What should I eat or avoid in PCOD problem?

iChhori Team
What to Eat and Avoid in PCOS (PCOD)

What to Eat and Avoid in PCOS (PCOD)

❌ Foods to Avoid

  • Refined carbs & added sugars: White bread, pasta, white rice, sugary cereals, sweets, soda, and packaged snacks.
  • Processed & fried foods: Chips, fast food, frozen snacks, and fried items increase inflammation and insulin resistance.
  • Red meat & full-fat dairy: Limit beef, mutton, and whole milk/cheese as they may worsen hormone imbalance.
  • Unhealthy oils: Avoid hydrogenated or overly processed oils (soybean, canola); switch to olive oil, ghee, or coconut oil.
  • Alcohol & artificial sweeteners: These may disrupt hormones and blood sugar stability.

✅ Foods to Include

  • Low-GI carbs: Brown rice, oats, barley, whole wheat, legumes, berries, and fibrous veggies.
  • Lean proteins: Eggs, tofu, legumes, fish, and lean poultry help balance blood sugar.
  • Healthy fats: Avocados, olive oil, chia seeds, flaxseeds, and nuts reduce inflammation.
  • Antioxidant-rich foods: Leafy greens, broccoli, cauliflower, colorful fruits and vegetables.
  • Hydration: Water, green tea, herbal teas — avoid sugary drinks.

🕒 Meal & Nutrition Tips

  • Eat small, frequent meals every 3–4 hours to stabilize blood sugar and prevent cravings.
  • Balance each meal with protein, healthy fat, and fiber-rich carbs.
  • Aim for a Mediterranean-style diet rich in plant-based foods, lean protein, and good fats.
  • Exercise regularly (150 minutes/week), manage stress, and get quality sleep.

🗓️ Sample Daily Plan

  • Morning: Warm water with mint and cinnamon. Soaked almonds (15–20) + flaxseeds + toned milk. 30–40 min walk + green tea.
  • Breakfast: Egg scramble with veggies or sprouts salad with mushrooms, berries, and broccoli.
  • Lunch: Brown rice or multigrain chapati + dal/tofu/chicken + mixed veggies + salad.
  • Snack: Green tea + handful of peanuts or roasted chana.
  • Dinner: Fruit salad + low-fat yogurt (unsweetened), by 8 PM.
  • Tip: Sip ajwain or tulsi water throughout the day to aid digestion.

🩺 Final Takeaway

A PCOS-friendly diet is all about consistency: choose whole foods, avoid processed sugar and carbs, and focus on anti-inflammatory, hormone-balancing nutrition. Pair with an active lifestyle, good sleep, and mindful habits. Always consult your doctor or dietitian for a personalized plan.

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