Best PCOS Diet Plan

Best PCOS Diet Plan: What to Eat and Avoid – Hera Clinic, Punawale

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide. It disrupts metabolism, causes insulin resistance, and leads to symptoms like irregular periods, weight gain, and fertility issues. While medical treatments are available, diet and lifestyle changes play a crucial role in managing PCOS symptoms naturally. If you’re looking for the best diet for PCOS, this guide will help you understand which foods to eat and which to avoid to balance hormones and improve overall health.

How Diet Affects PCOS & Hormonal Balance

PCOS is closely linked to insulin resistance, where the body’s cells become less responsive to insulin, leading to increased blood sugar levels. This triggers the body to produce more insulin, which in turn stimulates androgen (male hormone) production, causing common PCOS symptoms like acne, excessive hair growth, and irregular ovulation.

A PCOS-friendly diet focuses on balancing insulin levels, reducing inflammation, and providing essential nutrients that regulate hormones.

Best Foods to Eat for PCOS (Indian Food-based)

Low Glycemic Index (GI) Foods
  • Whole grains: Brown rice, whole wheat roti, millet (bajra, jowar), and quinoa.
  • Legumes: Moong dal, masoor dal, chickpeas, kidney beans (rajma), and black beans.
  • Non-starchy vegetables: Bottle gourd (lauki), zucchini, cauliflower, spinach, and bitter gourd (karela).
  • Fruits: Apples, papaya, guava, oranges, and berries.
High-Fiber Foods
  • Leafy greens: Methi (fenugreek), spinach, mustard greens, and collard greens.
  • Cruciferous vegetables: Cabbage, cauliflower, broccoli, and Brussels sprouts.
  • Seeds: Flaxseeds, chia seeds, pumpkin seeds, and sesame seeds.
  • Nuts: Almonds, walnuts, cashews, and pistachios.
Lean Proteins
  • Poultry: Chicken, turkey, and fish (salmon, rohu).
  • Eggs: Organic, free-range eggs.
  • Plant-based proteins: Tofu, tempeh, dals (lentils), and sprouted beans like moong or chickpeas.
Healthy Fats
  • Avocados: Use in salads or as a topping.
  • Nuts and seeds: Almonds, walnuts, flaxseeds, and pumpkin seeds.
  • Healthy oils: Ghee (clarified butter), extra virgin olive oil, and mustard oil.
  • Fatty fish: Fish like mackerel, sardines, and rohu, which are rich in omega-3.
Anti-Inflammatory Foods
  • Turmeric and ginger: Add to curries, teas, or smoothies.
  • Green tea: Known for its anti-inflammatory properties.
  • Berries: Strawberries, blueberries, and blackberries.
  • Dark chocolate: At least 70% cocoa content for antioxidants.

Foods to Avoid for PCOS (Indian Food-based)

Refined Carbohydrates & Sugary Foods
  • White bread: Replace with whole wheat or millet-based rotis.
  • Sweets and baked goods: Gulab jamun, jalebi, cakes, pastries.
  • Sugary cereals: Choose oats or homemade muesli.
  • Soft drinks: Avoid sodas and sugary juices. Drink lemon water or coconut water instead.
Processed & Junk Foods
  • Fast food: Avoid burgers, fries, and pizza.
  • Packaged snacks: Chips, namkeens, biscuits.
  • Processed meats: Hot dogs, sausages, deli meats.
Dairy & High-Lactose Products
  • Whole milk: Opt for low-fat or plant-based milk.
  • Flavored yogurts: Choose plain curd or yogurt.
  • Cheese: Avoid processed cheese and high-lactose products.
Trans Fats & Unhealthy Oils
  • Margarine and hydrogenated oils: Use olive or mustard oil instead.
  • Fried foods: Limit deep-fried snacks like pakoras and samosas.
  • Packaged baked goods: Avoid snacks containing trans fats.
Excessive Caffeine & Alcohol
  • Limit coffee to 1 cup/day. Try herbal teas instead.
  • Avoid energy drinks and caffeinated sodas.
  • Minimize alcohol for hormonal balance.

Sample PCOS Meal Plan (Indian Food-based)

Breakfast:
  • Moong dal chilla with spinach and avocado.
  • Whole grain toast with almond or peanut butter.
  • Green tea or herbal tea (ginger or peppermint).
Lunch:
  • Grilled tandoori chicken with brown rice.
  • Mixed vegetable salad with olive oil dressing.
Snack:
  • Handful of almonds and walnuts.
  • Chia seed pudding with coconut milk and berries.
Dinner:
  • Grilled fish with roasted sweet potatoes.
  • Stir-fried vegetables with paneer.
Dessert (Optional):
  • A small piece of dark chocolate (70%+ cocoa).

Lifestyle Tips for Better PCOS Management

  • Regular Exercise: Strength training, cardio, yoga, and Pilates.
  • Stress Management: Meditation, deep breathing, and enough sleep (7–9 hours).
  • Stay Hydrated: Drink water and herbal teas like spearmint and chamomile.
  • Maintain a Healthy Weight: Even 5–10% weight loss can help improve symptoms.

Expert Care at Hera Clinic, Punawale

If you’re struggling with PCOS, seeking professional medical guidance is essential. Hera Clinic, led by Dr. Sairandhri Kate, provides personalized PCOS care including:

  • Hormonal evaluations
  • Fertility assessments
  • Weight management strategies
  • Diet & lifestyle counseling
  • Mental health support

Begin your PCOS wellness journey with the right food, lifestyle, and medical support – only at Hera Clinic, Punawale.