PCOS and its diet: What foods should you avoid?

Polycystic ovary syndrome (PCOS) is a hormonal disorder that increases the production of male hormones (androgens) in women that generally exist in small amounts. These male hormones are produced by numerous small cysts that are formed in the ovaries during this disorder.

Although the exact cause of this disorder is still unknown, insulin resistance in women, obesity, and heredity may cause this disorder. Research is still ongoing on the origin of this hormonal disorder to ensure the best suitable treatment.

Symptoms of PCOS:

Some of the symptoms of this disorder include an irregular menstrual cycle, weight gain, enlarged ovaries or ovaries having cysts, acne or excessively oily skin, excess hair growth or thinning hair, infertility, etc. It is very important to consult a doctor if you experience these symptoms. PCOS often leads to potential health conditions including depression, anxiety, cardiovascular diseases, sleep apnea, high cholesterol, endometrial disorders, etc.

Treatment options for PCOS

Whenever a treatment plan for PCOS is suggested to a patient, it is based on several factors including the severity of the symptoms, the age of the patient, overall physical condition, or the patient’s medical history. Often, two types of treatments are suggested i.e. a medication-based treatment and a diet-based treatment.

We’ll discuss the diet-based treatment and see what foods should be avoided in our daily diet to control the symptoms of PCOS and have a healthy life ahead!

PCOS Diet: List of Foods to Avoid

When we talk about the causes of PCOS, insulin resistance and obesity come at the top of the list. Insulin resistance means insulin is not used well by the body, causing the levels to increase. Moreover, insulin production is also increased due to obesity, and due to high levels of insulin, the body reacts in the form of producing more androgens, worsening the symptoms of PCOS.

A natural way to control these factors is through diet. Incorporating your diet with certain foods and avoiding some food items, certainly helps with the symptoms of PCOS.

Here are some foods that you should avoid eating in excessive amounts or even altogether to help alleviate the symptoms of this disorder:

1. Foods rich in Sugar

Foods such as pastries, sodas, sauces, sweets, candies, etc., are delicious for sure but they are also jam-packed with sugar. These food components play a key role in rising insulin levels in the body and cause inflammation.

Fructose, a component of sugar, significantly aggravates the symptoms of PCOS by increasing insulin production in the body as well as causing fatty liver disease. Foods that are rich in fructose should be avoided in any case to control the symptoms related to PCOS.

2. Foods rich in refined Carbohydrates

Refined carbohydrates are the second most important food component to be avoided if you have PCOS. They are the major components of starchy foods.

When we consume carbohydrates, they are digested in the form of glucose and sent to the bloodstream to help in the metabolism. But if the food has a high glycemic index (GI) i.e. the rate at which it increases blood glucose levels, it also boosts the production of insulin. Hence, worsening the symptoms of PCOS.

White rice, white flour, white potato, pasta, breakfast cereals, etc. are foods that are rich in carbohydrates and are important to avoid with PCOS.

3. Fried food or Fast food

The next on the list are fried foods, particularly fast foods. Well, who doesn’t love fast food? But they have a similar effect to foods containing refined carbohydrates and sugar.

Fast foods satiate our hunger instantly and boost our energy levels but these boosted energy levels are because of the plentiful amount of carbohydrates, fats, and trans-fats in these foods, which consequently raise insulin levels. Furthermore, they also cause weight gain which also helps aggravate PCOS.

4. Foods that are Processed

Processed foods are also a big no for women suffering from PCOS. The reason is that they contain high amounts of refined carbohydrates, sugar, food additives, unhealthy fats, as well as gluten that considerably raise insulin levels and cause inflammation.

Additive-free sausages are generally fine to consume but processed sausages such as in hotdogs are not an option with PCOS. Similarly, processed red meats are also considered a source of inflammation and hence should be avoided.

5. Dairy products

During PCOS, intake of dairy products such as milk or processed cheese is often prevented. The reason lies in the hormones they contain. For example, milk intake significantly increases the production of a hormone called insulin-like growth factor, IGF-I. Rising levels of this hormone cause male hormones to increase, which is not ideal for PCOS.

Some dairy products like sweetened yogurts, sweet creams, or ice creams are also rich sources of complex carbohydrates and sugar, worsening the symptoms of PCOS.

Moreover, research shows that a low-starch and low-dairy diet significantly alleviates the symptoms of PCOS in women. So, going for a low-starch and low-dairy diet might be the best option for you if you are going through PCOS.

6. Foods rich in Gluten

If you can go on a gluten-free diet to lower your symptoms of PCOS, it is highly suggested that you should.

Food products made from wheat, barley, and rye are usually rich in protein gluten. Gluten is recognized as a cause of celiac disease and in the case of women suffering from PCOS, non-celiac gluten sensitivity might be the right term to use.

Moreover, Gluten intake raises the chances of inflammation in women with PCOS. Which in turn harmfully impacts our body weight, metabolic health, mood, skin, etc.

Intake of gluten-rich foods such as pasta, breakfast cereals, bread, etc. should be monitored carefully to have better overall health.

7. Alcohol

Alcohol is one of the most obvious food components to be avoided in case of PCOS. A major cause of liver disease in women with PCOS, it affects them regardless of their body weight.

Alcohol is also associated with poor sleep quality and reduced self-control, both of which are vital factors to be monitored with PCOS.

In addition, alcohol is also a source of imbalance in female hormones (estrogen and progesterone) and is also linked to infertility, which makes it a food item that should be avoided by women with PCOS.

Some Lifestyle Changes that help manage PCOS

Along with monitoring your diet carefully, some other lifestyle changes may also help avoid PCOS. These changes include;

· Regular exercise

· Getting enough sleep daily

· Avoiding stress

· Giving yourself enough time to relax

· Do not fall prey to over-commitment

Practicing these habits will help you in overcoming difficulties that come with PCOS and empower you with the stamina and energy to fight this disorder.

The Bottom Line

PCOS is a hormonal disorder that is mainly caused by unregulated insulin levels and inflammation. These factors can be controlled by watching over your diet and practicing some self-care habits. Although the above-mentioned list of foods is not exhaustive, avoiding these food items will surely help improve your overall health during PCOS.

With the right choices related to your food and full cooperation with your healthcare professionals, we can still fight against PCOS and resume our daily lives with the health we want!