I have been following a diet that is aimed at managing my polycystic ovarian syndrome (PCOS) for around three years. After being diagnosed, I started looking at my diet first to treat the condition. While I do not always eat the same thing, there are a few foods and principles that my diet is centred around.
I have noticed a big difference in my polycystic ovarian syndrome symptoms since making certain changes. Here is a look at my typical diet for PCOS, as well as which foods I tend to eat the most often:
I Eat a Predominantly Low-Carb Diet, But Practice Carbohydrate Cycling
I follow a low-carb diet 80% of the time. There have been times where it was closer to 90% of the time, but over the past few months, my carbohydrate consumption has gone up slightly. Most of my meals are low-carb, but I do allow myself to have healthy sources of carbohydrates like a sweet potato when at a social event or when visiting my mother.
This is also partly because it can be difficult for friends and family to cook for me, as they do not always understand my diet, and it is just easier to eat a baked potato every now and then.
There are benefits to following the carbohydrate cycling approach, where you stay low-carb most of the time and still eat carbs for a percentage of the time, but the main ones I have found stood out are that I do not feel as deprived and that social situations have become somewhat easier. It is best to be on a low-carb diet if you have PCOS, as the condition is strongly linked to having high insulin levels, which is caused by blood sugar spikes.
There Is Very Little Sugar Present in my PCOS Diet
For the same reason that it is best to be on a low-carb diet for PCOS, it is important to keep your sugar intake as low as possible, which is why I try to keep my sugar intake to 25g or less per day.
The great thing is that my husband, Jonathan, also cut down his sugar consumption in order to support me in my journey with polycystic ovarian syndrome.
My Diet is Very Low in Processed Foods to Manage PCOS
I might have a Coke Zero once every two weeks as a cheat, but for the majority of the time, I stay away from processed foods and make my own food and prepare my own delicious, but sugar-free desserts. I mainly switched to this type of diet when I cut out dairy, gluten, soy, processed corn, and trans fats/hydrogenated vegetable oils from my diet, and that automatically eliminated most processed foods.
I eliminated these foods, as they can be quite inflammatory, and inflammation and polycystic ovarian syndrome go hand-in-hand.
I Try To Consume Flaxseed Powder As Much As Possible
Flaxseed powder is highly beneficial for PCOS, because consuming it can help balance hormones, such as progesterone and testosterone. It is recommended that you consume two tablespoons a day, but I have been struggling to consume that much, to be honest. But still, I try to consume as much as possible.
I really want to do a challenge where I do consume two tablespoons a day for two or three months to see how it affects my polycystic ovarian syndrome.
I Consume Red Meat Often for Vitamin B12
A vitamin B12 deficiency is common in women who have PCOS. Meat is a great source of vitamin B12, and especially red meat. One of the best types of medication for PCOS is a nice, juicy steak. If you are a vegan or vegetarian, you may want to take a look at supplementing.
There is A Lot of Collagen In My Diet
I have a lot of pigmentation marks and small scars on my face from acne related to my polycystic ovarian syndrome. Collagen is crucial for healthy skin repair, which is why I try to consume as much as possible in my diet through gelatine and bone broth mainly. Your body absorbs the collagen better when consumed along with vitamin C.
I Supplement With Folate
I have trouble digesting some green vegetables, so I supplement with folate on a daily basis, as most women with this condition have a deficiency. This is one of the most important things that you can look at when you have polycystic ovarian syndrome.
I Eat a Lot of High-Fat Foods
Coconut oil, coconut cream, olive oil, homemade basil pesto, seeds, eggs, cacao, and fatty cuts of meat are all staples in my diet to manage my polycystic ovarian syndrome. That is partly because I follow a ketogenic diet for the majority of the time, and aim to get around 70% of my calories from fat.
I also make a lot of sugar-free desserts, and cacao, coconut oil, and coconut cream always come in handy.
This is just a brief look at my basic diet for polycystic ovarian syndrome. You can try some of the things that I am doing to see if they will help you, but you will need to experiment to find what is best for you.