Dietitian Tips to PCOS Management: A Compassionate Guide to Nutrition

What to Eat, What NOT to Eat

The "PCOS Diet" is lying to you. Most people will tell you what NOT to eat when you have PCOS. As dietitians who specialize in holistic nutrition care, we want to talk about what you SHOULD eat. Managing PCOS isn't about restriction; it's about blood sugar stability and nervous system regulation.

What Is PCOS? (Understanding the Hormonal Root)

Polycystic Ovary Syndrome (PCOS) is a common condition that affects people with ovaries during their reproductive years. While the exact cause of PCOS still remains unknown, PCOS is believed to be caused by a combination of genetic and environmental factors. PCOS is a chronic (lifelong) condition and can be managed through medical management, diet, and lifestyle.

PCOS is diagnosed by your healthcare provider using blood tests, an ultrasound, and/or a physical exam. Symptoms of PCOS can include:

Irregular Menstrual Cycle: This may mean missing periods, having cycles last more than 35 days, or experiencing heavy bleeding during cycles.
Elevated Androgen Levels: PCOS can be marked by higher levels of androgens (hormones), leading to symptoms like acne, excess facial hair or body hair growth (hirsutism), or thinning hair on one’s head or balding.
Ovarian Cysts: Affected ovaries may have cysts (small, fluid-filled sacs) surrounding the eggs. However, despite the name, not everyone with PCOS will develop cysts and not all ovarian cysts are indicative of PCOS.
Fertility Challenges: Irregular ovulation caused by PCOS commonly leads to fertility issues and difficulties with conception.
Insulin Resistance: Many folks with PCOS experience insulin resistance. Think of insulin (a hormone) as a key; this key unlocks a door to our cells that lets circulating glucose from our blood into our cells to be used. Insulin resistance means that the body’s cells do not respond as they should to insulin - the key no longer works in the lock! This can lead to higher levels of insulin and poorer blood sugar management/elevated blood sugar, leading to https://sidebysidenutrition.com/diabetes-nutritionist-dietitian-colorado type 2 diabetes.
Other symptoms can include changes in skin, such as skin tags or the development of darker patches of skin.

PCOS is managed by addressing the individual’s symptoms and needs and can include nutrition and lifestyle adjustments, regular physical activity, dietary supplementation, medications, and medical management.

Nutrition Tips from https://sidebysidenutrition.com/pcos-dietitian-nutritionist-colorado Expert Dietitians: What to Eat When You Have PCOS?

Eating a balanced diet on top of eating enough and eating often enough throughout the day can be very supportive for folks living with PCOS!

Eating balanced meals and snacks can help support blood sugar regulation, energy levels, digestion, and more! Eating balanced meals and snacks means including a source of protein, carbohydrates (including fiber), and healthy fats. Aiming for eating a variety of foods and foods that you enjoy are also important components of a balanced diet!

Protein-rich foods like meats, fish, poultry, eggs, dairy products, dairy-free alternatives, soy products (like tofu and tempeh), nuts and seeds, and beans and legumes at meals and snacks can help support blood sugar levels by slowing down digestion and allowing our bodies to absorb the glucose from our foods more gradually. Protein-rich foods also help to support feelings of satiety and satisfaction and so much more!.

Fiber-rich foods like beans and legumes, whole grains, fruits, and vegetables also help to support blood sugar management. Fiber-rich foods also help to support digestion and bowel regularity. Fiber can also bind excess estrogen (a hormone) in the gut, allowing our bodies to excrete it, which can support hormonal balance. Fiber and probiotic-rich foods (e.g., fermented foods like yogurt, kefir, kombucha, sauerkraut, etc.) also support the health and balance of our gut microbiome, which may play an important role in PCOS.

Eating a variety of colorful plant foods (like fruits and vegetables) can also help support inflammation and oxidative stress for folks with PCOS because of the antioxidants present in these foods! Not to mention, many other foods like whole grains, beans, nuts and seeds, tea, herbs, and spices also contain these beneficial antioxidants.

Eating enough to meet your body’s needs and eating at regular intervals throughout the day helps support blood sugar regulation as well as energy levels, mood, and brain function, optimal digestion, and much more!

Nutrition for PCOS: Why "Adding" is Better than "Restricting"Here at https://sidebysidenutrition.com/ Side By Side Nutrition, we believe in the power of the foods that you add to your diet! Thus, a restrictive or reductive approach to nutritional management of PCOS is not the primary goal of this post.

We want to support you in healing your relationship to food and body! With that in mind, being mindful of and potentially reducing intakes of foods made from refined grain flours, fried foods, and foods high in saturated fats, and foods and/or drinks high in added sugars can help support management of PCOS.

Getting the support and tailored guidance of a Registered Dietitian can help you navigate your healthcare needs while empowering you by cultivating a positive relationship to food and body!