You might be diagnosed with PCOS or PCOD when you go for a routine health checkup or treatment for irregular menstrual cycles, fertility issues, etc. The terms “Polycystic Ovarian Disease” (PCOD) and “Polycystic Ovary Syndrome” (PCOS) are used interchangeably, but they have distinct differences.
Since both are related to hormonal imbalance, understanding these differences is crucial for effective management, especially when it comes to diet. If you are looking for the PCOD diet chart to improve your health or achieve your health goals, then let’s dive deeper into this article.
Meaning Of PCOD
PCOD, often called Polycystic Ovarian Disease, is a condition where the ovaries produce multiple cysts, leading to hormonal imbalances and symptoms like irregular periods, weight gain, and acne. It’s primarily related to ovarian function.
Meaning Of PCOS
PCOS, or Polycystic Ovary Syndrome, is a broader endocrine disorder affecting the ovaries, metabolism, and overall hormones. It involves insulin resistance, inflammation, and androgen excess, leading to symptoms like PCOD, plus additional issues like infertility and metabolic problems.
What are The Dietary Differences Between PCOD And PCOS
When you have PCOD, you may suffer from mood swings, low self-confidence, and low motivation. Similarly, PCOS can give you symptoms like irregular or absent periods, excess hair on the face and body, acne, weight gain, and sometimes infertility.
This signifies that PCOD and PCOS are different problems, and thus, there are many dietary differences between them. Here, the PCOS diet mainly focuses on reducing inflammation and oxidative stress, while the PCOD diet focuses on improving insulin sensitivity. Also, the PCOS diet may require a more restricted carbohydrate intake, while the PCOD diet can include more complex carbohydrates.
Thus, these conditions are better treated with the right diet plan that is best prepared by the dietician. Whether it’s a PCOD diet chart for weight loss or a PCOS diet plan for boosting overall health, they can give you the best advice.
PCOD Diet Plan And Tips
Eat Whole-Grain Foods- Foods like brown rice, quinoa, and whole wheat bread are known as good sources of energy, fiber, and essential nutrients. This helps to regulate blood sugar and insulin levels and thus decreases PCOD issues.
Include Fiber-Rich Foods- Foods like fruits, vegetables, and legumes support digestive health, satiety, and hormone regulation. This helps to manage PCOD symptoms and boost overall health.
Include Healthy Fats Foods- In PCOD, acne and skin problems usually occur because of a hormonal imbalance. But a diet rich in healthy fats like avocado oil, dark chocolate, chia seeds, or flaxseed can help reduce androgen levels and minimize symptoms.
Maintain Water Level In the Body– Water is the secret of a healthy and happy life; if your body is hydrated, you remain healthy. So, when going through PCOD, drink plenty of water to support hormone balance and digestion and flush out toxins.
Keep an Eye on Weight- Apart from food, your menstrual cycle plays a vital role in managing PCOD symptoms. So, you must maintain a balanced diet and a healthy weight to balance irregular periods and promote fertility.
PCOS Diet Plan and Tips
Focus on Whole Foods -PCOS may happen due to an imbalanced diet. So, you must emphasize unprocessed foods like fruits, veggies, whole grains, lean proteins, and healthy fats to provide essential nutrients and fiber.
Eat Carbohydrate-Rich Foods– Crabs are a vital source of energy and hormonal balance in the body. So, you can choose complex carbs like whole grains, fruits, and veggies to manage insulin levels and provide sustained energy.
Include More Protein- Proteins are needed to keep the body energized and healthy. Thus, protein-rich foods like lean meats, fish, and legumes support hormone balance, satiety, and weight management.
Eat Healthy Fats-Rich Foods- Fats in the body play an important role in providing energy, protecting organs, and maintaining hormonal balance. Thus, include nuts, seeds, and avocados for improving health and reducing PCOS.
Manage insulin resistance & inflammation- Try to maintain a healthy weight that improves insulin sensitivity, reducing the risk of related health issues. Also, anti-inflammatory foods like omega-3-rich fish, turmeric, and leafy greens can help minimize chronic inflammation.
Foods To Include With PCOD & PCOS
Ultimately, what you eat has a significant effect on your mind and body. Thus, if you want to overcome PCOS and PCOD naturally, taking the PCOD and PCOS friendly snacks as well as foods is the ultimate solution. Here are some of the foods to include and avoid for optimal health.
Include Food In PCOD-
- Green vegetables like spinach, kale
- Avocado, nuts, and seeds
- Berries
- Apples
- Fatty Salmon
- Olive oil
- Turmeric
- Cinnamon
- Dark chocolate
Include Food In PCOS-
- Brown rice
- Quinoa
- Oats
- Whole wheat rotis
- Millets (ragi, jowar, bajra)
- Broccoli, spinach, beans, okra
- Cabbage, carrots, beetroot
- Cauliflower, mushrooms
- Eggs (whites preferred)
- Chicken, fish
- Paneer, tofu
- Nuts & seeds
- Flax seeds & chia seeds
- Turmeric (curcumin)
- Ginger
- Berries
Foods To Avoid With PCOD & PCOS
Here is are list of food items that must be avoided with PCOS and PCOD and boost your hormonal health.
PCOS Restricted Foods
- High-glycemic index foods: Cause insulin resistance, worsen hormonal imbalances (e.g., white rice, white bread, sugary drinks).
- Foods high in saturated and trans fats: Contribute to inflammation and worsen hormonal imbalances (e.g., red meat, full-fat dairy, processed snacks).
- Foods high in advanced glycation end (AGE) products: Worsen insulin resistance and hormonal imbalances (e.g., charred foods, fried foods, processed meats).
- Foods that trigger inflammation: Exacerbate PCOS symptoms, worsen hormonal imbalances (e.g., gluten, dairy, soy).
- Foods high in phytates: Can interfere with mineral absorption, worsen hormonal imbalances (e.g., beans, grains, nuts).
PCOD Restricted Foods
- Refined carbohydrates: Cause insulin resistance, worsen hormonal imbalances (e.g., white bread, sugary drinks, pasta).
- Sugary foods: Disrupt blood sugar and insulin levels, leading to hormonal imbalances (e.g., candy, baked goods, sweetened yogurts).
- Processed meats: Contain advanced glycation end (AGE) products, which worsen insulin resistance and hormonal imbalances (e.g., corned beefs, sausages, bacon).
- Dairy products high in sugar and saturated fat: Can worsen insulin resistance and hormonal imbalances (e.g., whole milk, cheese, ice cream).
- Foods high in unhealthy fats: Contribute to inflammation and worsen hormonal imbalances (e.g., fried foods, processed snacks).
Sample Meal Plan For Healthy Lifestyle With PCOS And PCO
PCOS, as well as PCOD, are different conditions and thus require an individual diet plan to overcome these issues. For better results, consult the best dietitian to get personalized diet charts for a healthy lifestyle.
Let’s uncover the sample meal plan, which can vary from person to person with PCOS and PCOD conditions.
| Mealtime | PCOS | PCOD |
| Breakfast | Leafy greens (spinach, kale), vegetables, salad, fruits, and vegetable soup | Oatmeal with fruits and nuts |
| Lunch | Omega-3-rich fish, beans and other protein-rich legumes, dal, salad | Grilled chicken with quinoa and veggies |
| Snack | Green team with roasted cashews, makhana, almonds, etc. | Carrot sticks with hummus |
| Dinner | Grilled paneer, green vegetables, khichdi, and other high-carb-rich foods | Baked salmon with sweet potato and greens |
Wrap Up
Imbalanced hormones are the foremost reason for PCOS and PCOD. However, it can be completely cured with the right intake of foods, exercise, and maintaining a balanced lifestyle. If you are suffering from PCOD and PCOS, don’t worry, as going on the right diet can effectively reduce symptoms.
Here, consulting with a professional dietician can be a wise choice. By considering your health, issues, and preferences, they will give you the best suggestion on foods to intake and avoid.
Ms. Sheenam from Patiala, Panjab, is the trusted dietician in India who can help you design the best PCOD diet chart to maintain a better life. Being experienced and skilled, she will advise on the best PCOS and PCOD diet plan. Consult today to beat PCOD and PCOS and achieve desired health goals without stress!
