PCOD Diet: What Foods to Eat and Avoid?

Best Diet for PCOD: What to Eat & Skip for Hormonal Balance

Making conscious choices to support hormonal balance and reduce inflammation is key in managing PCOD (polycystic ovary disease). Focus on eating meals that support overall reproductive health, regulate insulin levels, and help maintain a healthy body weight.

Avoiding heavily processed options and prioritising more natural, fibre-rich items can make a noticeable difference. Simple daily habits and a consistent eating routine play a big role in managing symptoms effectively.

Learn more about PCOD diets!

What Foods to Eat with PCOD?

Listed below are the foods that should be consumed to manage PCOD:

1.  High‑Fibre Fruits and Vegetables

Include plants high in fibre, such as berries, oranges, spinach, broccoli, leafy greens, and peppers. This helps slow sugar absorption, which aids in stabilising blood sugar and insulin levels.

Adding high-fibre fruits to a PCOD diet is crucial, as many individuals dealing with the condition tend to have insulin resistance. Fibre is good for gut health, reduces inflammation, and supports hormone balance.

2.  Whole Grains and Complex Carbs

Whole grains, such as brown rice, oats, quinoa, and barley, are better than refined carbohydrates, like white bread. These complex carbohydrates have a low glycaemic index. This means they release energy slowly, preventing blood sugar spikes. They also help control insulin and support weight management.

3.  Lean Proteins

Protein-rich foods like lean meats and fish (salmon, tuna, and mackerel) and plant-based alternatives (beans, lentils, and tofu) are filling and help regulate blood sugar. Consuming protein helps to slow digestion, reduce hunger, and support muscle and metabolic health.

4.  Healthy Fats

Monounsaturated and omega-3 fats, like olive oil, avocados, walnuts, almonds, pistachios, flaxseeds, chia seeds, sunflower seeds, and fatty fish, calm inflammation and support hormone functions. Omega-3s may lower androgen levels, while nuts and seeds also supply minerals like magnesium and selenium.

5.  Low‑Fat Dairy (If Tolerated)

Small amounts of low-fat milk can provide calcium and protein for those who do not have lactose intolerance. If you suffer from acne or hormone issues, reduce your dairy intake and replace it with soy alternatives.

6.  Seeds for Hormonal Balance (“Seed Cycling”)

A targeted method involves rotating seeds in sync with menstrual phases:

• Flax and pumpkin seeds during the first two weeks to support oestrogen
• Sunflower and sesame seeds during the second half to maintain progesterone

Flaxseeds help remove excess oestrogen, while pumpkin, sesame, and sunflower seeds offer vitamin E, selenium, lignans, and calcium-all supporting hormonal health.

7.  Fatty Fish (Omega‑3 Source)

Salmon, tuna, mackerel, and sardines are specific examples of omega-3-rich fish. Regularly including them in meals (2–3 times per week) helps fight inflammation and supports heart and reproductive health.

What Foods to Avoid in PCOD?

Listed below are the foods that should be avoided to manage PCOD:

1. Refined Carbohydrates (White Bread, Pastries, and White Pasta) : Refined carbohydrates break down rapidly into glucose, causing sudden spikes in blood sugar. Individuals with PCOD who often have insulin resistance, the consumption of these refined carbs forces the body to produce excessive amounts of insulin which in-turn can worsen hormonal imbalances . It also makes it more difficult to lose weight. By swapping them with whole grains such as brown rice and oatmeal, blood sugar levels are stabilised.
2. Sugary Foods and Drinks (Sodas, Sweets, and Cakes) : These include foods with added sugars or high-fructose syrups. They rapidly raise blood sugar, further burdening the pancreas and contributing to insulin resistance, a common concern in PCOD. Limiting cakes, candies, sugary tea, and juices supports better metabolic balance.
3. Fried Foods (French Fries, Potato Chips, and Fried Chicken) : Fried foods are high in unhealthy fats and tend to trigger inflammation. They exacerbate hormonal imbalance and cardiovascular risk in PCOD. Regular consumption can also contribute to weight gain and insulin resistance.
4. Processed and Red Meats (Sausages, Bacon, Hamburgers, and Steaks) : These foods are often high in saturated fats and salt, promoting inflammation and raising cholesterol. They can negatively affect heart health and hormone levels in PCOD. Reducing processed meats and limiting red meat intake is advisable.
5. Trans Fats & Saturated Fats (Butter, Margarine, and Hydrogenated Oils) : Found in pastries, fast foods, and many packaged snacks, these fats increase inflammation and cholesterol. For women with PCOD, replacing them with healthy fats (like olive oil and avocado) supports better insulin regulation.
6. Highly Processed Foods (Cookies, Store-Bought Snacks, and Instant Cereals) : These are usually loaded with added sugars, trans fats, and refined flour. They’re harmful for hormonal balance and metabolic health and may sabotage weight control efforts, an important aspect of PCOD management.
7. Sugary Beverages (Sodas, Sweetened Beverages, and Energy Drinks) : Drinking calories with little to no nutrients leads to blood sugar spikes without satiety. These drinks can worsen insulin resistance and promote abdominal weight gain, an area of concern in PCOD.
8. Alcohol : Although not directly a common trigger, alcohol raises inflammation and can disrupt blood sugar regulation. Regular drinking may worsen insulin sensitivity and hormonal balance, impacting PCOD management.
9. Excessive Dairy (Full‑fat Milk, Cheese, and Cream) : Due to the saturated fats in full-fat milk, some people with PCOD experience worsened acne or hormonal imbalance. Low-fat dairy or plant-based alternatives may be helpful if you find that dairy aggravates symptoms such as skin breakouts.
10. Excessive Caffeine : Caffeine can increase stress hormones, such as cortisol. This can indirectly affect insulin and androgen. Limiting intake and monitoring your body's response can help support better hormone control.

Diet management can be a crucial factor in treating PCOD. Focusing on balanced meals can help individuals maintain a healthy body weight and support hormonal balance. By choosing foods with low glycaemic levels and avoiding sugars, you can control your insulin levels.

This will reduce the complications of PCOD. Consistently following these healthy habits will lead to improved energy, mood, and well-being. Those with PCOD who are patient and follow the right diet can enjoy a more vibrant, healthier future.