Polycystic Ovary Syndrome (PCOS) and Diet

Polycystic ovarian syndrome (PCOS) is the most common hormonal disorder in females and affects an estimated eight to 13% of women of reproductive age. It can lead to a variety of frustrating symptoms, including irregular menstrual cycles, excess hair growth on the face and body, acne, difficulty conceiving, weight fluctuations, insulin resistance, and infertility.

While there may be several symptoms or metabolic abnormalities that need to be addressed, the first line of treatment for PCOS patients who are overweight is lifestyle changes, primarily dietary modifications and exercise for weight loss. A weight reduction can improve symptoms and potentially boost fertility.

This guide provides an overview of the relationship between PCOS and fertility. It covers the symptoms and causes and offers practical advice on incorporating PCOS-friendly foods into your lifestyle.

What is polycystic ovary syndrome (PCOS)?

Polycystic ovary syndrome, or PCOS, occurs when the ovaries produce an excessive amount of androgens, a group of sex hormones more commonly associated with male traits like body hair growth and voice changes. This overload of androgens can disrupt the normal function of the ovaries, resulting in irregular or absent menstrual cycles, and anovulation (the infrequent or absent release of eggs) can cause excess body hair to grow and lead to a polycystic appearance of the ovaries (extreme number of tiny fluid-filled sacs or follicles) on ultrasound.

Symptoms of PCOS

Other symptoms of PCOS include:

• Excessive hair growth (hirsutism) on the face, chest, or other areas of the body
• Acne or oily skin
• Male pattern baldness
• Insulin resistance and weight gain
• Difficulty getting pregnant or infertility

Women with PCOS also have a higher risk of developing certain health conditions such as type 2 diabetes, hypertension (high blood pressure), heart disease, and endometrial cancer.

PCOS and Fertility

PCOS is a leading cause of infertility in women, with 70-80% experiencing difficulty conceiving. This is primarily due to the irregular or absent ovulation that occurs with PCOS.

In a typical menstrual cycle, hormones released by the brain signal the ovaries to mature and release an egg. However, in women with PCOS, the hormonal imbalance disrupts this process, leading to irregular or absent ovulation.

While some women with PCOS may ovulate occasionally, their chances of natural conception remain lower compared to women without PCOS. The good news is that with an early diagnosis and appropriate treatment, women with PCOS can still have successful pregnancies.

What causes PCOS?

PCOS is a complex disorder with no one known cause.

Possible factors that may contribute to PCOS include:

• Insulin resistance: Approximately 35%-80% of women with PCOS have insulin resistance, which means their bodies have trouble using insulin effectively. Insulin is responsible for helping the body use glucose (sugar) for energy. When the body doesn’t respond well to insulin, it leads to higher levels of insulin and androgens in the blood.
• Genetics: PCOS often runs in families, suggesting a strong genetic component. If you have close relatives with PCOS, your risk of developing it increases.
• Inflammation: Emerging research indicates that low-grade, persistent inflammation may contribute to PCOS development.
• Environmental factors: Exposure to certain environmental factors, such as endocrine-disrupting chemicals, may also contribute to developing PCOS.

What is the PCOS diet?

The PCOS diet isn’t a one-size-fits-all plan, but it’s been proven to be beneficial for many women with PCOS. It’s a sustainable and balanced approach to eating that focuses on whole, nutrient-dense foods that help regulate hormones, manage insulin levels, and reduce inflammation.

Some individuals with PCOS may find additional benefits from a ketogenic diet, which is very low in carbs and higher in protein and fats. However, this diet is restrictive and should only be attempted under the guidance of a registered dietitian or healthcare professional.

What to Eat with PCOS

While not every woman with PCOS will respond the same way to dietary changes, prioritizing foods with a low glycemic index (GI) is a good starting point.

What does this mean in practice? Opting for lean proteins over fatty meats (like bacon or hot dogs), choosing whole grains instead of refined carbs, and incorporating plenty of fruits, non-starchy vegetables, and healthy fats into your diet.

PCOS-Friendly Foods

• Lean protein: Chicken, fish, turkey, tofu, beans, lentils, eggs, and low-fat dairy. Lean protein helps stabilize blood sugar and provides essential nutrients for building and maintaining muscle mass.
• Complex carbohydrates: Whole grains (like brown rice, quinoa, and oats), fruits, vegetables (especially non-starchy veggies), and legumes. These provide lasting energy, are fiber-rich, and help regulate blood sugar.
• Healthy fats: Avocados, olive oil, nuts, seeds, and fatty fish (salmon, tuna, mackerel). Healthy fats support hormone production, reduce inflammation, and promote heart health.
• High-fiber foods: Whole grains, fruits, non-starchy vegetables, legumes, and nuts. Fiber helps you feel full longer, slows digestion, and prevents blood sugar spikes.

Foods to Avoid with PCOS

• Refined carbohydrates: White bread, white rice, pastries, sugary cereals, cookies, cakes, and other highly processed foods. These foods are low in nutrients and cause rapid spikes in blood sugar levels.
• Sugary drinks: Soda, juice, energy drinks, sweetened teas, and other beverages with added sugar. These are empty calories that contribute to weight gain and insulin resistance.
• Processed foods: Pre-packaged snacks, fast food, fried foods, and foods high in added sugars, sodium, or unhealthy fats. These offer little nutritional value and can exacerbate PCOS symptoms.
• Red meat and full-fat dairy: While these foods aren’t entirely off-limits, it’s best to consume them in moderation and opt for leaner options when possible.

Other Ways to Manage PCOS Symptoms

Maintaining a healthy diet isn’t the only way to manage PCOS symptoms. Here are a few more things you can do:

• Consider taking supplements: While not regulated by the FDA, some research suggests certain supplements may help manage PCOS symptoms and fertility. Talk to your doctor about options like inositol, zinc, or berberine to see if they’re right for you.
• Add probiotics to your diet: Incorporating probiotic supplements or foods like kimchi and kombucha can reduce inflammation and improve gut health, which may improve PCOS symptoms.
• Engage in regular physical activity. Aim for at least 150 minutes of exercise per week to improve insulin sensitivity, manage weight, and reduce symptoms of PCOS. Weight loss through physical activity may also improve ovulation.

Takeaway

While we’ve covered some general guidelines, remember that everyone’s body and needs differ. The best treatment plan for you will depend on your individual preferences, health goals, and any underlying conditions.

Think of it as a partnership between you, your body, dietitian, or healthcare professional. By working together, you can create a PCOS meal plan that you’ll actually enjoy — one that supports your overall health and helps you feel your absolute best.

A Word from RMA

At RMA Network, we understand the emotional and physical challenges that PCOS can bring to your fertility journey. Our compassionate team of experts is here to guide and support you every step of the way.

Whether you’re newly diagnosed or have already tried other treatments, we have a range of proven solutions, from medication and intrauterine insemination (IUI) to advanced in vitro fertilization (IVF) techniques, to help you overcome PCOS-related infertility.

Don’t let PCOS stand in the way of your dreams of parenthood. Contact us today to schedule a consultation and take the first step toward building your family.