PCOS diet tips to balance hormones and beat the bloat

Polycystic Ovary Syndrome (PCOS) is known to be a common hormonal disorder which affects millions of women worldwide, with symptoms including irregular periods, weight gain, acne, excess hair growth and bloating. One of the most effective ways to control PCOS is to eat a well-balanced diet. Some easy PCOS diet hacks include-

• Embrace low-glycemic index (GI) food: Eat more low- GI foods like whole grains, non starchy vegetables, avocados and nuts as they get absorbed easily and are easily digestible
• Increase fibre intake: Fibre is a crucial nutrient for managing PCOS as it helps in regulating the blood sugar, supports digestion and keeps full for long. It also removes excess estrogen from the body which is a key factor in hormonal balance
• Add anti-inflammatory foods: Inflammation plays a significant role in PCOS, often leading to symptoms like bloating, fatigue, and weight gain. By eating anti-inflammatory foods like fatty fish, leafy greens, berries, olive oil etc. one can calm their body and reduce the discomfort
• Cut back on dairy and gluten (if sensitive): Dairy causes a spike in insulin levels, while gluten leads to inflammation in sensitive individuals. They do not necessarily affect everyone with PCOS but some women report improvements in their symptoms after reducing or eliminating them
• Stay hydrated and beat the bloat: Bloating is one of the common symptoms of PCOS which often arises due to digestive issues, hormonal imbalances and inflammation, which can be controlled by staying hydrated

– inputs by Dr. Apurrva Sawant

Managing PCOS doesn’t have to be challenging, but every woman's body responds differently, so it’s important to understand what works best for your body.