From the Guidelines
For women with Polycystic Ovary Syndrome (PCOS), a balanced diet that promotes weight management and insulin sensitivity is recommended 1. The dietary approach should focus on general healthy eating principles, similar to those recommended for the general population, with an emphasis on reducing dietary energy intake to induce weight loss in women with PCOS and overweight or obesity 1.
Key Dietary Recommendations
- High intake of fruits and vegetables
- Whole grains instead of refined carbohydrates
- Lean protein sources
- Healthy fats, such as those found in nuts, seeds, avocados, and olive oil
- Low intake of sugary drinks and foods high in added sugars
- Limited intake of saturated and trans fats
It's also advisable to consider a low-carbohydrate diet or a diet that balances carbohydrate intake with protein and healthy fats to help regulate blood sugar and insulin levels 1. Additionally, staying hydrated by drinking plenty of water is important.
Individualized Approach
In terms of specific nutritional advice, consulting a dietitian or a healthcare provider is recommended to tailor a diet plan to individual needs, especially since PCOS can manifest differently in different women 1. There is no one-size-fits-all dietary approach for PCOS, and what works for one person may not work for another.
Lifestyle Management
Lifestyle management, including diet and physical activity, is the first-line management in the intervention hierarchy in PCOS 1. A multicomponent lifestyle intervention that includes diet, exercise, and behavioral strategies is central to PCOS management, with a focus on weight and healthy lifestyle behaviors. Medications such as Metformin may be prescribed to help with insulin sensitivity, but dietary changes should be made under the guidance of a healthcare provider.
From the Research
Dietary Recommendations for PCOS
The following dietary recommendations are suggested for women with Polycystic Ovary Syndrome (PCOS):
- A diet low in saturated fat and high in fibre from predominantly low-glycaemic-index-carbohydrate foods is recommended 2
- An isocaloric low-glycemic index diet can improve insulin sensitivity in women with PCOS 3
- A balanced diet with 40% energy from carbohydrates, 30% from fats, and 30% from protein, along with optimum physical activity, can reduce severe PCOS symptoms and improve metabolic balance 4
- Fat should be restricted to ≤30% of total calories with a low proportion of saturated fat, and high intake of low GI carbohydrate should be avoided 5
- A low-calorie diet to achieve weight loss or maintaining a healthy weight, limiting the intake of simple sugars and refined carbohydrates, and intake of foods with a low glycemic index can improve insulin resistance, metabolic and reproductive functions 6
Key Nutritional Considerations
- Reducing insulin levels and improving insulin sensitivity are essential parts of PCOS management 2
- Dietary composition plays a significant role in the regulation of blood glucose and insulin levels 2
- A relatively low reduction in weight, about 5%, can improve problems such as insulin resistance, high levels of androgens, reproductive system dysfunctions, and fertility in women with PCOS 6
- Attention to possible deficiencies such as vitamin D, chromium, and omega-3 is important in the dietary management of PCOS 6