What to eat when you live with PCOS

What is Polycystic Ovary Syndrome?

PCOS (as it's shortened to) is a hormonal condition that can affect both your physical and mental wellbeing. It is a lifelong condition related to imbalances in a woman's hormones and metabolic patterns.

Polycystic Ovary Syndrome can present in a combination of the following symptoms:

• irregular or infrequent menstruation (periods)
• excess facial and/or body hair (hirtuism)
• skin changes, particularly pimples, acne or darkening in patches
• hair loss from your scalp (alopecia)
• difficulty losing weight
• increased anxiety and depression
• fertility and pregnancy issues

While the name suggests a problem with ovarian cysts, it's actually more a marker of having more immature follicles (small sacs with eggs) in the ovaries than usual. 

It's important to note that not all women will experience all of these symptoms as it can vary between women and age ranges. 

PCOS is linked to genetics however is also impacted by lifestyle factors, resulting in women gaining excessive weight during their reproductive years. This weight gain is linked to increased insulin levels which in turn can cause the development of cysts on the ovaries. 

It's important to speak to your doctor to discuss your symptoms and explore necessary tests to ensure you receive optimal treatment. What is also important is maintaining a diet that helps to particularly reduce your insulin levels and enable the body to function at it's best.

Your 3 CAN Do's

1. Plate First, Protein

Ensuring you have some protein at every meal helps to maintain blood glucose levels and keeps you fuller for longer. Protein rich foods include lean meats, chicken, eggs, fish, seafood, legumes and lentils as well as dairy. These are all key elements for a PCOS specific diet and including a variety of these foods helps to starve of boredom. Aiming for a serving size of approximately 100-120g per meal is a good start. Some examples of meals would be adding a boiled egg to your salad, having some cheese with wholegrain crackers or adding lentils into a soup.

2. Choose QUALITY over Quantity

Many people think you need to avoid carbohydrates at all cost, however they do provide you with a good source of energy and fibre. Not eating enough can also compromise your metabolism and fatigue levels. What matters the most is the type of carbohydrate food AND the amount you eat in a sitting as these getting this wrong will do your body no justice and only increase your insulin levels, leaving you feeling worse.

Make sure you choose low GI carbohydrates which are digested and absorbed much more slowly to allow your body to respond more evenly. Low GI carbs include heavy, sourdough or wholegrain breads, sweet potato, pasta and basmati or wild rice. Aim to have these carbohydrates earlier in your day to allow them to be metabolised whilst leaving your evening meal consisting of protein and vegetables to help with reducing overnight hormone levels. A serving size is roughly 1 medium slice or 1 cup cooked per meal.

3. Fill up on FIBRE

Proof has long been in the pudding on the benefits of eating a heap of fruit and vegetables every day. The REAL spark in helping with PCOS is that the 'rainbow' of fresh fruit and veg provide a source of antioxidants that support reducing inflammation (think berries, broccoli, kale) but they are also a fabulous way to pad out the volume of food you eat (its not always about less, yes?) with huge bang for your buck. equally helping to slow down digestion and reduce spiking of any blood glucose levels. Essentially - your giving your gut more fibrous material to chomp on, slowing down the digestive process.

Here are a few ideas to boost your meals by adding high-fibre fruit and veg:

• Throw wilting spinach into dishes (eg. omelettes, rice bowls, pasta sauce or bakes)
• Add 1/2 small avocado to toast, crackers or as a side condiment to dinner (drizzle with white wine vinegar and Dukkah and trust me... you'll look at avo differently)
• Reduce your meat portion by half and replace with a large tin of red kidney beans or cannellini beans in your bolgnese or chilli con carne; these truly are your superfoods providing high amounts of fibre AND protein whilst being a more economic and environmentally friendly food source

Your 3 MINDFULs

1. Put a Pause on ERRATIC MEAL TIMES

Eating too often or having long periods between meals are both issues when it comes to hormone regulation. PCOS bodies like consistency so make sure you're only eating or drinking every 2-3 hours (including any snacks or drinks - see below) to allow your body time to digest and process. Eating too often can also contribute to further weight gain so take note, and stick to the clock.

2. Be Conscious of Feeding the SUGAR FIX (when you know you should go and get something proper)

This does not mean NO SUGAR ever (because that would lead to a meaningless life... let's be honest). 

What this does refer to is stopping and considering your choice especially  

​3. Drinking Liquid Calories

Have you stopped to think about what you sip on? Drinking your calories, especially in the forms of juice, milk coffees, smoothies and soft drinks can all impact your blood glucose levels as well as your weight. Often we use drinks to 'take a break' or substitute for a meal-on-the-run however be careful these are happening more regularly than you think.

The Nutrition Circle recommended meal plan for PCOS

BREAKFAST:   2 egg omelette + 1 cup mixed vegetables + 1 slice soy & linseed toast
SNACK:           1 small latte
LUNCH:           Small flavoured tuna wholemeal wrap, stuffed with leafy greens and avocado + 1 punnet strawberries
SNACK:           40g mixed nuts + 30g tasty cheese slices + 1 small apple, cut up
DINNER:          140g grilled salmon + 2 cups roasted vegetables (in olive oil)

For more personalised advice, book an appointment today with one of our Women's Health dietitians.