Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. Diet plays an important role in the management of this condition.
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Some of the ways in which diet can affect PCOS are:
Insulin resistance: Insulin resistance is a common problem in women with PCOS. A diet high in refined carbohydrates and sugar can increase insulin resistance. Therefore, a low glycemic index diet, which includes whole grains, fruits, vegetables, and lean protein sources, is recommended for women who suffer from this condition.
Weight management: Women with PCOS often struggle with weight gain. A healthy diet that is low in calories and high in nutrient density can help with weight management. A diet that is rich in fiber and protein can help with satiety and weight loss.
Inflammation: Inflammation is a common problem in women with PCOS. A diet high in antioxidants, such as fruits and vegetables, can help reduce inflammation. Omega-3 fatty acids, found in fatty fish and nuts, can also help reduce inflammation.
Hormonal balance: Diet can affect hormonal balance in women with PCOS. A diet that is low in saturated and trans fats and high in unsaturated fats can help balance hormones. Soy products, such as tofu and soy milk, contain phytoestrogens that can help regulate hormones.
Fertility: Diet can also affect fertility in women with PCOS. A diet high in folate, found in leafy greens and fortified grains, can help improve fertility. A diet that is low in processed foods and high in whole foods can also improve fertility.
Table of contents
Morning and Evening Ayurvedic Drinks or Teas for PCOS
Breakfast Menu and Recipes for PCOS
Healthy snacks for PCOS
Ayurvedic Dinner plan for PCOS
Benefits of PCOS Ayurveda Diet Plan
An effective PCOS diet plan in Ayurveda can be easily adapted to fight this condition. This ayurvedic diet chart for PCOS contains morning drinks, breakfast, and meal plans which help in weight loss and regularising the menstrual cycle. Let us take a look at this diet plan based on the principles of Ayurveda.
According to Ayurveda, the cause of PCOS can be explained as follows.
Any imbalance in shukra dhatu can cause infertility in men and women. The ratio of composition of shukra dhatu is different for both genders. When doshas vitiate shukra dhatu in women granthis (cysts) appear in andashaya or ovaries.
The main aim of this Ayurvedic pcos diet is to balance doshas and normalize shukra dhatu in women, who suffer from Polycystic Ovarian Syndrome. This diet helps the body to accelerate fat (medha dhatu) metabolism to reduce weight, makes body cells sensitive to insulin, and balances the hormones. Through this diet, vata and pitta dosha get balanced and kapha dosha gets normalized.
Morning and Evening Ayurvedic Teas and Drinks for PCOS
Here are a few morning and evening teas recipes which help in fat loss, reduce inflammation, and also help to normalize blood sugar levels.
Triphala Water
Triphala powder which is made of Haritaki, Vibhitaki, and Amalaki is available in the market. Boil a teaspoon of Triphala powder in a glass of water for 2 minutes. Strain this to get Triphala water. Allow it to warm down. Add a teaspoon of honey when it is warm and drink this first thing in the morning. Triphala water helps in weight loss, reduces inflammation, and detoxifies the body. Triphala is the best Ayurvedic detox herbal combination. Caution: Do not add honey to hot water.
You can also add Yashtimadhu or Licorice root powder ( Licorice or Yastimadhu for Skin Glow, Psoriasis, PCOS and Weight Loss) as a sweetening agent. Take care not to add more than 2.5 gms
Lemon Water and Honey
Warm a glass of water and squeeze the juice of half a lemon into it. If you are not a diabetic you can add a teaspoon of honey to it. Drink this in the morning on an empty stomach. It detoxifies your body and also makes you feel fresh.
Green Smoothie:
A smoothie made with leafy green vegetables, such as spinach or kale, combined with low-sugar fruits (like berries), chia seeds, or flaxseeds can be an excellent way to start the day. The fiber in the smoothie aids digestion and helps control blood sugar levels, while the seeds provide healthy omega-3 fatty acids.
Spearmint Tea:
Spearmint tea is known for its potential anti-androgenic properties. Some studies suggest it may help reduce excess testosterone levels, a common issue in women with PCOS. Drinking a cup of spearmint tea in the morning can be beneficial.
Spearmint tea is known for its potential benefits in managing Polycystic Ovary Syndrome (PCOS). High testosterone levels often characterize PCOS, contributing to symptoms like acne and hirsutism (excessive hair growth). Preliminary research suggests that spearmint tea may have anti-androgenic properties, potentially reducing these elevated testosterone levels. Consuming this tea regularly might help balance hormones and manage PCOS symptoms. Additionally, spearmint tea is a comforting, caffeine-free option that can be a part of a relaxing daily routine, promoting stress management, which is crucial in PCOS management.
Cinnamon Infused Water:
Cinnamon also known as twak in ayurveda, is believed to help regulate insulin levels and could potentially improve menstrual cyclicity. Soaking a cinnamon stick in a glass of water overnight and drinking it in the morning can be an easy and refreshing way to incorporate cinnamon into your daily routine.
Drinking cinnamon water is an easy way to incorporate this beneficial spice into your diet when managing Polycystic Ovary Syndrome (PCOS). Cinnamon has potential insulin-sensitizing properties, which can be critical as insulin resistance is a common issue for women with PCOS. By improving insulin sensitivity, cinnamon could contribute to better hormonal balance and potentially more regular menstrual cycles. It’s also suggested that cinnamon may aid in weight control, a key aspect of managing this condition.
Green Tea
Green tea’s potential benefits in managing Polycystic Ovary Syndrome (PCOS) are linked to its unique compounds. It contains epigallocatechin gallate (EGCG), which may have insulin-sensitizing effects, crucial given the common presence of insulin resistance in PCOS. Furthermore, green tea could support weight management, a key aspect of PCOS control, as some research suggests it can enhance fat burning. Its anti-inflammatory properties may also help alleviate chronic inflammation often associated with PCOS.
Breakfast Plan and Recipes for PCOS
Use whole wheat, brown rice, oats, sorghum or jawar, ragi, and other minor millets to prepare breakfast. Make your breakfast, the first meal of the day, more colorful by adding vegetables. Onion, tomato, garlic, ginger, cilantro, curry leaves, beans, pepper, long pepper, carrots, and broccoli are excellent choices. Drink a glass of fresh fruit juice without sugar along with your breakfast. Watermelon, sweet lime, oranges, pomegranate are the best choices. These contain plenty of antioxidants and vitamin C which help in iron absorption and also eliminate free radicals.
Here are 4 breakfast recipes for PCOS
These recipes are designed to provide a balanced mix of protein, fiber, and healthy fats, which can help manage blood sugar levels and promote satiety. However, every individual’s nutritional needs and tolerances are unique, so it’s important to adjust these recipes or choose others that suit your personal preferences and health goals. Always consult your healthcare provider or a dietitian if you’re unsure.
#1. Avocado and Egg on Whole Grain Toast
Ingredients:
- 1 slice of whole grain bread
- 1/2 ripe avocado
- 1 egg
- A pinch of salt and pepper
- Optional: cherry tomatoes or greens (like arugula or spinach)
Recipe:
- Toast the slice of whole grain bread until it reaches your desired level of crispness.
- Mash the avocado and spread it onto the toast.
- Cook the egg to your liking (poached, scrambled, or fried with a minimal amount of oil). Place the cooked egg on top of the avocado spread.
- Add a pinch of salt and pepper for flavor.
- If desired, add cherry tomatoes or a handful of greens for extra nutrition and flavor.
#2. Berry and Chia Seed Greek Yogurt Parfait
Ingredients:
- 1 cup of Greek yogurt (unsweetened)
- 1 tablespoon of chia seeds
- A handful of mixed berries (blueberries, strawberries, raspberries)
- Optional: a sprinkle of cinnamon or a small drizzle of honey for sweetness
Recipe:
- In a glass or jar, add half of the Greek yogurt.
- Layer the chia seeds and mixed berries on top.
- Add the remaining Greek yogurt, and finish with another layer of mixed berries.
- If desired, sprinkle a small amount of cinnamon or drizzle a tiny bit of honey on top for extra flavor.
For the best results, prepare it the night before and refrigerate it overnight so the chia seeds can absorb some moisture and expand.
Moong Dal Chilla
Ingredients:
- 1 cup of yellow moong dal (split mung beans)
- 1/2 cup of spinach, chopped
- 1 medium onion, finely chopped
- 1 green chili, finely chopped
- Salt to taste
- Water as required
- 1 tsp of olive oil for each chilla
Recipe:
- Soak the moong dal in water for 4-6 hours.
- Drain the water and blend the dal into a smooth paste using some water.
- Add the chopped spinach, onion, green chili, and salt to the paste. Mix well.
- Heat a non-stick pan and add some oil. Pour a ladleful of the mixture onto the pan and spread it evenly.
- Cook both sides on medium heat until golden brown.
- Repeat the process with the remaining mixture.
- Serve the chillas hot with yogurt or a side salad.
Quinoa Upma
Ingredients:
- 1 cup of quinoa
- 2 cups of water
- 1 tablespoon olive oil
- 1 teaspoon mustard seeds
- 1 green chili, finely chopped
- 1 medium onion, finely chopped
- 1 carrot, finely chopped
- 1 bell pepper, finely chopped
- Salt to taste
- Fresh coriander leaves for garnish
Recipe:
- Rinse the quinoa under cold water until the water runs clear.
- Boil the quinoa in 2 cups of water until it is cooked (approximately 15 minutes). Drain any excess water and set aside.
- Heat oil in a pan, add mustard seeds, and let them splutter.
- Add the green chili and onion, sauté until the onion becomes translucent.
- Add the chopped carrot and bell pepper, cook until they’re tender.
- Add the cooked quinoa and salt to the pan, mix everything well.
- Garnish with fresh coriander leaves and serve hot.
Lunch Plan for PCOS with Recipes
One great lunch option for managing PCOS is a Grilled Chicken Salad with Quinoa and Avocado. This dish is packed with lean protein, healthy fats, and fiber, making it a balanced and nutritious choice.
Include rotis made of whole cereals or brown rice (unpolished rice) or black rice or oats or ragi as your main carbohydrate source. Include a cup of cooked Lentils or Dal made of tuvar, masoor, moong, or urad dal, etc. Even dishes made from soya beans or soy, (Soya chunks or soya granules), kidney bean, horse gram, navy bean, peas, etc are very good choices. Lentils and beans are the main sources of protein for vegetarians. Hence dishes made out of these find a prominent place in the vegetarian diet for PCOS. A plate of fresh vegetable salad and a cup of curd or yogurt should also be added to increase the nutritional value of lunch.
Grilled Chicken Salad with Quinoa
Ingredients:
2 boneless, skinless chicken breasts
1 cup of quinoa
2 cups of water
1 large ripe avocado
2 cups of mixed salad greens
1 cup of cherry tomatoes, halved
1/2 cup of cucumber, diced
1/4 cup of red onion, thinly sliced
Olive oil, lemon juice, salt, and pepper for dressing
Recipe:
Grill the chicken breasts on a grill pan or outdoor grill until fully cooked (internal temperature should reach 165°F). Once cooked, allow it to cool and then slice it into strips.
Rinse the quinoa under cold water until the water runs clear. Cook the quinoa in 2 cups of water. Bring it to a boil, then reduce the heat and simmer for about 15 minutes, or until all the water is absorbed. Fluff it with a fork and let it cool.
While the quinoa is cooking, prepare the vegetables. Slice the avocado, halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion.
For the dressing, whisk together olive oil, lemon juice, salt, and pepper to taste.
To assemble the salad, start with a base of mixed salad greens. Top with the cooled quinoa, grilled chicken strips, and prepared vegetables. Drizzle the dressing over the top.
This balanced dish provides high-quality protein from the chicken, complex carbohydrates from the quinoa, healthy fats from the avocado, and a variety of vitamins and minerals from the mixed salad greens and other vegetables.
Chickpea Spinach Curry (Chole Palak)
This Indian vegetarian recipe is packed with protein and fiber from chickpeas, as well as iron and other essential nutrients from spinach, making it a great option for managing PCOS.
Ingredients:
1 cup dried chickpeas (or canned chickpeas)
2 cups fresh spinach leaves, washed and chopped
1 large onion, finely chopped
2 tomatoes, finely chopped
1 green chili, chopped
1 teaspoon cumin seeds
1 teaspoon turmeric powder
1 teaspoon coriander powder
1/2 teaspoon garam masala powder
2 tablespoons olive oil
Salt to taste
Fresh coriander leaves for garnish
Recipe:
If using dried chickpeas, soak them overnight. Then, drain the water and pressure cook with 3 cups of water until soft. If using canned chickpeas, rinse and drain them well.
In a pan, heat the olive oil and add the cumin seeds. Once they start to splutter, add the chopped onion and sauté until golden brown.
Add the chopped green chili and tomatoes to the pan. Cook until the tomatoes become soft.
Add the turmeric powder, coriander powder, and garam masala to the pan. Mix well and cook for a few minutes until the spices are well-blended.
Add the chopped spinach to the pan and cook until it wilts.
Add the cooked or canned chickpeas, salt, and a little water if needed. Stir well and simmer for about 10 minutes to allow the flavors to blend.
Garnish with fresh coriander leaves and serve hot with brown rice or whole wheat roti.
Mid-Morning and Evening Snacks for PCOS
Eat a small bowl of any fruit (200 gms) like pomegranate Read Health Benefits and Uses of Pomegranate, Its Peel and Juice, apple, orange, papaya ( Papaya the Best Fruit for Diabetes and PCOS – An Ayurveda View ), etc which are low in glycemic index. Avoid sapota, banana, sitaphal, or custard apple. If you are not able to eat these fruits, drink a glass of buttermilk or fresh fruit juice without sugar. Even a few dry fruits like almonds, walnuts, and raisins can be eaten as snacks. Pick 7 to 8 numbers of each of these dry fruits and eat.
Here are few healthy snacks that can be eaten in evening time with tea
Here are some healthy snack options for managing Polycystic Ovary Syndrome (PCOS). They are designed to be low-glycemic and nutrient-dense to help manage insulin levels and support overall health.
Almonds and Walnuts: Nuts are a great source of healthy fats and protein that can help regulate blood sugar and keep you feeling full.
Greek Yogurt with Berries: Greek yogurt is high in protein and calcium, while berries are rich in antioxidants and fiber. Together, they make a balanced snack.
Veggie Sticks with Hummus: Carrots, cucumbers, or bell peppers paired with hummus provide fiber and protein.
Chia Pudding: Made with chia seeds and almond milk, this snack is rich in omega-3 fatty acids and fiber. You can sweeten it naturally with a small amount of ripe banana or a drizzle of honey.
Roasted Chickpeas: Even though you asked for snacks excluding chickpeas, roasted chickpeas are an excellent snack for PCOS. They are high in fiber and protein and can be seasoned with your favorite spices for a tasty treat.
Boiled Egg: Eggs are an excellent source of protein, and they contain many essential vitamins and minerals. Having a boiled egg as a snack can provide satiety and nutrition.
Ayurvedic Dinner Plan for PCOS or PCOD
Let the dinner be light. Finish your dinner before 8.00 pm. Eat soft carbohydrates like rice, softly cooked pulses, and vegetables. Dinner should not be heavy or oily. Drink a glass of warm turmeric milk without sugar before going to bed.
Here’s a recipe for a nutritious, PCOS-friendly dinner – Baked Lemon Garlic Salmon with Steamed Broccoli and Quinoa.
Baked Lemon Garlic Salmon
Ingredients:
1 salmon fillet (around 6-8 oz)
2 cloves of garlic, minced
1 lemon, zested and juiced
1 tablespoon olive oil
Salt and pepper to taste
Fresh dill for garnish
Steamed Broccoli and Quinoa
Ingredients:
1 cup of quinoa
2 cups of water
1 head of broccoli, cut into florets
Salt and pepper to taste
Recipe:
Preheat your oven to 400°F (200°C).
In a bowl, mix together the minced garlic, lemon zest, lemon juice, olive oil, salt, and pepper.
Place the salmon on a piece of aluminum foil large enough to fold over and seal.
Pour the garlic and lemon mixture over the salmon, making sure the fish is completely covered. Fold the sides of the foil over the salmon to create a packet.
Bake in the preheated oven for 15-20 minutes, or until the salmon is cooked through.
While the salmon is baking, rinse the quinoa under cold water. Bring the quinoa and water to a boil in a saucepan. Reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is tender and water has been absorbed.
Steam the broccoli until tender, about 5-6 minutes.
Plate the cooked quinoa and steamed broccoli alongside the baked salmon, garnishing the salmon with fresh dill. Season the quinoa and broccoli with salt and pepper to taste.
This balanced meal combines a lean protein (salmon) with a complex carbohydrate (quinoa) and fiber-rich vegetables (broccoli), making it a wonderful choice for those managing PCOS.
Paneer Bhurji with Mixed Vegetables
Paneer, or Indian cottage cheese, is high in protein and calcium. When combined with fiber-rich vegetables, it makes a nutritious dinner option.
Ingredients:
200 grams paneer (Indian cottage cheese)
2 tablespoons olive oil
1 teaspoon cumin seeds
1 onion, finely chopped
2 cloves garlic, minced
1 inch ginger, minced
2 tomatoes, finely chopped
1 green bell pepper, finely chopped
1 carrot, finely chopped
1 teaspoon turmeric powder
1 teaspoon red chili powder
Salt to taste
Fresh coriander leaves for garnish
Recipe:
Crumble the paneer and set it aside.
Heat the olive oil in a pan. Add the cumin seeds and allow them to sizzle.
Add the onion, garlic, and ginger to the pan and sauté until the onion turns translucent.
Add the tomatoes to the pan and cook until they become soft and pulpy.
Add the bell pepper and carrot to the pan and cook until they are tender.
Sprinkle in the turmeric powder, red chili powder, and salt. Mix well.
Add the crumbled paneer to the pan and stir until it is well mixed with the vegetables.
Cook for another 2-3 minutes, then remove the pan from the heat.
Garnish with fresh coriander leaves before serving.
Serve this dish with a side of whole wheat roti or brown rice for a balanced, nutritious meal.
Few important facts to be considered while planning your diet for PCOS
- Strictly say no to all-purpose flour or maida, sugar, and deep-fried foods.
- Shun all bakery foods and fast foods. Never add them to your diet.
- Never use processed foods like jam, ketchup, and sauce.
- Drink plenty of water (around 3 liters per day)
- If you are a non-vegetarian keep chicken, egg, and beef at bay.
- Use freshwater fish (not as fried but in curry or smoked).
- Restrict non-veg consumption once a week.
- Add more bitter vegetables to the diet. Use vegetables like bell peppers, cauliflower, broccoli, cabbage in your diet.
- Include spices like cumin seeds, cinnamon, fennel seeds, pepper, asafoetida, sendha namak or rock salt, long pepper, etc in your diet.
- Exercise regularly. A brisk walk for 60 minutes daily helps a lot.
- You can also use herbal supplements to get faster results.
Benefits of PCOS Ayurveda Diet Plan
- Helps in weight loss
- Regularises menstrual cycle
- Boosts energy and improves nutrition supply
- Helps to clear acne and pimples.
- Improves skin tone and enhances the glow.
- Reduces hair loss and accelerates hair growth.
Always consult with a qualified ayurvedic physician to create a personalized ayurveda dietary plan for managing PCOS.
Consult Dr.Savitha Suri for ayurvedic remedies. Email drsavithasuri@gmail.com . WhatsApp + 91 6360108663
Author: Dr. Savitha Suri Consultant Ayurvedic Physician
