A PCOD diet should focus on whole foods, fiber, protein, and healthy fats, emphasizing low-glycemic index (GI) options to manage blood sugar and inflammation, which are key aspects of PCOD. A typical diet includes plenty of vegetables, whole grains (like brown rice, oats, and quinoa), fruits, lean proteins (fish, chicken, eggs, lentils), and healthy fats (nuts, seeds, avocado). It’s crucial to avoid or significantly limit refined carbohydrates, sugary foods, processed foods, and fried items, as they can worsen symptoms

Symptoms of PCOD and how can diet and exercise help

Following are the symptoms or the consequences faced by woman when suffering from PCOD include,

• Changes in weight and trouble losing weight
• Active acne on face, chest and upper back
• Hair loss
• Irregular menstruation (Oligomenorrhea), heavy menstruation (Menorrhagia) or absence of menstruation (Amenorrhea)
• Fatigue
• Trouble conceiving
• Production of androgen increases

A healthy and well-balanced diet along with regular physical exercise or yoga can help a lot with PCOD. Yoga alone won’t be enough to manage PCOD, so combine it with other lifestyle changes like healthy diet and maintaining an adequate sleep. Make sure to include foods high in iron, calcium, protein, potassium, magnesium, and several vitamins, including vitamin B, when creating a PCOD diet chart.

Foods to include in PCOD diet chart:

• High-Fibre Foods: High-fibre foods help reducing cholesterol levels, maintaining a healthy body weight. With PCOD you develop insulin resistance and high fibre foods can help in stabilising blood sugar levels. High fibre food includes legumes, lentils, beans, whole grains like brown rice and vegetables like broccoli, spinach etc.

• Low-Glycaemic Index Carbohydrates: Low-glycaemic index foods are those which are less likely to raise blood sugar levels in your body. PCOD can increase the levels of blood sugar in your body, so to keep that in control taking low GI carbohydrates is beneficial. Low GI foods include soy products, beans, fruit, milk, pasta, grainy bread, porridge (oats) and lentils.
• Antioxidant-Rich Fruits: PCOD comes with inflammation and oxidative stress and to overcome that taking anti-oxidants rich fruits is very important as these help in natural detoxification of your body. These include berries, cherries, dark red fruits and grapes etc.
• Green Leafy Vegetables: Green leafy vegetables should be a part of PCOD diet as they maintain hormonal balance of your body. These vegetables include kale, spinach and broccoli and are good sources of vitamin K, iron and folate.
• Healthy fats: Nuts like walnuts, almonds, pine nuts and pistachios are source of healthy fats and help in maintaining a good health. Like almonds help in decreasing levels of androgen in your body. Avocados and seeds like flax seeds and chia seeds can support hormone balancing.
• Lean proteins: Including lean meats in your diet like fish (salmon and tuna etc.), tofu, skinless poultry, these are a good source of proteins, iron, zinc and vitamin B12. These are easily absorbed in the body and help in managing PCOD and are extremely beneficial for menstruating woman particularly in their adolescents.

Foods to avoid in PCOD:

When having PCOD it is advised not to skip meals and do not take heavy meals at a time because skipping meals can lead to overeating, which can lead to issues like obesity which is not good for your health. Here are some of the foods which should not be consumed if you are suffering from PCOD as it can make your symptoms worse.

• Pastries, cakes, white bread, and other products containing refined carbohydrates (Maida)
• Fast-Food and fried foods, including burgers, pizza, and fries
• meat that has been processed
• Fruits high in sugar, like bananas, mangoes, Jack fruit, etc.
• Pork and red meat

To design a customised PCOD diet plan for losing weight and hormone balance that suits your unique needs, speak with a medical professional or dietitian. Recall that making modest, long-lasting dietary adjustments can have a big impact on your PCOD journey. PCOD can be cured by making minute changes in your diet.

Core Principles of a PCOD Diet

The primary goals are:

1. Manage Insulin Resistance: This is the key. Choose complex carbs over simple ones to prevent blood sugar spikes.
2. Reduce Inflammation: Incorporate anti-inflammatory foods to combat chronic inflammation linked to PCOD.
3. Balance Hormones: Support hormone regulation through healthy fats and fiber.
4. Maintain a Healthy Weight: Even a 5-10% reduction in body weight can significantly improve symptoms.

Foods to Include (Eat More)

• High-Fiber Vegetables: Broccoli, cauliflower, spinach, kale, bell peppers, zucchini, leafy greens.
• Lean Protein: Chicken, fish (salmon, tuna, mackerel), eggs, tofu, lentils, chickpeas, beans.
• Complex Carbohydrates: Whole oats, quinoa, brown rice, barley, whole-wheat bread, sweet potatoes.
• Healthy Fats: Avocado, nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), olive oil.
• Anti-inflammatory Spices: Turmeric, cinnamon, ginger.

Foods to Limit or Avoid (Eat Less)

• Refined Carbohydrates: White bread, white pasta, maida, pastries, cookies.
• Sugary Foods & Drinks: Sodas, fruit juices, desserts, candy, sugary cereals.
• Processed Foods: Packaged snacks, fast food, processed meats (sausages, bacon).
• Unhealthy Fats: Fried foods, excessive red meat.
• Dairy (for some): Some women with PCOD find reducing dairy helps. Monitor your body’s response.

Sample PCOD Diet Chart (1200-1500 Calories)

This is a sample framework. Portion sizes should be adjusted based on your specific calorie needs.

Early Morning (6:30 – 7:00 AM)

• 1 glass of warm water with a dash of lemon juice and ½ tsp soaked fenugreek seeds (methi) water.
• Why? Hydrates the body and helps kickstart metabolism.

Breakfast (8:00 – 8:30 AM)

• Option 1: 2 egg whites + 1 whole egg omelette with spinach and peppers.
• Option 2: 1 bowl of vegetable oats/poha with added peanuts or sprouts.
• Option 3: 1 cup Greek yogurt with a handful of berries and 1 tbsp flaxseeds.
• Why? A protein and fiber-rich breakfast to maintain energy levels.

Mid-Morning Snack (11:00 AM)

• Option 1: A handful of almonds and walnuts (approx. 10-12 pieces).
• Option 2: A fruit (apple, pear, or a small bowl of papaya).
• Option 3: A cup of green tea.
• Why? Prevents overeating at lunch and keeps blood sugar stable.

Lunch (1:00 – 1:30 PM)

• 1 large bowl of salad (cucumber, lettuce, tomatoes) with lemon juice.
• 1 bowl of vegetable (e.g., chickpea curry, lentils/dal).
• 1 chapati (whole wheat) or ½ cup brown rice/quinoa.
• A portion of grilled/boiled chicken or fish (if non-veg) or paneer/tofu (if veg).
• Why? A balanced meal with fiber, complex carbs, and protein.

Evening Snack (4:00 – 4:30 PM)

• Option 1: A cup of herbal tea (ginger/cinnamon) with a handful of roasted chana.
• Option 2: A small bowl of sprouted moong chaat.
• Option 3: 1 fruit.
• Why? Combats evening cravings healthily.

Dinner (7:00 – 7:30 PM)

• Option 1: Grilled fish/chicken with a large portion of sautéed or steamed vegetables.
• Option 2: Vegetable and lentil soup with a side of quinoa.
• Option 3: A small bowl of dal with a green vegetable sabzi.
• Avoid roti/rice at dinner or keep it very minimal.
• Why? A light, early dinner aids digestion and improves sleep quality.

Lifestyle Tips to Complement Your Diet

1. Regular Exercise: Combine cardio (walking, cycling, swimming) with strength training (weight lifting, bodyweight exercises). Strength training is excellent for improving insulin sensitivity.
2. Stress Management: High cortisol (stress hormone) worsens PCOD. Practice yoga, meditation, deep breathing, or pursue a hobby.