Gainder S, Sharma B. Update on Management of Polycystic Ovarian Syndrome for Dermatologists. Indian Dermatol Online J. 2019;10:97–105. While it’s great to experiment and try out new diets, the number of different diets out there might seem overwhelming to many. Plus, finding the right exercise routines to follow can just add to the stress you’d feel due to PCOS. That’s why we’ve covered both of these topics in greater detail in the coming chapters. You’ll find the best diet plans to follow for PCOS along with lifestyle changes to help with weight loss. Haqq L, McFarlane J, Dieberg G, Smart N. Effect of lifestyle intervention on the reproductive endocrine profile in women with polycystic ovarian syndrome: a systematic review and meta-analysis. Endocr Connect. 2014;3(1):36–46. Jeanes YM, Reeves S, Gibson EL, Piggott C, May VA, Hart KH. Binge eating behaviours and food cravings in women with Polycystic Ovary Syndrome. Appetite [Internet]. 2017;109:24–32. Available from: http://dx.doi.org/10.1016/j.appet.2016.11.010

While nutritional support cannot eradicate PCOS, it can provide you with support for simple changes to eating and exercise patterns. Nutrition professionals will explain how these changes may help alleviate symptoms of PCOS and help manage the condition. Some main things I took away were to limit: alcohol, processed sugar, dairy (yogurt, milk, cheeses), gluten, soy, canola/ vegetable oils, caffeine/ coffee (switch to teas). Enjoy some vegetarian/ pescatarian, add healthy nuts, fats, and oils. Those with the condition may find replacing high GI foods effective, even if they do not need to lose weight. It has also been found that when combined with weight-loss, a low GI diet can help regulate the menstrual cycle.

Further reading

You may find swapping some high GI foods for low GI foods helpful, as it has been shown low GI diets improve the body’s ability to respond to insulin in people with PCOS. Eating low GI foods is also linked with having more regular periods. Many wholegrains have a low GI. Have balanced meals The symptoms of PCOS can be controlled using a combination of lifestyle changes, cosmetic measures (such as threading and waxing or permanent hair-reduction techniques for the removal of unwanted hair) and medication. Although you may have read about various fad diets for managing PCOS, international guidelines recommend adopting healthy lifestyle behaviours, including healthy eating and regular activity. However there is not one way of eating that’s best for PCOS. A dietitian can support you with creating healthy lifestyle habits tailored to you, which will help manage your PCOS symptoms. How can food help manage PCOS symptoms? There's quite a bit of information online about PCOS friendly meals and diets. The problem is it can get overwhelming.

There are many benefits to be gained from being physically active but the most relevant to PCOS is that it improves your body’s response to insulin. Many types of movement have been shown to support PCOS management. These include strength/resistance training, cardiovascular and HIIT training as well as more gentle forms of movement like yoga. It’s important to find something that you enjoy and can fit into your lifestyle. Guidelines suggest aiming for 150 minutes per week of moderate intensity activity or 75 minutes per week of more vigorous activity, and including some strength/resistance training twice a week. Top tips In this video, Dietitian Monika Bettney explains how polycystic ovary syndrome (PCOS) can affect us and how working with a nutrition professional can help.

When I started this blog it was mainly for myself. I wanted to be able to eat healthy and delicious meals like I used to eat but that fit a PCOS diet. At this early stage, you will also have the opportunity to discuss any dietary requirements or related health conditions that will need to be considered when creating your PCOS diet. After starting to do my own research on the menstrual cycle, I discovered a majority of their visuals were just pulled from Google images. On top of that, many of their recipes are differentiated by merely a few ingredients. For example, the avocado toast and the salmon (again with the salmon!) avocado toast only differ by 1-2 ingredients. The truth is that even I'm still confused about what the "best" diet is for PCOS. But, I do know what has worked for me and thousands of others.