Managing PCOS with a Healthy Diet: 5 Essential Nutrition Tips
By: Bonnie Burgess
PCOS, or polycystic ovarian syndrome, is one of the leading causes of hormonal issues, amenorrhea and infertility. The good news is that with the right diet and lifestyle, you can effectively manage PCOS and improve your overall well-being.
Here are my top 5 nutrition tips for managing PCOS with a healthy diet:
1. Have protein at every meal and snack.
Ensure that your meals and snacks contain a source of protein. If you follow a vegetarian diet, include at least two different sources of plant-based protein. Protein helps stabilize blood sugar levels, promotes satiety, and supports healthy hormone production.
2. Eat plenty of fiber.
Fiber plays a crucial role in controlling blood sugar levels, improving digestion, and reducing constipation. Increase your fiber intake by including plenty of plant-based foods in your diet. Aim for a minimum of four servings of vegetables per day to meet your fiber requirements.
3. Crowd out the carbs.
Carbs can be on your plate, but they’re not the main event! Instead, your plate should be mostly vegetables, protein, and some good quality fat. By removing excessive carbohydrates, you can promote balanced blood sugar levels and overall well-being.
4. Eat every 3-5 hours.
Maintain a regular eating schedule by spacing your meals and snacks every 3-5 hours. There’s a happy-medium in spacing your meals and snacks. This approach ensures that you have a healthy appetite for your next meal without let yourself get to the level of hangry starving.
5. Reduce sneaky sugar.
This is the sugar that “sneaks” into your diet without you adding or even noticing sweetness. Sneaky sugar is often found in processed foods, soups, nut butters, sauces, dressings, condiments and beverages. Keep an eye out and make swaps for products without the unnecessary sugar.
To help implement these tips, here are some meal recipes that are also simple and tasty. With a few hacks that maintain deliciousness, they’re super PCOS-friendly. Enjoy!
Fish Taco Salad
Instead of serving grilled flaky white fish, like halibut or cod, inside tortillas, serve on a bed of taco fillings. Try fiber-packed cabbage slaw, black beans, onions, cilantro and jalapeno. Then, top everything with a simple avocado sauce by thinning out creamy avocado with fresh lime juice and a pinch of salt.
Shakshuka
This dish is typically served with bread or pita to help transport all the delicious flavors. To crowd out the carbs, I recommend serving with long and wide slices of roasted eggplant and zucchini. They’ve got enough surface area and structure to dip into your shakshuka. An alternative is serving your shakshuka over a whole grain, like quinoa or farro.
Gazpacho and Frittata
Gazpacho packs a ton of veggies in a refreshing cool soup. Traditional recipes call for blending in crusty bread for extra creaminess; however, adding up to 25% more extra virgin olive oil mimics the same effect. A simple frittata using any veggies in your fridge, makes a tasty protein accompaniment.
Grilled chicken and veggies
Make your own marinade! Combine freshly squeezed lime juice and their zest, cilantro, salt, pepper and a dash of avocado oil, and marinate the chicken for at least 30 minutes and up to a few hours. Sky’s the limit for grilled vegetable pairings. My favorites are grilled red peppers and sweet potato wedges. If you like things hot, look for a hot sauce without sneaky sugar!
By implementing these five nutrition tips and incorporating PCOS-friendly recipes into your diet, you can take control of your PCOS symptoms and improve your overall health and well-being.
Remember, small changes can make a big difference in managing PCOS.
For more information on managing PCOS, visit Bonnie at Burgess Wellness: https://www.burgesswellness.com/holistic-nutrition-pcos
Bonnie Burgess is a women’s health nutritionist and the founder of Burgess Wellness, where she supports fertility including assisted reproductive technology (ART) to pregnancy, postpartum, and perimenopause. With an evidence-informed and “food first” approach, Bonnie offers one-on-one personalized counseling through a 100% virtual consultancy. She is passionate about guiding clients to their wellness goals with sustainable behavior modifications spanning diet, lifestyle and supplementation for long-term impact.
About The Oldershaw Clinic:
We are an integrative health clinic specializing in fertility, pregnancy, and women’s health. If you live in the San Francisco Bay Area, we would love to work with you. We can answer your questions and help you get scheduled for your first appointment.
