Polycystic Ovary Syndrome (PCOS) is a disease in which diet is very important - it aims to improve carbohydrate and insulin metabolism, lower testosterone levels, reduce inflammation, and eventually restore regular menstruation and ovulation. Read what you can eat and what to avoid with polycystic ovary syndrome.

The diet for polycystic ovary syndromeis a fundamental part of the treatment of this type of hormonal imbalance. PCOS is most often manifested by irregular periods, acne and hirsutism.

This very complex nonspecific disease, the causes of which are not clearly identified, occurs in 5-20% of women of reproductive age. According to estimates, it is the most common endocrine disease among women, and many of them are looking for information not only about proper treatment, but also the accompanying proper diet.

Diet rules for polycystic ovary syndrome

Dietary recommendations in PCOS, as in the case of many other diseases, should be determined individually. Not every woman will have the same dietary regimen.

For some, the diet for polycystic ovary syndrome must be more restrictive, for others minor modifications are enough, but the right diet should always be a fundamental element of treatment. Nutritional changes should begin with identifying your previous mistakes and being ready to modify your lifestyle. Without it, there will always be reasons not to follow the right diet.

Currently, there is no clear scientific position or recommendation of a specific diet in polycystic ovary syndrome. The recommendations presented are the result of observing the effects in working with women with PCOS. The most important lifestyle changes recommended include:

  • loss of at least 5-10% of your body weight (if you are overweight or obese), which restores ovulation and increases the chance of pregnancy by 40-60%;
  • applying a reduction diet based on rational principles;
  • reduction of carbohydrate intake;
  • low glycemic load diet;
  • increasedietary fiber consumption;
  • balancing fat sources;
  • eating 3-5 meals a day at regular intervals;
  • complete elimination of snacking between meals,
  • the right amount of sleep;
  • at least 150 minutes a week of regular physical activity to sensitize cells to insulin.

The main goals of the diet in polycystic ovary syndrome are to sensitize cells to insulin, reduce testosterone levels and, in the case of overweight women, reduce body fat, which promotes estrogen secretion and increases inflammation.

Recommended products for PCOS

The following products are recommended in the diet with polycystic ovary syndrome:

  • vegetables - especially leafy green vegetables;
  • fruit - with insulin resistance, preferably those with a low sugar content: raspberries, blackberries, blueberries, blueberries, strawberries;
  • gluten-free grains - buckwheat, millet, amaranth, quinoa, rice;
  • sourdough rye bread;
  • he althy fats - olive oil, linseed oil, coconut oil, avocado, linseed, chia;
  • meat (not necessarily the white and the leanest) and fish and seafood from a certain, least industrial source;
  • eggs - preferably "from the farmer";
  • nuts and seeds limited;
  • coconut milk, oat milk, rice milk, almond milk - without any chemical additives or sugar.

Products to avoid with PCOS

Diet for polycystic ovary syndrome requires:

  • reduction or elimination of gluten;
  • elimination of highly processed carbohydrates and sugar;
  • reduction or elimination of dairy products, because it increases testosterone, is pro-inflammatory and insulinogenic;
  • restriction or elimination of conventional meat;
  • elimination of processed foods - ready meals, fast food, shop sweets, confectionery, low-quality meat products, etc.;
  • avoiding pulses, especially soybeans;
  • eliminate trans fats;
  • reduce omega-6 fats, which are pro-inflammatory in excess - sunflower oil, soybean oil, sesame oil, peanut oil, pumpkin seeds, sunflower seeds, nuts;
  • avoiding any chemical food additives;
  • avoiding meals with a high glycemic load;
  • avoid starvation and very restrictive diets.
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Carbohydrates in the diet with PCOS

The amount of carbohydrate in the diet depends on the presence of insulin resistance, its severity and the presence of excess weight. The recommended average amount of carbohydrates is 100-120 g per day.

In women with insulin resistance, starch products should appear in a maximum of two meals, preferably not in breakfast. Obese women can eat less than 100 g of carbohydrate a day, but it must be balanced with he althy fat. They should also avoid fructose (also that from fruit) due to the potential leptin resistance.

Slim women, moreover, without insulin resistance, can eat more than 120 g of carbohydrates a day. Very low-carbohydrate diets are not recommended - less than 50 g of carbohydrates per day. In their case, the adrenal glands actively participate in the regulation of blood glucose levels. As a consequence, cortisol secreted by the adrenal glands stimulates insulin and testosterone, and in addition, other androgens are formed in these glands.

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Supplementation in PCOS

Treatment of PCOS is most often based on the introduction of hormonal contraception and anti-androgenic drugs, the aim of which is to reduce symptoms (regularization of menstruation, reduction of acne and body hair). Increasingly, metformin is used to sensitize cells to insulin. However, these methods do not address the causes, but only the symptoms. The introduction of natural therapy elements to the treatment is aimed at improving the carbohydrate and insulin metabolism, improving estrogen metabolism, increasing the level of progesterone, lowering testosterone levels, normalizing the work of the thyroid and adrenal glands, reducing inflammation, restoring regular menstruation and ovulation.

These effects can be achieved by introducing an appropriate diet and supplementation. Supplements recommended in polycystic ovary syndrome are:

  • B vitamins - participate in metabolic processes, detox the body and the nervous system;
  • zinc - regulates the secretion of hormones, deficiencies are often found in women with irregular periods;
  • omega-3 fatty acids - anti-inflammatory;
  • chromium, magnesium and manganese - in the case of deficiencies, they improve the glucose-insulin metabolism;
  • D-chiro-inositol - increases the sensitivity of cells to insulin, lowers testosterone levels, correctsovulation;
  • GLA - anti-inflammatory omega-6 fatty acid present in evening primrose oil, recommended in the first phase of the menstrual cycle;
  • chasteberry - regulates the proportions of LH and FSH;
  • licorice and peony - lower LH and testosterone;
  • mint - has an anti-androgenic effect.

Diet and supplementation methods versus PCOS types

While the above procedure applies to every woman with PCOS, it is worth remembering that there are as many as four types of this disorder. For some women, different types may more or less overlap, e.g. insulin resistance is associated with inflammation.

However, trying to identify the causes of the syndrome definitely facilitates the treatment, so below we also present the treatment and supplementation procedures for PCOS, taking into account the cause of polycystic ovary syndrome.

1. PCOS with insulin resistance

PCOS with insulin resistance is the most common form of the disease. High insulin and leptin levels hinder ovulation and stimulate the ovaries to produce testosterone. Women with this form of PCOS have high fasting glucose and insulin levels or an abnormal glucose and insulin curve. You have pre-diabetes or type 2 diabetes. Luteinising hormone (LH) levels may be elevated. Most often, these women are overweight, but it may happen that the weight is correct and there is also insulin resistance.

What diet and supplements?The basic method of treatment is to give up processed sugar in all its forms, as well as larger portions of fruit, and to follow a diet dedicated to people with insulin resistance. Supplements recommended in insulin resistance are magnesium, lipoic acid, inositol and berberine.

Improvement is slow and gradual over 6-9 months.

2. PCOS caused by hormonal contraception

Taking birth control pills may cause PCOS. It is the second most common form of the disease. When you take hormonal contraception, ovulation is inhibited. Most women resume shortly after they stop taking their pills, but there are some who do not ovulate for months or even years. The form of PCOS associated with taking hormonal contraception may affect women who had regular periods prior to the start of the contraceptive, but could have had acne. Blood tests show elevated levels of LH or LH within the norm and prolactin in the upper limit of normal.

What diet and supplements? ForLH reduction works by licorice root and peony. For high prolactin - chaste, however, it can only be used when LH is normal. These herbs have a strong influence on the pituitary-ovaries axis. They should not be taken by teens and women immediately after stopping the contraceptive pill. Improvement should occur after 3-4 months. Herbs should not be used for more than 10 months and it is best to use them after consulting a doctor.

3. Inflammation-induced PCOS

Chronic inflammation can be the result of stress, exposure to environmental toxins, intestinal permeability, and the consumption of inflammatory foods. Inflammation is a problem in PCOS because it can inhibit ovulation, interfere with hormone receptors, and stimulate the adrenal glands to produce androgens. Inflammatory PCOS can occur when a woman has frequent infections, headaches, aches and pains in her joints, and her skin deteriorates. Blood analysis shows inflammatory markers: abnormal blood count, elevated CRP, vitamin D deficiency, anti-thyroid antibodies, elevated DHEA or androstenedione, positive test for intestinal permeability (zonulin).

What diet and supplements? Treatment methods include reducing stress, reducing exposure to environmental toxins such as pesticides and BPA, and eliminating food pro-inflammatory (most often gluten grains, dairy products, omega-6 fatty acids, individual food intolerances). It is recommended to supplement with magnesium, zinc, berberine and treatment with probiotics. Improvement is slow and it takes 6-9 months to heal.

4. PCOS caused by other causes

If a woman's PCOS is not related to any of the above conditions, it may be caused by another factor. This is usually one factor that blocks ovulation, and once it is detected, treatment is relatively simple and quick. Improvement usually occurs after 3-4 months.

Other causes that can trigger PCOS include:

  • too much soy in the diet - soy in large amounts affects the hormonal balance and may block ovulation in some women;
  • thyroid disease - the ovaries need the T3 hormone to function;
  • zinc deficiency;
  • iodine deficiency;
  • artificial sweeteners;
  • too few starchy foods in the diet;
  • excess exercise;
  • chronic reduction diets.

What diet and supplements? It may be helpful to introduce appropriate changes in terms of diet: supplementing zinc and iodine deficiencies, giving up artificial sweeteners and reduction diets,introducing more starchy products to the menu.

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Diets