety of colours when choosing fruit and veggetables and try to meet the recommended five servings of vegetables a day with two servings of fruit. Familiarise yourself with serving sizes here.

In summary, diet is an important component of long-term PCOS management. For more PCOS dietary tips see Nourish with Melanie.