PCOS & Food

Approximately 4 to 20 percent of menstruating women worldwide suffer from PCOS (polycystic ovary syndrome). Twenty-five percent of women have multiple cysts on their ovaries, but that doesn't necessarily mean you have PCOS. Specifically, you must have at least two of the following three symptoms:

• Normally, we see three to ten follicles per ovary. With PCOS, more than twelve follicles per ovary are visible on ultrasound.
• The hormonal balance in the ovaries is disturbed and you produce too many male hormones, which can cause acne, excess body hair, and oily skin. 
• Finally, you may have no or less frequent ovulation, resulting in an irregular cycle or absent menstruation, which can cause fertility problems.

Many people think that nothing can be done and that hormonal contraception is the only solution.

Research shows that insulin resistance can play a significant role in PCOS. If you have PCOS, it's important to realize that a modified diet could offer added benefits. We'll tell you all about it in this blog post.

Improve your PCOS with nutrition? Yes! It's possible. Research shows that nutrition can play a significant role in supporting PCOS. A few small adjustments are often enough to support your menstrual health.

What is PCOS?

Let's start with the basics. What is PCOS? PCOS isn't a disease, but a symptom (a collection of symptoms). Most women discover they have PCOS because they have irregular periods or no periods at all. Women with PCOS usually have many cysts on their ovaries because they produce too much male hormone.

Typically, a doctor will discuss your medical history based on your symptoms, including your menstrual cycle and any weight changes. Weight is important because research shows that between 33% and 83% of women with PCOS are also overweight or obese. But it's not the only indicator. Women with a healthy weight can also have PCOS.

Guud Woman founder Morgane has PCOS herself. After going off the pill, her period stopped and she also suffered from severe mood swings and hormonal acne. “ It didn’t feel right, so I went to the doctor. He told me I had PCOS. Uh, what? What can I do? ‘Nothing,’ he said. And there I was. Not even 30, and already ‘something was wrong’ with me: I had health issues and infertility.” Morgane learned that you can improve PCOS symptoms with diet and lifestyle changes. To learn more about her experience, read her blog here .

What are the symptoms of PCOS?

There are many symptoms, and not every woman with PCOS experiences all of them. The most common and well-known symptoms are:

• cysts on the ovaries;
• weight changes;
• excessive hair growth (or in some cases hair loss or thinning hair);
• insulin resistance;
• oily skin and acne;
• fertility problems.

How does PCOS develop?

Unfortunately, the exact cause is still unknown. Some studies indicate that genetics plays a role, but other factors include higher levels of androgens. Androgens are male hormones that prevent the ovaries from releasing eggs. This disrupts your menstrual cycle, causing irregular periods or even no periods at all.

Lifestyle choices can also play a role in PCOS. What you eat, your activity level, and your stress levels all affect your menstrual cycle. Therefore, no single cause can be identified.

How does your diet affect PCOS?

Many women with PCOS have high insulin levels. Insulin is produced in your pancreas. Normal insulin levels help convert sugar into energy, but too much insulin causes insulin resistance. As a result, the insulin you produce isn't properly metabolized by your body. This allows your body to produce more androgens.

Losing weight is often difficult for women with PCOS. Your diet contributes to insulin resistance. Therefore, it's wise to limit certain foods.

Can nutrition support your menstrual health?

Studies have shown that diet plays a role in hormonal disorders like PCOS. Therefore, it's best to adjust your diet if you want to combat insulin resistance. This involves foods that reduce the effect of sugar on the blood. Foods high in fiber are the holy grail – they help slow digestion and reduce the effect of sugar on the blood.

Some examples of fiber-rich foods:

• vegetables such as cauliflower and broccoli;
• dark leafy greens such as kale, spinach;
• beans and lentils;
• berries;
• green and red peppers;
• nuts such as almonds, pine nuts and walnuts;
• pumpkin and sweet potato.

We all have different bodies and different lifestyles, so find what works for you, but nutrition always comes first when it comes to your hormones. Choose a nutritious diet to support your health:

• Choose plenty of natural, unprocessed foods.
• Focus on healthy fats such as oily fish, nuts and seeds, olive oil, avocado.
• Vary as much as possible and choose colorful vegetables and fruits
• Add enough protein to your meals. You can also find it in chickpeas, nuts and seeds, tofu, and not just meat and poultry.
• Avoid refined sugars, processed foods, alcohol and trans fats.

Why Breakfast Is the Most Important Meal When You Have PCOS

Breakfast is important for everyone, but if you have PCOS, it's especially crucial to prevent blood sugar spikes. Breakfast is the first opportunity of the day to fill your body with nutrients that will give you energy for the day. As a result, you're more likely to avoid unhealthy snacks or sugar, which is especially not ideal if you have PCOS. Eggs and avocado are a good way to start the day and ideal for keeping your energy levels stable. Try to avoid a sugary breakfast. If you have granola or a fruit smoothie, always add some nuts and seeds or extra protein.

Not a big breakfast eater? No problem. Check out Morgane's morning routine for a delicious (and easy!) breakfast.

What not to eat if you have PCOS:

What you can avoid are the 'standard' things that are often discouraged:

• Refined sugars
• Fried foods
• Soft drinks and energy drinks (drinks with sugar)
• Processed meats such as hot dogs, sausages, and meat toppings
• Alcohol
• Coffee. Sorry, ladies. Research shows that women who drink more than two cups of coffee a day have higher estrogen levels during the follicular phase of their cycle. Read more about it here: How Coffee Affects Your Hormones .

Of course, you can enjoy a croissant, chips, or a glass of wine every now and then. But do so in moderation, especially if you're experiencing a lot of discomfort.

Are dairy products bad for PCOS?

You may have heard that dairy is bad for women with PCOS, and there's some truth to that. Dairy products contain a hormone called insulin-like growth factor, which increases androgen production in women.

Dairy products also often contain a lot of sugar. You want to avoid this because it causes insulin levels to rise and fall too quickly. Your body then can't regulate blood sugar levels properly. This can lead to inflammation.

Additional nutrients for PCOS

You can support your menstrual health by adjusting your diet. However, it's difficult to get all the essential nutrients through food. What are the most important nutrients to pay attention to? Consider all vitamins, especially vitamin B6. Choose enough healthy fats (omega-3). Finally, check whether you're getting enough magnesium.

Do you have a specific question about PCOS symptoms? Chat with us through our website . We're here to answer your questions. No bots or automated replies. Real people who completely understand and want to help.