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PCOS Diet - Foods to Eat and Avoid Polycystic ovary syndrome or PCOS is a hormonal disorder that affects many women. At its core, PCOS is characterized by an excess of androgen hormones, which can lead to a wide range of symptoms, including irregular periods, weight gain, acne, and infertility. As such, managing PCOS often requires a comprehensive approach that combines lifestyle changes, medication, and dietary modifications. When it comes to diet, there are several foods that you should eat more of and others that you should avoid. In this article, we will take a closer look at some of the top foods to eat and avoid if you have PCOS. Foods to Eat 1. Fiber-Rich Foods: Eating fiber-rich foods can help regulate your blood sugar levels and improve insulin sensitivity. This is particularly important for women with PCOS, as insulin resistance is a common underlying condition. Some examples of high-fiber foods include whole grains, fruits and vegetables, and legumes. Aim for at least 25 grams of fiber per day. 2. Lean Proteins: Opt for lean proteins like chicken, fish, and tofu, which are low in saturated fats. Protein is crucial for building and maintaining muscle mass and staying full and satisfied. 3. Nuts and Seeds: Nuts and seeds are an excellent source of healthy fats and can provide you with a satiating boost of protein. Some good options include almonds, cashews, chia seeds, and flaxseeds. 4. Berries: Berries are packed with antioxidants, which can help protect your body against oxidative stress. They are also low in sugar and high in fiber. Some great options include strawberries, blueberries, raspberries, and blackberries. 5. Cruciferous Vegetables: Cruciferous vegetables like broccoli, cauliflower, and cabbage contain compounds that can help boost your liver’s ability to detoxify hormones. They are also loaded with fiber and nutrients that can support healthy hormone balance. Foods to Avoid 1. Processed Foods: Processed foods are often high in sugar, refined carbohydrates, and unhealthy fats, which can all contribute to insulin resistance. Avoid sugary drinks, snacks, and desserts, as well as chips, crackers, and other processed snacks. 2. Dairy Products: Dairy products contain hormones that can exacerbate PCOS symptoms in some women. Consider switching to dairy alternatives, such as almond milk or soy milk. 3. Refined Carbohydrates: Refined carbohydrates are quickly absorbed into the bloodstream, leading to spikes and crashes in blood sugar levels. Avoid white bread, pasta, and rice, and instead opt for whole grains. 4. High-Glycemic Foods: High-glycemic foods like potatoes, corn, and yams can cause rapid increases in blood sugar levels, leading to insulin resistance. Instead, choose lower-glycemic options like sweet potatoes or quinoa. 5. Red Meat: Red meat is high in saturated fats, which can contribute to inflammation and insulin resistance. Limit your intake of red meat and opt for lean protein sources instead. In conclusion, managing PCOS requires a comprehensive approach that includes dietary modifications. By incorporating more fiber-rich foods, lean proteins, nuts and seeds, berries, and cruciferous vegetables into your diet, and avoiding processed foods, dairy products, refined carbohydrates, high-glycemic foods, and red meat, you can support healthy hormone balance and manage your PCOS symptoms. As always, consult with your healthcare provider before making any changes to your diet or medical regimen.

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