3 things you can try for your PCOS (without cutting food groups)
If you, or someone you might know, is living with Polycystic Ovarian Syndrome, you may be familiar with some of the symptoms:
- irregular menstrual cycles
- fertility issues
- weight cycling
- insulin resistance
- fatigue and inflammation
- poor body image
Just to name a few.
While unfortunately not all sunshine and daisies, we do have some good evidence to support some small and simple nutrition changes, that are really quite impactful.
And most excitingly, nutrition changes that do not require the cutting of food groups or a strict meal plan. A must here at Glow HQ.
- OMEGA 3 Fatty Acids
Helpful for: inflammation, fatigue, ovulation, insulin resistance
Omega 3 fatty acids have been found to support ovulation and to help reduce insulin resistance (6). Their anti-inflammatory powers also mean they help manage the stress your body is trying to cope.
Omega 3 can be found in:
- Oily fish e.g. salmon, tuna, sardines, snapper, barramundi, trout
- Canola Oil, Olive Oil, Grapeseed Oil, Flaxseed oil
- Walnuts, Hazelnuts, Pecans, Pinenuts, Pistachio
- Chia Seeds, Linseeds
Many people living with PCOS may require a therapeutic dose of Omega 3 to support overall health and wellbeing, meaning they may require a supplement. In this case, it is best to speak to your Dietitian about the best dose and brand for you.
Helpful for: insulin resistance, carbohydrate metabolism, hanger
Inositols are a form of B-vitamin found in grains, beans and nuts and fruits. They have been found to support how our bodies use insulin, as well as how they metabolise carbohydrate.
While inositols can be naturally found in our diet, best practice recommends a 40:1 ratio of two types of inositol.
Speak to your Dietitian about the best ratio and brand for you.
- PROTEIN + Protein Timing
Helpful for: inflammation, insulin resistance, “hanger”
You may find that eating slightly more protein each day than other individuals of the same age and size works best for you. While the research is still developing in this area, it seems that having some protein in your meals and snacks can help those with PCOS improve their sensitivity to insulin, help combat inflammatory processes and prevent that all too common” hanger”.
Starting recommendations include aiming for:
>5g protein per snack
>20g at meals
And at least 10-20g at supper
Protein sources include:
- Red meat
- Legumes and lentils
- Dairy e.g. yoghurt, cheese, milk
- Nuts and nut butters
- Protein powders and bars
If you’re looking for more support, reach out to one of our Accredited Practising Dietitians here.