PCOS & Nutrition

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide and is closely linked to hormone imbalances, irregular cycles, weight fluctuations, and insulin resistance. While there’s no one-size-fits-all solution, your diet plays a powerful role in managing PCOS naturally.

Why Food Matters with PCOS?

The root of PCOS often involves insulin resistance, when your body doesn’t respond well to insulin, leading to higher blood sugar and androgen levels. This worsens symptoms like acne, weight gain, irregular periods, and fatigue. A balanced, anti-inflammatory diet can reduce these effects, support hormone health, and improve fertility.

Best Foods for PCOS:

- Low-Glycemic Carbs
     Slow-digesting carbs help keep blood sugar stable. Choose:

• Sweet potatoes, oats, quinoa, brown rice

• Legumes: lentils, chickpeas, black beans

• Berries, apples, pears (with skin)

-  Healthy Fats
They support hormone production and reduce inflammation:

• Avocados, nuts, seeds (especially flax & chia)

• Olive oil, coconut oil, nut butters

• Fatty fish: salmon, sardines, mackerel

-  Lean Proteins
Help stabilize blood sugar and support muscle health:

• Eggs, chicken, turkey, tofu, tempeh

• Greek yogurt (unsweetened), cottage cheese

• Plant-based proteins like hemp or pea protein

- Anti-Inflammatory Foods
Chronic inflammation worsens PCOS. Add:

• Leafy greens (spinach, kale), broccoli, cauliflower

• Turmeric, ginger, garlic, cinnamon

• Green tea, matcha, dark chocolate (70%+)

Foods to Limit:

• Refined carbs & sugar
  White bread, pastries, sodas, and processed snacks cause blood sugar spikes.
• Dairy (in excess)
  Some women with PCOS find dairy worsens acne or bloating. Try plant-based alternatives if needed.
• Inflammatory oils
  Limit vegetable oils (canola, sunflower), trans fats, and fried foods.

Bonus Tips

• Don’t skip meals, balance your blood sugar by eating every 3–4 hours.

• Add protein to every meal, it reduces cravings and helps you feel full longer.

• Stay hydrated, water supports metabolism and hormonal detox.

PCOS-Friendly LivGood Picks:

• Organic flax and chia seeds

• Unsweetened almond or oat milk
  

• Plant-based protein powders

• Herbal teas like spearmint (may reduce androgens)

Bottom Line: PCOS is not your fault, and food can be your greatest ally. With the right nutrition, you can support your body, reduce symptoms, and feel more in control every day.