PCOD (polycystic ovarian disorder) is a serious condition that affects a large number of girls and young women. This condition can cause ovulation issues and make it difficult to achieve pregnancy in the future.
There are many ways you can tackle PCOD and treat the issue. One such way is following a healthy diet, though you might not have an idea what is good and bad to eat to control PCOD.
This is why, in this article, we have drafted an extensive PCOD diet chart and a list of the nutrients and foods you should eat and avoid during PCOD recovery. You can use this when you are starting your PCOD recovery journey.
PCOD Diet Chart
Here is an effective food chart that you can follow during your recovery from PCOD and its symptoms.
Note: This chart includes both vegetarian and non-vegetarian dishes. Vegetarians can eat alternative dishes in place of certain dishes they do not prefer.
| Break fast | Lunch | Snack | Dinner | |
|---|---|---|---|---|
|
Monday |
Sprouted moong dal dosa with coconut chutney |
Brown rice with grilled fish and stir-fried spinach |
Buttermilk |
Multigrain roti with vegetable kurma |
|
Tuesday |
Vegetable poha with chopped peanuts ( aval upma) |
Brown rice with kidney bean curry |
A bowl of berries
|
Whole wheat roti with chicken stir-fry |
|
Wednesday
|
Masala oats with nuts and seeds
|
Brown rice with chana masala |
A bowl of roasted makhana (fox nuts) |
Lentil soup with a side salad |
|
Thursday |
Besan dosa with whole wheat flour and vegetables |
Brown rice vegetable biryani |
A bowl of melons |
Chapati or toti with chana masala and green salad |
|
Friday |
Egg omelette with spinach and tomatoes |
Brown rice with fish curry and steamed vegetables |
A cup of roasted pumpkin seeds |
Moong dal kichdi |
|
Saturday |
Foxmillet porridge with nuts and berries |
Lentil soup with a side salad and multigrain bread |
Roasted chickpeas with some turmeric and chilli powder |
Chicken stir-fry with vegetables and quinoa |
|
Sunday |
Scrambled eggs with whole wheat roti |
Brown rice vegetable biryani |
A bowl of mixed nuts and seeds |
Baked salmon with roasted vegetables |
This is just a sample PCOD diet chart. If you want a diet chart according to your health and meal preferences, you can discuss and draft one with your doctor or dietician.
Foods You Can Eat After PCOD
The foods you eat after PCOD are an essential part of maintaining your health after PCOD. Here are some foods that can help you decrease the effects of PCOD and help you recover.
High-Fiber Food
High-fiber foods have many benefits for PCOD management. The main benefit is managing insulin resistance, which is common in PCOD. Fiber slows down the absorption of sugars in the body, thus maintaining balanced sugar levels.
It also helps regulate hormonal balance in the body and aids in weight management, which are also common issues in women with PCOD. Some foods with high fiber content are
- Fruits: Berries, oranges, pears, etc.
- Vegetables: Leafy veggies like spinach, kale, etc., and cruciferous veggies like Brussels sprouts.
- Whole grains: Oats, whole-wheat bread, brown rice, quinoa, etc.
- Nuts & seeds: Almonds, chia seeds, flaxseeds, etc.
Lean Proteins
Like fibers, proteins also help with blood sugar management and hormone regulation, but in a different way. Proteins slow down the digestion of carbohydrates, thus slowing down sugar absorption and maintaining blood sugar levels.
It also helps produce hormones responsible for metabolism and appetite. Taking proteins can make you feel full longer, thus curbing occasional cravings. Some lean protein foods you can eat are fish, skinless chicken or turkey, lentils, beans, tofu, etc.
Healthy Fats
When saying healthy fats, we are talking about monounsaturated and polyunsaturated fats. Both these fats are essential for the body and help manage some PCOD symptoms, like hormone regulation and weight management.
They can also reduce inflammation and help enhance the absorption of nutrients in the body. Some healthy fats you can include in your PCOD diet are
- Fatty fish (salmon, sardines, mackerel, etc.)
- Nuts and seeds (almonds, chia seeds, flaxseeds, etc.)
- Avocados
- Eggs
- Olive oil
Low-Glycemic Index (GI) Carbohydrates
Not all carbohydrates are bad for you. You can add carbohydrates with a low glycemic index to gain its benefits and reduce its effect on your blood sugars at the same time.
Some low-GI carbohydrates you can try are
- Fruits: berries, apples, grapefruits, pears, etc.
- Vegetables (without starch): Leafy greens, cauliflower, broccoli, etc.
- Whole grains: Brown rice, whole-wheat bread, oats, etc.
- Legumes: Chickpeas, beans, lentils, etc.
Antioxidant-Rich Fruits
Antioxidants can fight free radicals and prevent oxidative stress that can damage your cells. They can also combat inflammation caused by free radicals and other common symptoms of PCOS.
Several fruits rich in antioxidants also have other nutrients like vitamins, minerals, fiber, etc. They can further improve your health and support your body as you try to recover from the effects of PCOS.
Some antioxidant-rich fruits you can add to your PCOD diet are
Berries (strawberries, blueberries, raspberries, etc.)
Cherries
Citrus fruits (oranges, grapefruits)
Papaya
Green Leafy Vegetables
Green leafy vegetable are high in several vitamins and minerals like Vitamins A, C, K, iron, calcium, folate, fiber, etc. All these nutrients aid in hormone regulation, metabolism, and helps maintain your overall health.
Some healthy green veggies you can add to your PCOD diet are
- Spinach
- Kale
- Mustard greens
- Collard greens
Dairy Alternatives
If you are lactose intolerant or wish to have alternate options to your regular dairy products, you can go for plant-based milk options like soy milk, almond milk, coconut milk, etc. They are rich in nutrients and can be an effective replacement for dairy products.
Herbal Teas
If you wish to take the herbal route and are looking for herbal teas to reduce your PCOS, you can go for either spearmint or green teas. These two teas are known to reduce the androgen (male hormone) levels in the body and can effectively help you manage PCOD symptoms.
Foods You Should Avoid After PCOD
Similar to how you have certain foods you can add to your PCOD diet, there are also some foods you should strictly stay away from to recover from your PCOD.
Processed Foods
Processed or canned foods are high in artificial flavors, unhealthy fats, and refined sugars. All these are harmful to the body and can increase your risk of high blood sugar levels and weight gain.
Sugary Beverages And Foods
Soft drinks, energy drinks, and flavored fruit juices contain unhealthy sugars and fats that can harm your body by increasing insulin resistance and blood sugar levels. So, avoid them strictly in your PCOD diet plan.
Excessive Caffeine
Excess caffeine consumption can disrupt your hormone levels. So try keeping your caffeine intake moderate, like only 1 or 2 cups of coffee per day.
Red Meat
Though red meat contains proteins, high consumption has been associated with an increase in PCOD. Instead, try foods like poultry, fish, and other healthy sources of protein.
Conclusion
PCOD might seem like a serious issue, but with the right care and certain lifestyle modifications, you can recover well and treat the condition completely.
If you want an expert opinion and a customized PCOD diet chart for your condition, you can visit a fertility doctor or dietician to draft one. Hope and positivity also help with your recovery. So, always believe that you will recover and turn back to your old self.
FAQs
Here are some foods that you should absolutely avoid when you are recovering from PCOD.
- Processed or fried foods
- Sugary beverages or foods
- Excessive caffeine
- Red meat
- Excessive alcohol
Most fruits are generally high in essential nutrients. You can certainly add fruits like berries (strawberries, raspberries, etc.), pomegranates, avocados, citrus fruits, etc., to your PCOD diet plan.
Yes, you can absolutely eat eggs if you want to. Eggs are highly nutritious and can be a valuable addition to your PCOD diet.
