Polycystic ovary syndrome (PCOS) is a common hormonal disorder that can affect a woman’s ability to conceive. There are many dietary interventions that you can use to improve your fertility if you have PCOS. In this post, we will explore PCOS fertility diet tips that you can make to improve your fertility and overall health.
Why look at your diet? A lifestyle change could be all that’s needed to regulate your ovulation and reduce infertility. A prospective randomised double blind study (a gold standard of clinical studies) compared the effectiveness of medications (clomiphene citrate and metformin) with lifestyle and found that the lifestyle modification group not only achieved a significant reduction in waist circumference, total androgen and lipids profile but the pregnancy rate was 20% where as it was 12.2% for clomiphene, 14.4% in metformin and 14.8% in the clomiphene and metformin group.
There are certain foods that are beneficial for women with PCOS, and by ensuring that these foods are a part of your diet, you can help improve your fertility. In this blog post, we’ll share some tips on what to eat if you’re trying to conceive with PCOS, whether or not you have had a reversal of your sterilisation.
Easy to Implement PCOS Fertility Diet Tips
Include plenty of fibre
PCOS diet fibre is important for women with PCOS because it helps regulate insulin levels. Insulin resistance is a common symptom of PCOS, and by eating foods that are high in fibre, you can help regulate your insulin levels and improve your fertility. There are two types of fibre – soluble and insoluble. Both are beneficial for women with PCOS, but soluble fibre is especially important because it binds to hormones and helps to remove them from the body. Good sources of soluble fibre include oats, legumes, flaxseed, and chia seeds. Insoluble fibre is also beneficial because it helps to keep the digestive system regular, which is important for women with PCOS who often suffer from constipation. Good sources of insoluble fibre include whole grains, wheat bran, nuts, and seeds. Including plenty of fibre in your diet is an essential part of managing your PCOS and improving your fertility.
Eat Plenty of Healthy Fats
A PCOS diet is important for hormone balance, and they can also help increase fertility. Good sources of healthy fats include avocados, olive oil, nuts, and seeds. By including these fat-rich foods in your diet, you can help improve your hormone levels and increase your chance of getting pregnant. In addition to eating plenty of healthy fats, it’s also important to eat a variety of other nutrient-rich foods, such as fruits and vegetables, lean protein, and whole grains. By following a pcos diet, you can help improve your overall health and increase your chances of conceiving.
Get Your Protein from Plant Sources
If you’re struggling with PCOS, making dietary changes can be a helpful way to manage the condition. One important aspect of your diet is to make sure you’re getting enough protein. Protein is essential for fertility, but it’s especially important to get your protein from plant sources if you have PCOS. Plant-based proteins are easier for the body to digest and they don’t contain the hormones that can be found in animal proteins. Good sources of plant-based protein include beans, lentils, tofu, and tempeh. In addition to protein, another important nutrient for women with PCOS is healthy fats. Healthy fats help to promote insulin sensitivity and regulate hormone levels. Good sources of healthy fats include avocados, olive oil, nuts, and seeds.
Avoid Processed meats and Foods
A PCOS diet is a special diet that helps women with Polycystic Ovary Syndrome to manage their symptoms. The diet includes avoiding processed foods, eating a lot of whole, nutrient-dense foods, and getting regular exercise. Processed foods can contain a lot of sugar and unhealthy fats, which can make PCOS symptoms worse. If you’re trying to conceive with PCOS, it’s especially important to avoid processed foods and eat a diet that is rich in whole, nutrient-dense foods. Some good examples of nutrient-dense foods are leafy green vegetables, berries, lean protein sources, and healthy fats like avocados. Getting regular exercise is also important for managing PCOS symptoms. Exercise helps to regulate insulin levels and can help to reduce inflammation. If you’re not sure where to start, talk to your doctor or a registered dietitian about creating a PCOS diet plan that is right for you.
If you have PCOS, it’s important to eat regular meals. Skipping meals can cause your blood sugar levels to drop, which can trigger PCOS symptoms. By eating regular meals, you can help keep your blood sugar levels stable and improve your fertility. When planning your meals, be sure to include plenty of lean protein, healthy fats, and complex carbohydrates. These nutrients will help to stabilise your blood sugar levels and promote hormone balance. In addition, make sure to stay hydrated by drinking plenty of water throughout the day.
Many women with PCOS unknowingly have chronic inflammation which feeds the insulin resistant cycle, increases tiredness and increases weight gain. Therefore, eating foods known for their anti-inflammatory properties such as blueberries, bklackberries, cherries, kale, spinach, broccoli, cauliflower and dark red grapes all help to reduce internal inflammation. Other anti inflammatory foods include some pulses, green tea, healthy fats, turmeric, cinnamon, dark chocolate and red wine.
A possible side effect of all these dietary changes is weight loss. A loss of 5-10% of total body weight is sufficient to regain reproductive function by 55% -100% within 6 months .
Our PCOS fertility diet tips encourage you to include plenty of fibre, healthy fats, protein from plants, anti-inflammatory foods and unprocessed foods. It is also important to eat regular meals throughout the day in order to keep blood sugar levels steady. By following these dietary guidelines, women with PCOS can improve their fertility and increase their chances of becoming pregnant. If you have been struggling to conceive due to PCOS, consider making some changes to your diet and see if it makes a difference. What foods have you found helpful in controlling your PCOS symptoms?
 W.C. Knowler, E. Barrett-Connor, S.E. Fowler, R.F. Hamman, J.M.Lachin, E.A. Walker, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med, 346 (2002), pp. 393-403