Ask the Expert

Q. As someone living with PCOS, what are some dietary tips I can incorporate to effectively manage this condition? Also, how can I modify my diet to support my health during menopause? – Kalyani Nath

A. Dear Kalyani,

If you have been diagnosed with PCOS, it’s important to make healthy changes in your diet to manage this condition effectively. Here are some personalized dietary tips for you:

1. Focus on High-Fiber Fruits and Vegetables: Incorporate plenty of fiber-rich fruits and vegetables into your meals. These include options like berries, leafy greens, and cruciferous vegetables such as broccoli and cauliflower. They can help regulate your hormones and improve insulin sensitivity.
2. Include Lean Protein Sources: Choose lean protein sources such as fish, poultry, and plant-based options like beans, legumes, and lentils. These proteins can support hormone balance and provide essential nutrients for your body.
3. Opt for Whole Grains: Replace refined grains with whole grains like whole wheat bread, pasta, and brown rice. These complex carbohydrates can help stabilize your blood sugar levels and provide sustained energy.
4. Incorporate Healthy Fats: Include sources of healthy fats in your diet, such as fatty fish (salmon, tuna), egg whites, nuts, seeds (flaxseeds, sunflower seeds), and oils like olive oil or flaxseed oil. These fats can support hormone production and contribute to your overall health.
5. Choose Low-Fat Dairy: Opt for low-fat milk and yogurt to ensure you’re getting enough calcium and other essential nutrients without excessive saturated fats.

When it comes to managing menopause, here are some dietary tips specifically for you:

1. Focus on Calcium, Magnesium, and Vitamin D: Include a variety of fruits, vegetables, and low-fat dairy products in your diet to ensure you’re getting adequate calcium, magnesium, and vitamin D. These nutrients are essential for maintaining strong bones and reducing the risk of osteoporosis.
2. Include Omega-3 Fatty Acids: Incorporate sources of omega-3 fatty acids such as fatty fish (salmon, tuna), flaxseeds, walnuts, and chia seeds. These healthy fats can help reduce hot flashes and support heart health.
3. Consume Phytoestrogen-Rich Foods: Include foods like broccoli, cauliflower, soybeans, and chickpeas in your diet. These foods contain phytoestrogens that can help maintain estrogen levels in your body during menopause.

While making these dietary changes, it’s important to avoid certain foods:

1. Fried and Processed Foods: Minimize your consumption of fried foods like fries and chips, as well as processed foods like cakes and pastries. These foods can contribute to inflammation and worsen PCOS symptoms.
2. Saturated Fats: Limit your intake of saturated fats found in butter and margarine, as they can increase the risk of heart disease and impact hormone balance.
3. Sugary Beverages: Avoid sugary beverages like soda and sweetened tea, as they can lead to weight gain and worsen insulin resistance.
4. Refined Flours: Reduce your consumption of refined flour products like white bread, pizza, and pasta. Instead, choose whole-grain alternatives that provide more nutrients and fiber.

Please consult with a healthcare professional who can provide personalized advice tailored to your specific needs.

Take care of yourself and prioritize your well-being!

Meena Chugh is a certified dietician and nutritionist.