PCOD Diet Tips: What to Eat and Avoid
Polycystic Ovarian Disease (PCOD) affects millions of Indian women. While there's no cure, the right diet can significantly help manage symptoms and improve quality of life.
Understanding PCOD and Diet
PCOD is closely linked to insulin resistance, which is why diet plays such a crucial role in management. The goal is to:
- Stabilize blood sugar levels
- Reduce inflammation
- Support hormonal balance
- Achieve healthy weight
- Whole grains (brown rice, oats, quinoa)
- Vegetables (leafy greens, broccoli, cauliflower)
- Legumes (dal, chickpeas, kidney beans)
- Chicken breast
- Fish (especially fatty fish like salmon)
- Eggs
- Paneer (in moderation)
- Tofu and tempeh
- Nuts and seeds (almonds, walnuts, flaxseeds)
- Olive oil
- Avocados
- Coconut oil (in moderation)
- Turmeric (haldi)
- Ginger (adrak)
- Tomatoes
- Green tea
- Berries
- White bread, white rice
- Maida-based products
- Instant noodles
- Packaged snacks
- Sweets and desserts
- Sugary drinks
- Fruit juices
- Chocolate
- Fast food
- Packaged meals
- Processed meats
Foods to Include
1. High-Fiber Foods
2. Lean Proteins
3. Healthy Fats
4. Anti-Inflammatory Foods
Foods to Avoid
1. Refined Carbohydrates
2. Sugary Foods
3. Processed Foods
4. Dairy (for some)
Some women with PCOD find that reducing dairy helps. Try eliminating for 3 weeks to see if symptoms improve.Sample PCOD-Friendly Day
Breakfast: Oats upma with vegetables + green tea
Lunch: Quinoa pulao + grilled chicken + raita + salad
Snack: Handful of nuts + 1 fruit
Dinner: 2 jowar rotis + palak dal + cucumber salad
Additional Tips
1. Eat small, frequent meals 2. Don't skip breakfast 3. Stay hydrated 4. Include cinnamon in your diet 5. Exercise regularly
PCODdiethormonal balancewomen health