Specific foods to help support PCOS
Flaxseeds: Flaxseed are a rich source of several biologically active compounds, including omega 3, lignans and dietary fibres. Adding 30g daily can lead to reduction in insulin concentration, triglycerides, inflammation and body weight.
Cinnamon: Research shows cinnamon supplementation is active in reducing blood sugar levels and improving insulin sensitivity. If you don’t want to take supplements, you could also try sprinkling a teaspoon of cinnamon on your porridge, yoghurt or smoothie daily instead.
Green Tea: This tea is highly antioxidant and anti-inflammatory, and contains compounds such as catechins and epigallocatechin gallate (EGCG). Research has explored the effects of these extracts of green tea in supplement form and found they can help with weight loss. Although more research is needed to say whether drinking the tea would have the same effect.
Spearmint Tea: Drinking two cups of this tea daily has been shown to have lower testosterone levels in women with PCOS.
Vinegar and lemon juice. Adding these to your foods is thought to significantly reduce the glycemic index of the food you eat. Perhaps you could make a dressing with olive oil and apple cider vinegar, or squeeze a lemon over your veggies.
Fermented foods: A healthy gut can be beneficial for women with PCOS, and incorporating fermented foods like sauerkraut, kimchi, kombucha, and miso into your diet can support gut health. These foods contain numerous beneficial bacteria per serving. If you don't consume fermented foods regularly, you might consider taking a probiotic supplement to promote a healthy gut.
Research on women with PCOS who took a probiotic supplement for 12 weeks showed significant improvements in several markers associated with PCOS, such as a reduction in inflammatory markers, lower oxidative stress, and decreased levels of testosterone. Therefore suggesting that the health of the digestive system can have a significant influence on the development and progression of PCOS.
Flaxseeds: Flaxseed are a rich source of several biologically active compounds, including omega 3, lignans and dietary fibres. Adding 30g daily can lead to reduction in insulin concentration, triglycerides, inflammation and body weight.
Cinnamon: Research shows cinnamon supplementation is active in reducing blood sugar levels and improving insulin sensitivity. If you don’t want to take supplements, you could also try sprinkling a teaspoon of cinnamon on your porridge, yoghurt or smoothie daily instead.
Green Tea: This tea is highly antioxidant and anti-inflammatory, and contains compounds such as catechins and epigallocatechin gallate (EGCG). Research has explored the effects of these extracts of green tea in supplement form and found they can help with weight loss. Although more research is needed to say whether drinking the tea would have the same effect.
Spearmint Tea: Drinking two cups of this tea daily has been shown to have lower testosterone levels in women with PCOS.
Vinegar and lemon juice. Adding these to your foods is thought to significantly reduce the glycemic index of the food you eat. Perhaps you could make a dressing with olive oil and apple cider vinegar, or squeeze a lemon over your veggies.
Fermented foods: A healthy gut can be beneficial for women with PCOS, and incorporating fermented foods like sauerkraut, kimchi, kombucha, and miso into your diet can support gut health. These foods contain numerous beneficial bacteria per serving. If you don't consume fermented foods regularly, you might consider taking a probiotic supplement to promote a healthy gut.
Research on women with PCOS who took a probiotic supplement for 12 weeks showed significant improvements in several markers associated with PCOS, such as a reduction in inflammatory markers, lower oxidative stress, and decreased levels of testosterone. Therefore suggesting that the health of the digestive system can have a significant influence on the development and progression of PCOS.