PCOS diet plan to get pregnant
PCOS is a growing hormonal disorder that is affecting females all over the world. Polycystic Ovary Syndrome (PCOS) affects people of reproductive age and that’s why fertility is the most challenging symptom of PCOS.
A proper diet can be very beneficial in PCOS management and can amazingly improve fertility. So, today we are going to tell you about the PCOS Infertility Diet that will help you in reproductive health.
Understanding PCOS and Infertility:
PCOS is a common hormonal disorder these days that causes irregular mensuration, weight gain, excess androgens, and cysts in the ovaries. These issues can make it difficult to conceive. But by adopting a proper and right diet, you can promote ovulation and balance hormones that can enhance overall fertility chances.
Key Components of a PCOS Infertility Diet
Opt For Low Glycemic Index (GI) Foods
Low-GI foods help in balancing blood sugar levels and improving insulin resistance, a major driver of PCOS. Include:
- Whole Grains: Quinoa, Oats, Brown Rice
- Non-starchy vegetables: Broccoli, spinach and kale
- Legumes: such as chickpeas, lentils, and black beans
Include Healthy Fats
Healthy fats help regulate hormones and fight inflammation. Opt for:
- Avocados
- Nuts and seeds (chia, flaxseeds, and walnuts)
- Salmon and mackerel — fatty fish
Incorporate Lean Proteins
You can manage your blood sugar level and hormone production by these proteins:
- Eggs
- Chicken and turkey
- Plant-based options like tofu and tempeh
Use more Fiber
Make sure to use more fiber-based options for hormone balancing and to control blood sugar levels.
- Fresh fruits (berries, apples, and oranges)
- Vegetables (carrots, zucchini, and Brussels sprouts)
- Whole grains
Include Anti-Inflammatory Foods
Inflammation worsens PCOS symptoms. Reduce it with:
- Turmeric
- Green tea
- Leafy greens
More food to include in your diet for PCOS Infertility:
- Lean proteins
- Fiber-rich foods
- Healthy fats
- Complex carbohydrates
- Leafy greens
- Foods that reduce inflammation
- Foods that boost the Immune system
- Liver supportive foods
Food to avoid in the PCOS Diet:
- Refined carbohydrates
- Processed foods
- Trans Fats
- Beverages with sugar
- Fried Foods
- Red Meat
- Alcohol
- White Rice
- Snakes with sugar
- Refined floor-based foods
- Saturated Fats
Also read about: The Carnivore Diet for PCOS ….
Meal Planning for PCOS and Fertility:
A PCOS and fertility-friendly meal plan can be planned that includes foods that would help in reducing inflammation and managing blood sugar while excluding those that may exacerbate the symptoms.
Breakfast:
Oatmeal with fruits and nuts, poha with veggies and orange juice, vegetable oats or dalia
Lunch:
Grilled chicken salad with roasted or sautéed vegetables.
Dinner:
Lentil soup and fish with whole wheat chapati
Snacks:
A few walnuts or one fruit, roasted chana, whole wheat bread with almond/peanut butter, roasted makhana or foxnuts.
Adopting this healthy diet lifestyle can increase the chances of women getting pregnant and also for a healthy child as well.
Tips to enhance the diet effectiveness:
- Stay Hydrated
- Sleep Well
- Manage your stress
- Exercise regularly
- Keep yourself happy
Supplements you can take in the PCOS infertility diet:
- Inositol
- Omega-3 fatty acids
- Vitamin D
- Magnesium
Conclusion:
A PCOS infertility diet significantly increases the possibility of naturally conceiving. By focusing on a balanced, nutrient-rich food source and limiting or excluding processed and sugar products, one can improve their overall PCOS symptomatology while furthering one’s journey towards fertility.
Remember: Always consult a health practitioner or a nutritionist while developing a diet plan with your specific needs.