Foods to Avoid with PCOS; The Answer May Surprise You
Nutrition plays a big role in supporting your hormonal health if you’ve been diagnosed with PCOS, taking birth control and other medications for PCOS shouldn’t be the only thing you rely on. September is National PCOS month (Polycystic Ovary Syndrome) and this month’s blog post will provide you with some nutrition tips to help support you in managing symptoms and whether or not there are foods to avoid with PCOS, but first let’s talk about what PCOS is exactly.
What is PCOS?
PCOS is one of those silent health issues that not many women talk about. Yes, PCOS only affects women because it is involves the ovaries. PCOS is an endocrine disorder that causes the ovaries to be enlarged, producing high levels of androgens (hormones like testosterone), irregular menstruation and or cysts around the ovaries (1). Women with PCOS also often have insulin resistance (the body does not use insulin well), resulting in too much insulin in the body increasing risk for pre-diabetes and diabetes.
These pesky increased hormones can interfere with metabolism and fertility. Unfortunately the cause of PCOS isn’t well understood, but may involve a combination of genetic and environmental factors and it may be linked to chronic inflammation.
Symptoms of PCOS include
- Infrequent menstrual periods, no menstrual periods and/or irregular bleeding
- Infertility due to lack of ovulation
- Increased hair growth on the face, chest, stomach, back, thumbs or toes
- Acne, oily skin and dandruff
- Weight gain, especially around the mid-section
- Thinning hair on head
- Pelvic pain
PCOS can wreak havoc on your mental health making you feel like you’re not in control of your own body. You may feel at a loss of how to lessen symptoms. You may also hear about certain foods to avoid with PCOS like, cut out carbs! Do keto! Don’t eat sugar! Don’t eat gluten or dairy! But these couldn’t be farther from the truth! The truth is that PCOS is very individualized. There’s no need to avoid a certain food or food group for that matter. It’s not one size fits all and cutting out carbs and being on keto is not the answer.
Everyone has different needs, different lifestyles, different genetic makeups. What works for one woman with PCOS will not work for another. Not to mention when you restrict foods and avoid foods with PCOS, it may increase your risk for binge eating and having an unhealthy relationship with food.
There is help and support for PCOS and you can feel in charge of your body!
Treatment for PCOS
Usually involves a team approach, including a doctor (primary care and/or OBGYN) a registered dietitian and if needed a therapist. The main goal is to help regulate your period as best as possible. Women need to have regular periods! It helps reduce the risk of cancer, infertility, and it plays a role in overall moods. Often times you may need a medication(s) for PCOS but there are also herbal supplements and foods that can improve symptoms and your overall energy, this is where a registered dietitian comes in.
Finally having a therapist to talk to can help you talk through some of the overwhelm, and anxiety and body image struggles some encounter.
Nutrition Tips for PCOS
There are no foods to avoid with PCOS. I will repeat, there are no foods to avoid with PCOS unless you have an underlying food allergy or intolerance. Nutrition is not a one size fits all plan but very individualized. I recommend making an appointment with a body positive Registered Dietitian (aka me 🙂 to help support you and find what works best for you. Some of these tips though can help you get started. It’s not about restriction but including.
Eat regular balanced meals throughout the day
Having regular meals throughout the day helps with managing blood sugars, cravings and low energy. That means eating every 3-4 hours and not going longer than 5 hours without eating. Include vegetables at meal time combined with protein and a fiber rich carbohydrate (i.e. whole grains or starchy vegetables like a sweet potato or beans) For snacks, include a source of fiber and a source of protein (ex. apple & nuts, yogurt & berries, carrots & hummus).
Increase Omega-3’S
Omega-3’s are a type of healthy fat that decrease inflammation in the body. Try to include fatty fish (ex. salmon, trout, mackerel, sardines, herring, canned light tuna) twice a week. If you don’t eat fish, include foods like omega-3 eggs, ground flaxseed, chia seeds and walnuts daily.
Include anti-inflammatory foods
Include anti-inflammatory foods to your daily routine, like fatty fish (i.e salmon, tuna), olive oil, lentils, nuts, seeds, firm tofu, beans, green tea, vegetables, berries, avocados and whole grains.
Practice Mindful Eating
Mindful eating can be effective in reducing binge eating behaviors, managing cravings and building a healthier relationship with food. Eat slowly, eliminate distractions, pay attention to your hunger and fullness cues and enjoy your foods without guilt or anxiety.
Supplements
There are certain vitamin, mineral and herbal supplements to help support and regulate your hormonal health, such as Vitamin B12, Vitamin D, magnesium, Vitex Fruit and Ashwagandha. Keep in mind, supplements work better when you make changes to support your body and mind. Always consult with your registered dietitian to see if taking a supplement is right for you.
In conclusion, if you feel you may have symptoms of PCOS but have never been diagnosed, consult with your gynecologist. Please remember the the information provided is not intended as medical advice or to diagnose or treat a medical disease. It is strictly for informational purposes. Consult with your medical provider before implementing any dietary changes, the information provided does not replace medical advice provided by your healthcare provider. For more information about PCOS, check out https://www.pcosaa.org/ and to receive newsletter with nutrition and wellness tips, join my newsletter.
References:
Tracy Williams, Rami Mortada, Samuel Porter. (2016, July 15). Diagnosis and treatment of polycystic ovary syndrome. AAFP American Academy of Family Physicians. https://www.aafp.org/afp/2016/0715/p106.html#abstract
www.eatright.org
www.pcosaa.org
