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PCOS Diet: 3 Expert Recommended Dietary Practices to Follow

PCOS comes with various implications, from lifestyle changes to dietary habits. Experts suggest some basic rules for diet intake when PCOS is diagnosed.

PCOS diet: Polycystic ovary syndrome (PCOS) is a lifelong health condition that many women endure and have to live with. While there is no permanent cure for it, there are ways to control it and learn to live with it. To the uninitiated, PCOS is a complex hormonal condition that affects the reproductive system, causing irregular menstrual periods, elevated levels of androgens (male hormones), and various other symptoms.

The basic cause of PCOS revolves around insulin resistance, which causes abnormal levels of female hormones and elevated androgen levels that interfere with normal ovarian function. Now, once you are diagnosed with the condition, several lifestyle adjustments need to be made. There is no doubt how life habits and daily routine determine the basic well-being of our body.

One must have a decent sleep cycle, good dietary practices, include exercise time in the routine, etc. Speaking of diet, award-winning nutritionist Lovneet Batra shared some basic dietary habits one can instill into their food routine to help with PCOS as a way to get started. It can be further enhanced and customized as per an individual’s bodily requirements.

PCOS Diet: 3 Basic Dietary Practices to Get You Started

1. Focus on a high fiber diet (35-40 grams)

Eat more high-fiber foods, seasonal fruits and vegetables, whole grains, and lentils. Because fiber slows down digestion, which is effective in combating insulin resistance. In addition, it also supports intestinal health and hormonal balance. Aim for 35-40 grams per day

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2.Include healthy fats

Having at least 3-4 servings of healthy fats in your diet can help you feel more satisfied after meals, as well as address weight loss and other PCOS symptoms.
Examples of healthy fats include soaked nuts, roasted seeds, avocado, olive oil, ghee, coconut oil

3. Get more plant-based protein

Protein intake of 60 to 80 grams improves the glucose and insulin response to a glucose load. It also increases the feeling of satiety and can contribute to increasing postprandial thermogenesis, as well as reducing the intake of abdominal fat. Healthy plant protein includes lentils, chickpeas, amaranth, beans, nuts, and seeds

These are just a few tips to get you started. It is always best to consult your doctor to chart a proper course of action to maintain a healthy and abundant life with PCOS.

Published Date: June 3, 2023 1:01 PM IST




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