Polycystic ovary syndrome (PCOS) is one of the most common endocrine disorders that causes health problems like irregular periods, weight gain, hair growth and acne. It is important to take necessary steps to manage this health condition, the most significant of which is dietary changes. However, there are various myths about it that can cause management to be disrupted. We spoke to Vidi Chawla, founder of Physio Diet and Beauty Clinic, Gurugram, who debunked the diet myths associated with PCOS and provided the facts.
Myths and Facts About the PCOS Diet
Myth 1: Carbohydrates are the enemy
One of the most common myths is that women with PCOS should eliminate carbohydrates from their diet. While processed carbohydrates and sugars can cause insulin resistance, which is common in PCOS, complex carbohydrates provide energy and generally nourish the body. On the other hand, fiber is abundant in whole grains, vegetables, and fruits and helps slow down the digestion of carbohydrates. This in turn helps regulate blood sugar levels and supports gut health.
Instead of completely eliminating carbohydrates, it is recommended to consume foods with high fiber content and low glycemic index to maintain stable energy levels. Low carbohydrate intake can disrupt the hypothalamic-pituitary-adrenal (HPA) axis and lead to hormonal imbalances. Therefore, choosing the right types of carbohydrates is very important.
Myth 2: Dairy products should be avoided
Some people believe that consuming dairy products can worsen the symptoms of PCOS. This may be because dairy products can affect insulin and hormone levels. However, there is no clear scientific evidence to support this idea. International evidence-based guidelines do not recommend that women with polycystic ovary syndrome avoid dairy products or follow a dairy-free diet.
“For example, Greek yogurt and low-fat cheese are good sources of protein and calcium, which can be beneficial,” Chawla added. “The issue is often how much people consume and how well they tolerate these products.”
Read also: How is chronic inflammation related to PCOS? A doctor explains.
Myth 3: Fats are bad for PCOS
If you think all fats are bad for your health, think again. Avocados, nuts, seeds, and fatty fish contain healthy fats and omega-3 fatty acids that can be beneficial. These fats help reduce inflammation and improve insulin sensitivity. They also help you feel full, help control cravings, and aid in weight loss.
Myth 4: Gluten-free equals PCOS-friendly
Some people think that a gluten-free diet can be helpful in managing PCOS. “Unless a woman has been diagnosed with gluten intolerance, there is no strong evidence that a gluten-free diet is inherently beneficial for PCOS,” Chawla added, “instead, focus on the quality of your carbohydrate and fiber intake, which play an important role in managing symptoms.”
Read also: Polycystic ovary syndrome, obesity and infertility: An expert explains their connection and what you need to know
Myth 5: Focusing only on weight management
Maintaining a healthy weight is very important for managing polycystic ovary syndrome, but the focus should be on overall health, not just weight control. “Even losing 5 to 10 percent of your body weight can improve symptoms like irregular cycles and insulin resistance, but adopting a balanced, nutrient-rich diet is beneficial regardless of weight changes,” says Chawla.
What should women with PCOS eat?
Maintaining a balanced diet can help improve PCOS symptoms and overall health. Chawla lists the steps to follow for a balanced PCOS diet:
- High-fiber foods: Leafy greens, fruits, and whole grains help stabilize blood sugar levels.
- Lean proteins: Chicken, fish, eggs, and plant-based proteins to support muscle and satiety.
- Healthy fats: nuts, seeds, avocados, and olive oil to reduce inflammation.
- Anti-inflammatory nutrients: Berries, leafy greens, turmeric, and green tea to combat systemic inflammation.
- Low-glycemic nutrients: Minimize blood sugar swings by choosing foods with a low glycemic index.
Bottom line
“Dietary changes can impact the management of PCOS, but it is important to follow scientific and expert advice,” Chawla concluded. “Rather than following restrictive or fad diets, women with PCOS should focus on a sustainable, balanced approach that nourishes their bodies, stabilizes hormones, and supports long-term health.”
[ Disclaimer: This article contains information provided by a professional and is for informational purposes only. Therefore, we recommend that you consult your specialist regarding any health issues to avoid complications. ]
