PCOS Support Nutrient Calculator
Track key nutrients that help manage PCOS symptoms from nuts, seeds, and dried fruits. Support hormone balance, reduce inflammation, and improve insulin sensitivity.
The Role of Nutrition in PCOS Management
A reproductive endocrinologist would explain that diet and lifestyle modifications are the first-line treatment for managing PCOS symptoms. The primary goals of a PCOS-friendly diet are to improve insulin sensitivity, reduce inflammation, and support hormonal balance.
Key Nutrients for PCOS Wellness
- Omega-3 Fatty Acids: Help reduce the chronic low-grade inflammation often seen in women with PCOS. They may also help lower androgen levels.
- Fiber: Crucial for improving insulin sensitivity. Fiber slows down the digestion of carbohydrates, preventing sharp spikes in blood sugar and insulin, which is a core issue in PCOS.
- Magnesium: This mineral is vital for insulin function. Many women with PCOS have been found to have low magnesium levels, and increasing intake can help improve insulin resistance.
- Zinc: An essential mineral that plays a role in regulating the menstrual cycle and may help reduce symptoms associated with high androgen levels, such as hirsutism and acne.
Omega-3
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hormone balanceYour PCOS-Supporting Foods
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Frequently Asked Questions
What is the best diet for PCOS?
There is no single “best” diet. However, most successful dietary approaches for PCOS focus on whole, unprocessed foods, are rich in fiber, and emphasize anti-inflammatory fats. A low-glycemic index diet is often recommended to manage insulin resistance. It’s crucial to work with a dietitian to find the sustainable approach that is right for you.
Should I avoid all nuts because they are high in fat?
No. The type of fat matters more than the amount. Nuts are rich in healthy unsaturated fats and omega-3s, which are anti-inflammatory and beneficial for hormone production. They should be a staple of a PCOS-friendly diet, in moderation.
Can I eat dried fruit with PCOS?
Dried fruits should be eaten with caution and in very small portions due to their concentrated sugar content, which can spike insulin. If you do eat them, always pair them with a good source of protein and fat, like a handful of almonds or walnuts, to slow down sugar absorption.