PCOS, or Polycystic Ovarian Syndrome, is a hormonal disorder that causes cysts to develop on the ovaries. Its symptoms can range from irregular periods to fertility problems, weight gain, mood disorders, acne, and more. While the cause of it remains unknown, it is possible to manage and improve these symptoms by changing how and what you eat.
What is the best “diet” for PCOS?
Most doctors recommend an anti-inflammatory diet as the most effective way to combat PCOS. That’s because it helps improve gut health and manage blood sugar levels, both key ingredients when it comes to balancing your hormones. This is not dissimilar to how one should treat gut sensitivities, so if you’re looking for a general grocery list on top of the recipes below, check out this post.
It is also important to note that there is no one-size-fits-all when it comes to any meal plan, as different people have different needs. So, when in doubt, talk to your doctor to ensure you’re finding the best values to fit your lifestyle and goals.
Brown Rice Stir-Fry with Vegetables
Note: We suggest reducing the amount of olive oil, but if you’d prefer to remove it entirely, cook the garlic, cayenne powder and parsley in water or oil-free broth instead. Feel free to add or replace the listed veggies depending on what you have on hand–we highly recommend adding some kind of legume like bean sprouts or cooked lentils.
Tex-Mex Breakfast Skillet
Note: Add a small portion of black beans on the side for extra taste and protein, or use a mix of them and lentils in place of ground beef to make it plant-based friendly. Just be mindful of quantity, as beans in excess can cause bloating.
Instant Pot Spinach and Mushroom Farro Risotto
Note: Pair this with lentil stew and a cup of fruits of your choice for added balance.
Grab’n’Go Egg Muffins
Note: These are a great way to have an easy, PCOS-friendly meal on hand, and they have the added benefit of helping you clean out your fridge by using up leftovers you may have on hand.
One-Pot Chickpea Bowl
Note: You can make this recipe your own relatively easily–simply cook chickpeas with any spice of your choice and pair it with any grain of your choice; we recommend brown rice, quinoa, or couscous. If the blueberry lime salad isn’t to your taste, make sure to still fill half your plate with some different kind of raw salad. And feel free to add a serving of roasted vegetables of your choice!