PCOD Dietary Suggestions: A 3-day plan

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During a condition such as PCOD, a woman’s body gets dry internally. Hence, it’s recommended to partake in lubricating foods and water-rich fruits in your diet. When it comes to choosing a beverage, go for simple fruit-infused water or green smoothies as they not only restore electrolyte balance but also help maintain the body’s pH at an alkaline level, thereby creating a hostile environment for the ovarian cysts to survive.

Morning drinks: Before you head to the shower, or even exercise, it’s advisable to consume a morning drink as it will help flush out toxins accumulated during digestion and allow you to de-bloat. Consider including lemon, ginger, parsley to your morning drink. Also, you can include ghee as it has lubricating properties. We have some suggestions below:

  1. Fruit-infused water (you can drink water soaked with citrus fruits, mint, cucumber)
  2. If you are a coffee person, consider adding two tablespoons of MCT oil into your coffee; have it without sugar
  3. Turmeric-water with 2 tbsp of A2 cow ghee
  4. Ginger-cinnamon water with 1 tbsp of raw honey
  5. Water soaked in fenugreek seeds overnight (Most recommended)
  6. Celery-cucumber juice

Breakfast: Irregular periods are a common manifestation of PCOD. Two such foods that ease the flow of menses by gently contracting the uterus are unripe (green) papaya and pineapple. These are easy to digest as well, making them perfect ingredients for your PCOD breakfast. Additionally, you can consider adding herbs and spices like parsley, cinnamon and ginger to your breakfast. They help in normalizing period flow and are in general, good for ovarian health.

Some breakfast ideas are given below:

Day 1: Papaya-carrot-mango salad

Day 2: Pineapple-mango-banana smoothie

Day 3: Hot oat bran cereal

Ingredients: 1 cup plant-based milk+ ½ cup oat bran + cinnamon powder + mashed banana + raw honey (optional)

Lunch: It is recommended to have a low glycemic index lunch. This is because refined carbs cause your insulin levels to spike, leading to prompt conversion of blood sugar into fat, and subsequent weight gain in women with PCOD. Foods that are low-glycemic and/or high in protein are semi-brown/unpolished rice, quinoa, kidney beans, chickpeas, and dark, leafy greens. You can include both starchy vegetables (peas, sweet potato, carrots) as well as non-starchy vegetables (amaranth, asparagus, baby corn and green beans) to your diet. You can also indulge in fatty fish as they are rich in omega-3-fatty acids and great for reproductive health.

Let’s take a look at some of the lunch ideas:

Day 1: Whole wheat pasta salad with olives and cruciferous vegetables like broccoli and cauliflower and baby spinach

Day 2: Quinoa cottage cheese wraps with mixed baby greens

Day 3: Sardine sandwiches with coleslaw side

Post-lunch drink: Buttermilk, as it is rich in vitamin B and probiotics and thus good for ovarian health

Evening drink: Provided you have had a hearty, well-balanced lunch, you won’t feel hungry until 3-4 hours later. In the meantime, you can maintain your body’s electrolyte balance with these drinks:

  1. Warm water with carom seeds (Boil 1 glass water with 1 tbsp carom seeds for 10 minutes, strain it and sip it slowly)
  2. Water boiled with basil leaves
  3. Chamomile tea
  4. Green tea

Evening snack: If you are looking to snack on something post-lunch, consider including nuts and seeds. They are rich in omega-3s and provide a much-needed energy boost, without causing a rise in blood sugar. A sprout salad is also considered very healthy for PCOD as it is rich in folate. Consider some of these foods for your evening snack:

  1. Granola energy bars ( homemade, sugar-free)
  2. Oven-roasted pumpkin seeds mixed with maple syrup and cinnamon dressing
  3. Chia-seed pudding topped with banana, mango, berries or nuts
  4. Corn tomato avocado salad

Dinner: For dinner, you can opt for protein-rich foods, or those that are rich in potassium and magnesium. They fight fluid retention, a common symptom of PCOD and help you de-bloat, so you don’t wake up looking puffier the next morning. You can consider complex carbs and folate-rich foods such as kidney beans and brussels sprouts as well, if you’re a vegetarian/vegan. We have some recommendations below:

Day 1: Mexican brown rice

Day 2: Kale and zucchini pesto

Day 3: Mushroom risotto

Additional recommendation: Cacao and Popped Amaranth Porridge

Recipe here

A sample PCOD diet plan

PCOD diet: Do’s & Don’t’s

  • Do not mix plant & animal protein in the same meal
  • Eliminate artificial sweeteners and packaged foods
  • Introduce a low-carb, high-protein meal plan
  • Avoid eating fruit salads- mono-fruit meals are easier to digest
  • Avoid breakfast cereals
  • Avoid red meat, including sausages, hot dogs, steaks, pork and hamburgers as they are high in trans fat and cholesterol

Final Takeaways:

This 3-day PCOD-reducing diet plan is just a reference point. You can always design your own as long you retain foods that are rich in protein, iron, good fats, and fiber. These help ease pre-menstrual symptoms and regularize period flow. Also, having seasonal fruits containing up to 91% water is recommended as they prevent water retention and reduce puffiness. All in all, having such foods will not only boost ovarian health but also provide relief from many of the emotional and mental afflictions associated with PCOD.

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