Polycystic Ovary Syndrome (PCOS) is one of hormonal disorder affecting women of reproductive age. It included symptoms of irregular periods which is one of the the most common, weight gain, acne, excess hair growth. Factors such as hormonal imbalances, insulin resistance, and genetics are the reason behind the PCOS and it can vary and diagnosis is based on medical history, physical exams, and hormone tests.

Living with Polycystic Ovary Syndrome (PCOS) can be a challenging and unpredictable life experience. Its more like changing moods. One day, you may feel intense cravings, and the next, you may experience bloating and fatigue. Apart from the above individual lifestyle & eating habits plays a major role in PCOS.

Here are the suggestive tips showing how food can be a powerful ally in restoring balance and alleviating symptoms.

Avoid sugar intake
The first step in managing PCOS through diet is to ditch the sugar. Sugar and PCOS are toxic to each other – better off apart. High sugar intake can spike insulin levels, which can worsen insulin resistance, a common issue in PCOS. This can lead to a range of negative effects, including weight gain, skin issues, and hormonal imbalances. It's not necessary to completely eliminate sugar from your diet, but reducing your intake and choosing natural sources like fruits and vegetables can make a big difference.

Choose right carbohydrates for body
Another important consideration is carbohydrates. Not all carbs are villains, but some are definitely troublemakers. Refined carbs like white bread and pastries can cause blood sugar spikes, insulin resistance, and weight gain. Instead, opt for complex carbs like quinoa, millets, legumes, and whole grains. These foods can help stabilize blood sugar and provide essential nutrients.

Must add protein in your diet
Protein is another crucial component of a PCOS-friendly diet. Protein is the support system your hormones need. Lean protein sources like eggs, paneer, tofu, fish, and lentils can help keep you full and stabilize blood sugar. Protein can also help reduce androgen levels, leading to fewer breakouts and less unwanted hair growth.

In addition to protein, healthy fats are essential for hormone production. Omega-3s, found in foods like flaxseeds, walnuts, and ghee, can help reduce inflammation and regulate hormones. However, it's essential to avoid processed junk, as these foods can worsen insulin resistance.

Fiber a major support system
Fiber is another unsung hero in the world of PCOS management. The more fiber, the better. Fiber-rich foods like vegetables, seeds, and lentils can slow sugar absorption and improve gut health. Aim for 25-30 grams of fiber daily to support insulin control.

Finally, it's essential to consider dairy and gluten in your diet. While not everyone needs to quit these foods entirely, some women with PCOS find that they trigger inflammation. If you're sensitive, consider alternating dairy with non-dairy options and choosing gluten-free grains. Monitor your body's response and adjust your diet accordingly.

Final thoughts
Managing PCOS through diet requires a holistic approach that incorporates a variety of nutrient-dense foods. By ditching sugar, choosing complex carbohydrates, incorporating lean protein, healthy fats, and fiber, and being mindful of dairy and gluten, you can alleviate symptoms and improve your overall health. Remember, every body is different, so it's essential to work with a healthcare provider to develop a personalized diet plan that meets your unique needs. With the right dietary approach, you can take control of your PCOS and live a healthier, happier life.

Anushi Jain, Nutritionist & Founder At Nutri Maven