Dietary mistakes that can make PCOS symptoms worse

Hannah Millington
Updated
Woman eating white bread, which doesn't help with PCOS. (Getty Images)

Polycystic ovary syndrome (PCOS) is thought to affect about one in 10 women in the UK.

And yet we still have a way to go to help improve the lives of those affected, reduce symptoms and prevent the risk of serious related health problems – exactly what PCOS Awareness Month aims to advocate for this September.

While unfortunately there's currently no cure for PCOS – affecting how a woman's ovaries work – medicines, procedures and lifestyle changes can help to improve symptoms. And this largely includes diet.

"PCOS can devastate the self-esteem and quality of life of those with the condition. A holistic approach can be beneficial in helping to manage the condition. Plus, you might find it positively impacts body confidence and your relationship with food," says Dr Sabah Salman, GP from LloydsPharmacy Online Doctor.

With that in mind, here Dr Salman helps us to understand PCOS better and shares the dietary mistakes that may aggravate your symptoms.

health problems, women hair loss
PCOS can't be cured but symptoms can be improved and managed. (Getty Images) (Rattankun Thongbun via Getty Images)

"Although PCOS manifests differently in different people, the main features can include irregular periods, high levels of 'male' hormones in your body and enlarged ovaries which may contain many follicles (fluid-filled sacs)," the doctor explains.

"Weight gain is commonly linked with PCOS and those with the syndrome have an increased risk of developing health problems like type 2 diabetes and high cholesterol in later life."

PCOS may also cause difficulty getting pregnant, excessive hair growth, thinning hair and hair loss from the head, and oily skin or acne.

Treatments might include the contraceptive pill, often recommended to regulate periods, while maintaining a healthy weight and eating a balanced diet can also play a big role.

Woman eating greek yogurt. High resolution 42Mp studio digital capture taken with Sony A7rII and Sony FE 90mm f2.8 macro G OSS lens
Don't skip that breakfast! (Getty Images) (fcafotodigital via Getty Images)

Yes, maintaining a healthy weight should still involve fuelling your body at the right times.

"It’s especially important not to skip meals if you have PCOS. Avoiding meals is likely to result in heightened food cravings, impeding your healthy eating efforts," says Dr Salman.

So make sure you're not missing breakfast, lunch or dinner.

"It’s also important to make sure you’re eating enough. The average woman needs to consume 2,000kcal each day. Letting yourself go hungry can lead to unhealthy choices, overeating, or even bingeing," the doctor adds.

Colorful raw fruits and vegetables varied vegan food, vivid rainbow arrangement full frame background
Eating lots of colours of the rainbow is always a helpful guide. (Getty Images) (MEDITERRANEAN via Getty Images)

We all know eating your five a day – or even 30 plants a week as some believe to be beneficial for gut health – is important. But what you eat can particularly help with PCOS.

"Fruit and vegetables are full of fibre and antioxidants. These help reduce stress and inflammation which are common symptoms in those with PCOS," explains Dr Salman.

"Ten particularly fibre-rich fruits and vegetables include raspberries, passion fruit, kiwis, pears, oranges, artichokes, sweet potatoes, broccoli, cauliflower and carrots."

"Omega-3 fatty acid is found in fish like salmon, tuna and sardines, as well as vegetarian sources including seaweed. You can also get it through fish oil or algae supplements," says Dr Salman.

"Omega-3 contains something called docosahexaenoic acid (DHA), which is thought to help with the chronic inflammation associated with PCOS. When taken regularly, it also seems to reduce menstrual pain – another symptom of PCOS."

Close up of a woman eating poke with fork at home.
Most fruits, veg, nuts, pulses and some wholegrain breads and cereals have a low GI rating. (Getty Images) (Yuliya Taba via Getty Images)

High GI (glycaemic index) carbs include white rice, sodas, crisps, white bread and white potatoes. The GI scale measures how quickly or slowly carbs in foods and drinks raise blood glucose levels.

"Aim to include low GI rather than high GI carbohydrates in your diet as these will help to control your blood sugar levels and reduce insulin resistance," Dr Salman advises.

"Low GI carbohydrates are carbohydrate-containing foods that do not spike blood sugar levels. Most fruits and vegetables, nuts, pulses and some wholegrain breads and cereals have a low GI rating (55 or below)."

"As much as possible, try to balance your meals. This means pairing high-fibre carbs with protein and healthy fats to reduce the glycemic load of the meal. Good sources of protein and healthy fats include lean meat, poultry, eggs, tofu and nut butters."

While this should serve as a helpful guide, the right diet can vary depending on the individual. If you have PCOS, speak to your doctor, a nutritionist or dietician about what might work best for you.

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