{"id":59419,"date":"2021-07-09T10:00:29","date_gmt":"2021-07-09T04:30:29","guid":{"rendered":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/?p=59419"},"modified":"2026-03-11T15:12:51","modified_gmt":"2026-03-11T09:42:51","slug":"what-to-eat-and-avoid-in-pcos","status":"publish","type":"post","link":"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2021\/07\/09\/what-to-eat-and-avoid-in-pcos\/","title":{"rendered":"Which Foods To Eat And Avoid With PCOS?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">A healthy lifestyle involves many choices. Exercise and eating right are always top-most on that list. As every health condition has a few dos and don\u2019ts, choosing the right diet plan depending on your health issues is critical. If you are struggling with PCOS, small but essential changes in your eating habits can help alleviate your symptoms, increase your energy levels, and help you manage weight.<\/span><\/p>\n<h2><strong id=\"Understanding-what-is-PCOS?\">Understanding what PCOS is<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Polycystic Ovary Syndrome (PCOS) is a hormonal disorder common among women of reproductive age. Women who are diagnosed with PCOS have either infrequent or prolonged menstrual periods. It involves an unstable metabolic system and hormonal imbalance. Understand that unchecked PCOS can be a gateway to serious health conditions like diabetes, depression and heart disease.\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">People with PCOS generally have multiple cysts in their ovaries due to an excess of the hormones known as androgens. Some of the symptoms that you might experience if you have PCOS are acne, excessive hair fall, and obesity. Cutting off some foods to avoid with PCOS can help immensely. Here are some of the diseases that you are likely to get when you have PCOS:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart complications<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diabetes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High Blood Pressure\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased risk of endometrial cancer\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased androgen hormone\u00a0<\/span><\/li>\n<\/ul>\n<h2><strong id=\"Which-types-of-foods-to-eat-with-PCOS?\">Types of foods to eat with PCOS<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some foods that you must consume if you have PCOS.<\/span><\/p>\n<ul>\n<li>\n<h3><strong>Eat more vegetables and fruits\u00a0<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69367 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/07\/Foods-to-eat-during-PCOS-1.jpg\" alt=\"Foods-to-eat-during-PCOS_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><span style=\"font-weight: 400;\">Vegetables and fruits are packed with more nutrients per calorie than any other food. Most fruits and veggies are rich in iron, calcium, potassium, and magnesium. They are also a rich storehouse of vitamins K, C, E and many B-complex groups. All these are known to help reduce PCOS symptoms.<\/span><\/p>\n<ul>\n<li>\n<h3>Lean protein foods<\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Including lean protein sources in your diet is beneficial for managing PCOS. Foods like skinless poultry, fish, tofu, and legumes are excellent choices. Lean <a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/03\/04\/how-can-these-5-protein-rich-foods-benefit-your-body\/\"><strong>protein rich food<\/strong><\/a> sources are one of the very nutritious dietary options. Protein helps stabilize blood sugar levels, keeping you full and satisfied for longer periods, thus reducing cravings for unhealthy snacks. Moreover, lean proteins contribute to maintaining muscle mass, which is essential for improving metabolism and body composition.<\/span><\/p>\n<ul>\n<li>\n<h3>Anti-inflammatory foods<\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Food sources with anti-inflammatory foods can be very helpful in managing the symptoms of PCOS. Consuming these foods regularly may assist in reducing the severity of PCOS symptoms and promoting better overall health. Moreover, turmeric, ginger, and garlic are excellent spice additions to your meals, as they have natural anti-inflammatory effects.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are other examples of anti-inflammatory foods:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish high in omega-3 fatty acids<\/span><\/li>\n<li>\n<h3>Low GI (glycemic index) diet<\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your body takes more time to digest low-GI foods. In other terms, low GI foods don\u2019t cause spikes in your insulin levels like sugary or highly processed carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of low-GI foods are\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starch filled veggies<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also incorporate the DASH diet to reduce the risk of heart disease.<\/span><\/p>\n<h2><strong id=\"Which-food-types-to-avoid-with-PCOS?\">Food types to avoid with PCOS<\/strong><\/h2>\n<p>Here are some of the foods to avoid with PCOS. Avoiding these food types can help you in managing your health conditions:<\/p>\n<ul>\n<li>\n<h3><b>Ditch processed and refined food\u00a0<\/b><\/h3>\n<\/li>\n<\/ul>\n<p>In PCOS, the crux of eating healthy is to consume food that is low in calories and preservative-free. Consuming food in its most natural state keeps us healthy. In order to keep them in check, cutting down on processed and refined food helps immensely. Processed meals are one of the foods to avoid with PCOS. Opt for whole gluten-free grains like oats, brown rice, and millet instead of white flour, pasta and bread.<\/p>\n<ul>\n<li>\n<h3><b>Avoid sugar\u00a0<\/b><\/h3>\n<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-69370 lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/07\/What-to-eat-during-PCOS-1.jpg\" alt=\"Sugar_activ living community\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/>Women with PCOS have high insulin levels, and eating too much sugar will only add to their existing problem. Also, it makes <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/07\/10\/health-benefits-of-oats\/\">weight management<\/a><\/strong> more difficult. Eating food that has less sugar and simple carbohydrates can help you manage weight and reduce the risk of diabetes. Avoid sweetened juices, cakes, cookies, sodas and those delectable desserts in your refrigerator. Added sugar in drinks is one of the foods to avoid with PCOS Opt for food that has natural sugars like fruits, jaggery, honey, and dates instead of artificial sugar.<\/p>\n<ul>\n<li>\n<h3><b>Avoid drinking liquor\u00a0<\/b><img decoding=\"async\" class=\"wp-image-64107 size-full aligncenter lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/What-to-avoid-during-PCOS.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/h3>\n<\/li>\n<\/ul>\n<h3><span style=\"font-size: 16px; font-weight: 400;\">Alcohol consumption increases the risk of developing PCOS and adds to the hormonal imbalance by increasing estrogen levels. Alcohol gets converted to sugar immediately in our body, thereby raising the <\/span><strong style=\"font-size: 16px;\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/03\/08\/is-coconut-water-good-for-high-blood-pressure\/\">high blood sugar levels<\/a><\/strong><span style=\"font-size: 16px; font-weight: 400;\"> even further. So, alcohol is definitely a no-no as far as PCOS is concerned.<\/span><\/h3>\n<ul>\n<li>\n<h3><b>Reduce sodium intake\u00a0<\/b><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One teaspoon of salt contains more than a day\u2019s requirement of sodium, and high sodium leads to excessive water retention in our bodies. Women suffering from PCOS have a lot of water retention anyway. So excessive salt adds to their problem. Stay clear of salty snacks throughout the day. Consume nuts and fruits instead. Not only does it give you important nutrients, but it also helps you keep your sodium levels under control.<\/span><\/p>\n<h2><strong id=\"Lifestyle-changes-in-PCOS\">Lifestyle changes in PCOS<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the lifestyle changes that you can consider if you have PCOS:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider including physical exercises and movements. 150 minutes of exercise in a week is considered ideal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit intake of refined carbs, which can help in reducing resistance to insulin.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for a <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/09\/13\/what-are-the-9-tips-that-can-help-improve-your-sleep-schedule\/\"><b>consistent sleep cycle <\/b><\/a>to maintain the circadian cycle and balance and reduce stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider incorporating meditation techniques, <strong><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/05\/12\/which-yoga-postures-and-mudras-can-help-you-cool-down-during-summers\/\">yoga postures<\/a><\/strong>, and deep breathing exercises to reduce stress levels. Excessive stress can disrupt hormone regulation and worsen the symptoms of PCOS.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Educate yourself about PCOS to understand the condition better, enabling you to make informed decisions about your lifestyle and health.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Living with PCOS can be a struggle. Therefore, consider resting on a PCOS-friendly diet and making certain lifestyle changes. Remember that the PCOS diet contains certain food that you must regulate. Nevertheless, they come with health benefits. Consider substituting and balancing your diet.\u00a0<\/span><\/p>\n<div class=\"key-takeaway__content-wrap\">\n<h3><\/h3>\n<h3 class=\"key-takeaway__sub-heading\">Key Takeaways<\/h3>\n<div class=\"key-takeaway__content\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Women diagnosed with PCOS often experience infrequent or prolonged menstrual periods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have PCOS, you may be at increased risk for heart complications, high blood pressure, and diabetes. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To manage these risks, consider i<\/span>ncorporating lean proteins, anti-inflammatory foods, and low-glycemic-index (GI) foods into your diet.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/diet-and-nutrition\/\"> <b>nutrition<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/health-and-fitness\/\"> <b>fitness<\/b><\/a><b>,<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/mindfulness\/\"> <b>mindfulness<\/b><\/a><b>, and<\/b><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/category\/lifestyle-conditions\/\"> <b>lifestyle conditions<\/b><\/a><span style=\"font-weight: 400;\"> like Asthma, Blood Pressure, Cholesterol, and Diabetes.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>You may also be interested in the following blogs:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a 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|<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2022\/12\/19\/15-health-benefits-of-eating-muskmelon\/\"><span style=\"font-weight: 400;\"> muskmelon benefits<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2023\/02\/09\/is-banana-good-for-diabetes\/\"> <span style=\"font-weight: 400;\">how many bananas can a diabetic eat a day<\/span><\/a><span style=\"font-weight: 400;\"> |<\/span><a href=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/2019\/06\/21\/12-steps-of-surya-namaskar-and-benefits\/\"> <span style=\"font-weight: 400;\">surya namaskar: 12 steps with explanation<\/span><\/a><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-63181 size-full lazyload\" data-src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2022\/11\/ABHI-GDN-Banner-Approved-04.jpg\" alt=\"\" width=\"800\" height=\"145\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/145;\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A healthy lifestyle involves many choices. Exercise and eating right are always top-most on that&#8230;<\/p>\n","protected":false},"author":2963,"featured_media":69369,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4256,8,833,3446],"tags":[288,3473,3875,3474,2675,3475,2674,826,192],"class_list":["post-59419","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-facts","category-lifestyle-conditions","category-diet-and-nutrition","category-womens-wellness","tag-diabetes","tag-foods-to-avoid-in-pcos","tag-foods-to-avoid-with-pcos","tag-fruits-to-avoid-in-pcos","tag-high-blood-sugar","tag-is-jaggery-good-for-pcos","tag-pcos","tag-vitamins","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Foods To Avoid With PCOS? | Activ Living Community<\/title>\n<meta name=\"description\" content=\"Eating right is crucial in PCOS, small but important dietary changes can help alleviate symptoms. 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