Best Diet for PCOS and PCOD to Manage Weight, Periods, and Hormones

Best Diet for PCOD and PCOS: Foods to Include

A good diet for pcod/pcos is full of seasonal fruits, vegetables, whole grains, and proteins.

These can reduce symptoms and make you feel better. It also helps manage weight and lowers the risk of diabetes and heart problems in the future.

1. High-Fibre Foods:

   High-fibre foods like broccoli, spinach, bottle gourd, carrots, and leafy greens can help reduce insulin resistance and control blood sugar spikes, becoming one of the best foods for PCOD patients.

   Fibre will keep you full for longer, slow down sugar absorption, and imporve insuling resistance.

   Include these in your pcod diet:

   • Vegetables (sweet potato, broccoli, spinach, carrots, bottle gourd)
   • Fruits with low glycaemic load (guava, papaya, berries, apple, pear)
   • Whole grains (Wheat, oats, millets, brown rice)
   • Seeds (Pumpkin seeds, flaxseeds, chia seeds)

Read More: Best Foods for Menopause Relief: What to Eat During Menopause

2. Lean Protein Sources:

   Proteins are the building blocks of your body, and with lean protein sources, you can prevent rapid blood sugar spikes.

   Lean proteins will also regulate your appetite hormones and support ovulation, making it crucial for menstrual regularity and fertility in PCOS and PCOD.

   Best choices for pcod diet:

   • Dal and legumes (moong, masoor, rajma, chickpeas, tuvar, chana)
   • Tofu
   • Eggs
   • Milk, cheese, paneer, curd
   • Greek yoghurt
   • Fish and lean chicken

3. Healthy Fats:

   MUFAs and PUFAs, and a healthy balance of saturated fats, can reduce inflammation and support the production of reproductive hormones, which are usually imbalanced in PCOS.

   Healthy fats also provide your essential nutrients to support a healthy balance in your body.

   Include these in your pcod diet:

   • Nuts (almonds, cashews, walnuts, brazil nuts)
   • Seeds (pumpkin, sunflower, watermelon)
   • Cold-pressed oils (peanut oil, olive oil, mustard oil)
   • Avocado, acai berries, and coconut (in moderation)

4. Nutrient-Rich Foods:

   Your body requires varied forms of nutrients to keep your blood sugar stable, build bones and muscles, and secrete hormones.

   Especially in a PCOD diet, key micronutrients like magnesium, iron, zinc, B-complex vitamins, and vitamin D play a direct role in improving metabolism, regulating periods, and reducing fatigue in women.

   Include these in your PCOD diet:

   • Whole grains and millets (rich in magnesium and B vitamins)
   • Legumes and pulses (good source of iron, zinc, and folate)
   • Sweet potato (provides potassium, vitamin B6, and antioxidants)
   • Quinoa (contains magnesium, iron, and plant-based protein)