Diet in PCO Syndrome

Even if there is no cure for polycystic ovary syndrome (PCOS), the symptoms can be significantly reduced with the help of a change in diet.

If you are overweight, losing weight alone often brings about a significant improvement. However, losing weight is often difficult for those affected due to the disturbed hormone constellation.

A change in lifestyle and eating habits helps to regulate the disturbed hormone balance again. Because when the muscles are active and the hormone-producing abdominal fat, in particular, melts away, the cells react better to insulin, and the blood sugar level drops – and with it the production of male hormones. Therefore, white flour products and sweets, in particular, should be avoided as far as possible or at least enjoyed directly after the main meal in order to protect the blood sugar level. A lot of vegetables and filling protein are a must on the menu, combined with oils containing omega-3 such as walnut or linseed oil.

Diet in PCO syndrome

• Plenty of vegetables (at least 3 portions, preferably half a kilo a day) and low-sugar fruit (1-2 portions a day). Gently cook or steam the vegetables in a little liquid to preserve the ingredients.
• Three-meal principle: Meal intervals of at least 4.5 hours, no snacks if possible (otherwise unsalted nuts or vegetables). Plate distribution: 50% vegetables, 30% vegetable/animal protein side dish, 20% high-fiber-carbohydrate side dish
• Avoid white flour products, prefer whole grain bread, whole grain rice, and whole-grain pasta instead.
• Reduce sweets significantly, eat a maximum of one small portion daily (approx. 20 g) directly after the main meal
• Pre- and probiotic foods are good for the gut: e.g. E.g. rolled oats, buttermilk, kefir, plain yogurt, and fermented vegetables.
• High-quality oils provide healthy fatty acids, e.g. B. rapeseed oil, linseed oil, and walnut oil.
• Provide sufficient magnesium (at least 300 mg/day), e.g. B. contained in almonds, sesame, spinach, potatoes, berries, brown rice, millet, poultry, and salmon.
• Ensure adequate vitamin B1 intake (at least 1 mg/day, e.g. contained in oatmeal, legumes, plaice, asparagus, and walnuts) and adequate vitamin B6 intake (at least 1.4 mg/day, e.g .in poultry, mackerel, whole grains, broccoli, lamb’s lettuce, tomatoes, avocados, and walnuts).
• Sufficient iron intake (at least 15 mg/day, e.g. contained in red meat, millet, oatmeal, pumpkin seeds, sesame, pine nuts, chickpeas, and chanterelles).
• Be careful with salt, recommendation: maximum 5 g daily.
• Cooking yourself fresh, avoiding convenience products.
• Drink at least 2 liters of calorie-free beverages (water, tea) daily.
• Eat mindfully and slowly (saturation signal to the brain takes up to 20 minutes).
• Sufficient physical activity for more effective weight loss and improvement of insulin sensitivity (optimal: daily walk of at least 20 minutes, 2-3x sport/week, a mix of endurance and strength training); at least 10,000 steps per day.