Diet Plan for PCOD: Foods to Eat and Avoid
- Published on August 08, 2023
PCOD (Polycystic Ovarian Syndrome) is a prevalent hormonal condition that affects millions of women worldwide. While there is no treatment for PCOD, a balanced food plan can help control symptoms, maintain hormonal balance, and support overall well-being. This thorough PCOD diet chart offers broad principles and suggestions to assist consumers in making educated food choices.
What is PCOD?
PCOD is a medical condition that typically occurs due to hormonal imbalance and directly affects women’s ovaries. During this condition, cysts begin to form around ovaries making them enlarged. Also, females with PCOD experience irregular periods and irregular body weight. Read the below article to know what all you can eat and should avoid if you are diagnosed with PCOD.
Manage PCOD with Diet
While there is no treatment for PCOD, certain dietary changes might help ease symptoms and improve overall health. A balanced PCOD diet is essential in managing the symptoms of the condition (Polycystic Ovarian Syndrome). A general food plan that may be good for those with PCOD is as follows:
- Healthy Fats: Consume healthy fats such as avocados, nuts, seeds, and olive oil. These fats are high in omega-3 fatty acids and can aid in the reduction of inflammation and the improvement of hormonal balance.
- Fiber-Rich Foods: High-fiber foods can help keep blood sugar levels constant and promote good digestion. Include whole grains, fruits, veggies, and legumes in your diet.
- Low-Glycemic Index Foods: Low-glycemic index foods help balance blood sugar levels and insulin sensitivity, which is essential for PCOD management. Consume plenty of fruits, veggies, whole grains, and legumes. Choose complex carbohydrates over refined carbohydrates and minimise your intake of sugary meals and beverages.
- Add Lean Proteins: Include lean protein sources in your meals. Skinless poultry, fish, tofu, lentils, and low-fat dairy products are also good choices. Protein-rich foods help to regulate blood sugar levels, increase satiety, and aid in weight management.
- Reduce dairy products: Moderate dairy consumption may benefit some women with PCOD, while others may need to limit or avoid it owing to lactose intolerance or other sensitivities. Choose low-fat dairy products and pay attention to your body’s reaction.
- Reduce Your Consumption of Processed Foods and Added Sugars: Processed foods and foods high in added sugars can have a negative impact on insulin levels and lead to weight gain. Sugary snacks, desserts, sugary drinks, and processed foods should be avoided.
- Keep your body hydrated: Drink enough water throughout the day to stay hydrated and promote your overall health. Reduce your intake of sugary beverages and replace them with water, herbal teas, or infused water.
- Maintain Portion Control: Use portion control to manage your calorie intake and support healthy weight management. Regularly eating balanced meals and snacks can help stabilise blood sugar levels and prevent excessive hunger.
Remember, consulting a dietician to get a personalised diet chart for your unique requirements is always the best idea. They can assist you in developing a thorough food plan that meets your specific needs and efficiently manages PCOD. A complete approach to PCOD management also includes regular exercise, stress management, and appropriate sleep.
A complete diet chart for PCOD
It is important to get your diet chart made after consulting an expert who has a specialisation in PCOD. Below are a few alternative food items you can choose to add in your meal during the day:
- A bowl of oatmeal topped with berries and a tablespoon of flaxseeds.
- Vegetable omelette made with egg whites and loaded with colourful vegetables.
- Whole grain toast with almond butter and sliced banana.
- Greek yogurt topped with chopped nuts and a drizzle of honey.
- A handful of almonds or walnuts.
- Carrot sticks with hummus.
- Greek yogurt with a sprinkle of granola.
- A piece of fruit, such as an apple or a pear.
- Grilled chicken breast with a side of steamed vegetables and quinoa.
- Mixed greens salad with grilled salmon and a variety of colorful vegetables.
- Lentil soup with a side of whole grain bread.
- Stir-fried tofu or tempeh with brown rice and stir-fried vegetables.
- Celery sticks with peanut butter.
- Roasted chickpeas.
- Cottage cheese with cherry tomatoes.
- A small handful of trail mix (unsalted nuts and dried fruits).
- Baked salmon with roasted Brussels sprouts and sweet potatoes.
- Quinoa stuffed bell peppers with a side of mixed greens salad.
- Grilled shrimp skewers with a quinoa and vegetable medley.
- Grilled tofu with steamed broccoli and brown rice.
- Sliced cucumber with a Greek yogurt dip.
- Homemade kale chips.
- Cherry tomatoes with mozzarella cheese.
- A small bowl of mixed fruits.
Before Bed Snacks:
- A small glass of warm turmeric milk.
- Herbal tea, such as chamomile or peppermint.
- A few almonds or walnuts.
Dietary Tips for PCOD
A few general dietary tips you can follow
- Include a range of colourful fruits and vegetables in your meals to guarantee enough vitamin, mineral, and antioxidant intake.
- Consume fewer processed foods, sugary snacks, desserts, and sugary beverages.
- Stay hydrated by drinking plenty of water throughout the day.
- Choose whole grains over refined grains to increase blood sugar stability and fibre.
- Choose lean protein sources such as poultry, fish, lentils, and tofu.
- Moderately consume healthy fats such as avocados, nuts, seeds, and olive oil.
PCOD Diet Chart Accommodating Indian Cuisine
The dietary modification may vary from one patient to another according to the severity of the PCOD condition. If you are confused and picky about what to include in your diet chart, below is the table that accommodates Indian cuisine:
|Meal Time||Foods to Include||Foods to Avoid|
-Upma with vegetables
-Moong dal cheela with chutney
-Methi paratha with curd
-Vegetable omelette with whole wheat toast
|-Sugary cereals and granola
-White bread and pastries
-Sweetened yogurt and flavoured milk
|-Packaged fruit juices and soda|
-Nuts and seeds
|-Fried snacks like samosas and pakoras
-Sugary and carbonated drinks
|Lunch||-Dal tadka with brown rice or roti
-Mixed vegetable curry
-Cucumber raita or salad
|-Deep-fried foods like puris and bhaturas
-Creamy curries and gravies
-White rice and biryanis
-Processed and canned foods
|Afternoon||-Mixed nuts and seeds||-High-calorie snacks like chips and cookies|
|-Sweetened and flavored yogurt
-Bakery products like cakes and pastries
-Sugary candies and chocolates
|Dinner||-Palak paneer with whole wheat roti
-Grilled fish with vegetables
-Vegetable curry with quinoa
-Green salad with lemon dressing.
|-Deep-fried foods like pakoras and samosas
-Creamy curries and rich gravies
-White rice and biryanis
-Processed and canned foods
|Evening||-Fruit chaat||-High-calorie snacks like potato chips and namkeen|
-Makhana (fox nuts)
|-Sugary and carbonated drinks
-Sweetened and flavored yogurt
|Before Bedtime||-Warm turmeric milk
|-Heavy and greasy desserts|
|Snack||-A few almonds or walnuts|
While this thorough diet chart serves as a general guideline for PCOD treatment, it’s important to note that everyone’s dietary requirements and tastes are unique. It is strongly recommended to seek customized guidance from an expert dietician who specialises in PCOD. A healthy diet, regular exercise, stress management, and adequate sleep can all help females with PCOD achieve better hormonal balance and overall well-being. If you are struggling with fertility complications because of PCOD, consult our expert today for a free consultation.
Frequently Asked Questions (FAQs)
- Can I maintain PCOD symptoms through diet alone?
As of now, there is no particular treatment for PCOD. However, the experts suggest that symptoms of PCOD can be managed effectively through diet. To support that, experts also recommend medication for a better and more positive outcome.
- Which fruits can I take with PCOD?
The following are a few fruits that can be beneficial if you are diagnosed with PCOD:
- Red grapes
- Which fruits should I avoid in PCOD?
The following are a few fruits that can result in adverse side effects if you are diagnosed with PCOD:
- Preserved fruits syrups
- Canned fruits
- Dried apricots
- Overripe bananas
- What vegetable should I eat in PCOD?
Here are some veggies you can add to your diet:
- Leafy greens
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