Mediterranean diet for PCOS: What to eat and how

Many women around us struggle with Polycystic Ovarian Syndrome (PCOS), a hormonal disorder that can disrupt moods, wreck life and even change personalities. Women with PCOS produce an excess amount of androgens, which are male sex hormones, from their ovaries. This hormonal imbalance often prevents the ovaries from releasing eggs properly during the menstrual cycle. In some cases, it can also disrupt the menstrual cycle and even lead to fertility issues.

Health experts suggest that the severity of PCOS symptoms can be managed by adopting lifestyle changes, particularly in diet and exercise. Some common symptoms include irregular periods, weight gain, excessive body hair, acne, thinning hair, elevated blood sugar levels, and velvety patches of skin in body folds.

What to eat to handle PCOS?
A Mediterranean-style diet, rich in fibre, healthy fats, and antioxidants, is considered beneficial for reducing the intensity of PCOS. The Mediterranean diet eliminates saturated fats, processed meats and refined sugar, which makes it a powerful tool to address inflammation, says Amanda Stathos, a clinical dietitian at Johns Hopkins’ Sibley Memorial Hospital. Whole grains, such as oatmeal, brown rice, and quinoa, along with vegetables like broccoli, green beans, eggplant, and leafy greens like spinach and kale, can play a positive role. Food items such as black beans, kidney beans, fish, shellfish, walnuts, pistachios, sunflower seeds, berries, and citrus fruits are also highly recommended. Instead of reaching for juice or soda, make it a habit to drink plain water infused with berries, cucumber, or citrus fruits for a refreshing and healthier alternative.

For snacks, chickpeas or nuts can be a healthier alternative to chips. It is also advisable to replace white bread, rice and pasta with whole-grain or whole-wheat options.

How to eat
At mealtimes, try to fill at least half your plate with non-starchy vegetables. As per the Mediterranean diet pattern, everything is good in moderation. It can also be adapted to local produce. However, PCOS patients should avoid foods such as French fries, fried chicken, potato chips, and red meats like pork and beef. Similarly, sugar-loaded instant oatmeal, white rice, and energy drinks are also required to be removed from the menu.

Alongside dietary adjustments, regular physical activity is equally important. Start with exercises like walking for 10–15 minutes a day, and gradually incorporate activities such as cycling, yoga, or swimming to build a sustainable fitness routine.