PCOD Diet Chart

Polycystic Ovary Disease (PCOD) is a medical condition diagnosed in females during the reproductive age. The condition causes the ovaries to produce more immature or partially mature eggs which accumulate in the ovary. Over time these immature or partially mature eggs begin to develop into cysts which cause the release of excess amounts of androgens, a hormone leading to irregular periods, infertility, and other health problems.

According to Unicef.org, about one-third of menstruating women around the world suffer from PCOD. Lifestyle factors like chronic stress, an unhealthy diet, and an inactive lifestyle can be linked to this enormous number. Females suffering from PCOD can experience issues like heavy bleeding during periods, irregular menstrual periods, sleep disorders, depression, difficulty getting pregnant, skin darkening, etc.

What are the Causes of PCOD Problems?

The exact cause of PCOD is still unknown, though several factors influence the hormone level and ovarian function leading to PCOD including,

• Insulin Resistance

  Insulin produced by the pancreas helps regulate the blood sugar level in the body. The excess insulin level leads to the overproduction of androgens affecting ovulation.

• Genetic/Family History

  Several studies reveal indicators connected to genetic sequences associated with PCOD. Individuals may be at greater risk if a close family member has it.

• Lifestyle Habits

  Unhealthy lifestyle habits like excessive consumption of junk food, heavy smoking and alcohol consumption may also cause conditions like PCOD and other related disorders.

• Obesity

  A hormonal imbalance and insulin resistance caused by obesity can also result in PCOD.

• Inflammation

  Low-grade inflammation due to various reasons can trigger the ovaries to overproduce androgens contributing to PCOD.

Foods to Eat in PCOD

Keeping up a healthy diet is beneficial for overall health, particularly for people facing PCOD and related conditions. If a customised diet plan is followed while managing PCOD it can help with weight control, insulin sensitivity, support hormonal imbalance, and reduce inflammation. A combined approach involving regular exercising, stress management, and making healthy dietary changes can help with the effective management of PCOD. The recommended food that helps with managing PCOD includes, 

• Fiber-rich Food

  Insulin resistance is frequently linked to polycystic ovarian disease. Including foods high in fibre in your daily diet can help keep the blood sugar levels stable. The diet should include vegetables that are high in fibre such as spinach, broccoli, etc.

• Healthy Fats

  Consuming healthy fats helps with hormone production, lowers inflammation, and promotes hormone imbalance. Including products with healthy fats like avocados, nuts, flax seeds, chia seeds, etc in daily diet can help effectively manage PCOD and other related conditions.

• Lean Proteins

  Adding protein to the daily diet like fish, tofu, lentils, etc. can help support muscle health, promote a feeling of fullness, and help regulate hormones.

• Antioxidant-rich Food

  Foods that are high in antioxidants can help control stress, lower inflammation, and balance insulin production. Berries, spinach, avocado, nuts, olive oil and, other foods can all help increase antioxidant levels managing PCOD effectively.

• Herbal Teas

  Green teas and spearmint tea are rich in antioxidants and are known to have anti-androgen properties. Including these in your regular diet can help with improving insulin sensitivity.

Additional foods and products to incorporate into the daily diet to manage PCOD include fruits and vegetables with a low glycemic index (GI), omega-3-rich foods, fermented foods, green leafy vegetables, etc.

Foods to Avoid in PCOD

Some foods can help maintain hormonal balance while others can worsen hormonal imbalance, increase inflammation, and aggravate insulin resistance. Certain food categories can exacerbate the symptoms of PCOD and should be avoided including:

7-Day Diet Chart for PCOD Patients

Monday

• Breakfast: Moong dal cheela with mint or tomato chutney & a bowl of yoghourt
• Mid-morning: 1 apple or 1 cup green sprouts
• Lunch: 2 multigrain chapatis, mixed vegetable curry & a bowl of dal
• Evening: Green tea & a handful of makhanas or nuts
• Dinner: 1-2 chapatis, fish/vegetable curry & 1 cup salad

Tuesday

• Breakfast: 2 idlis with sambar & a cup of green tea 
• Mid-morning: 1 guava or a small bowl of roasted chana
• Lunch: Brown rice, rajma curry & a bowl of salad
• Evening: 1 cup low-fat buttermilk & a handful of unsalted nuts
• Dinner: 1-2 whole grain chapatis, tofu/soya chunks & spinach soup

Wednesday

• Breakfast: 2 slices of brown bread with low-fat cheese slice & 2 boiled eggs
• Mid-morning: 1 small bowl of boiled black chana
• Lunch: Khichdi with vegetables & a bowl of low-fat curd
• Evening: Coconut water & a small portion of roasted peanuts
• Dinner: Jowar chapati, mixed salad & (spinach) palak paneer curry

Thursday

• Breakfast: Mixed vegetable poha, 1 cup low-fat milk
• Mid-morning: 1 small bowl mix of berries or any seasonal fruit
• Lunch: Brown rice, a bowl of chicken/soya chunk curry & a bowl of low-fat curd
• Evening: Herbal tea with a small bowl portion of sprouts
• Dinner: Mix vegetable curry/egg curry with 2 chapatis & salad

Friday

• Breakfast: Ragi dosa with coconut chutney & a handful of soaked almonds
• Mid-morning: 1 kiwi/pear or a cup of grilled vegetables
• Lunch: 2 whole-grain chapati, bottle gourd curry & a bowl of dal
• Evening: 2 wheat rusks & 1 cup tea
• Dinner: Chana masala/chicken curry & 1-2 multigrain chapatis

Saturday

• Breakfast: Vegetable upma with a small bowl of curd & green tea
• Mid-morning: 1 small banana or a handful of mixed seeds
• Lunch: Brown rice, dal palak (spinach dal) with carrot-cucumber salad
• Evening: Herbal tea with a small bowl of mixed sprouts
• Dinner: Clear chicken soup/mixed vegetable soup & soya chunks/stir-fried tofu

Sunday

• Breakfast: 2 uthappam & a bowl of plain yoghourt 
• Mid-morning: 1 cup boiled black chana or a handful of roasted chana
• Lunch: 2 multigrain chapatis, bhindi (ladyfinger) & a bowl of cucumber salad
• Evening: Lemon ginger tea & a handful of roasted makhanas
• Dinner: Mushroom curry with 2 millet chapatis & 1 cup salad

A balanced diet for managing PCOD promotes balancing hormones, reducing inflammation, managing insulin resistance, and maintaining a healthy weight. Since, PCOD is a chronic condition and can’t be cured, following a balanced diet and avoiding the triggering food & products can help manage the symptoms and reduce the risk of long-term complications and promote the overall quality of life. Under the direction of a nutritionist or specialist a customised diet plan is created with the patient’s overall health in mind. It aids in the efficient management of the symptoms related to PCOD and fosters long-term health.

FAQs

What are the complications of the PCOD problem?

There are various complications related to PCOD, including infertility, depression, obesity, sleep apnea, etc. Changes in lifestyle, medication, supervision, etc. can all help manage these complications.

Why does PCOD cause weight gain?

PCOD is a condition when excessive hormones called androgens are produced. Elevated androgen levels can increase appetite, and promote abdominal fat storage leading to weight gain.

When is PCOD dangerous?

PCOD can have serious consequences including an increased risk of diabetes, heart disease, pregnancy complications, and other illnesses if left untreated/unmanaged.