PCOD Diet Chart: A Guide to a Healthier Lifestyle

As the world is focusing more on the betterment of women, conditions like PCOD are becoming increasingly prevalent. As women try to better their condition, diet plays an important role. A proper and well-maintained diet helps regulate hormones, manage weight, and improve overall well-being. In this blog, we will provide details related to the PCOD diet chart. 

PCOD and Its Diet 

Polycystic Ovary Syndrome (PCOD) is a disorder that occurs in women. Women have two ovaries, and every month; the ovaries produce eggs alternately. However, in women suffering from PCOD, the ovaries produce immature or mature eggs, which later turn into cysts. Cysts release large amounts of male hormones, eventually leading to hair loss, irregular periods, and hormonal imbalance. 

PCOD can be controlled by following a proper diet enriched with nutrition, proteins, fats, fibers, and carbohydrates. Diet can help in curing PCOD, manage weight, and balance hormones. The diet may vary depending on the individual. Additionally, a vegetarian diet can help you only cure this complex problem. Let’s know the diet chart for PCOD. 

Also Read: https://redcliffelabs.com/myhealth/womens-health/pcod-its-complications-causes-and-treatment/ 

Diet Chart For PCOD 

Follow this simple weekly diet chart to cure PCOD. 

Day	Breakfast (8:00- 8:30 AM)	Mid-Meal (11:00-11:30 AM)	Lunch (2:00- 2:30 PM)	Evening (4:00- 4:30 PM)	Dinner (8:00- 8:30 PM)
Monday	2 Methi Paratha + 1 tbs green chutney	1 cup plain yogurt with raw vegetables/ grilled vegetable	3 Chappati + ½ cup low-fat milk	1 portion fruit, e.g.: banana, jackfruit, mango, Chiku (limit the intake of high-energy fruits)	2 Roti/ Chapati + Tomato subji ½ cup
Tuesday	4 idli + ½ cup sambhar 1 tablespoon green chutney/ tomato chutney	1 portion fruit e.g.: banana, jackfruit, mango, chiku (limit the intake of high energy fruits)	1 cup rice + ½ cup dal + ½ spinach vegetable + ½ cup low-fat curd	1 cup light tea + 1 cup brown rice flakes Poha	2 roti/ chapati + ½ cup mix veg curry
Wednesday	2 slice brown bread + 1 slice low fat cheese + 2 boiled egg white	1 cup green gram sprouts	1 cup Veg pulao rice + ½ cup soya chunk curry + ½ cup buttermilk	1 cup tea + 2 biscuits (digestive or nutrichoice)	1 cup Brocken wheat upma + ½ cup green beans vegetable
Thursday	2 uthappam + 1 tbs green chutney	½ cup boiled black chana	3 roti + ½ cup salad + fish curry (100 gm fish) + ½ cup cabbage vegetable.	1 cup light tea + 2 wheat rusk	3 Wheat dosa + ½ cup bitter gourd vegetable
Friday	Three chapatis + ½ cup potato green peas curry	1 portion fruit, e.g., banana, jackfruit, mango, chiku (limit the intake of high-energy fruits)	1 cup rice + chicken curry (150 gm chicken + 1 cup cucumber salad)	1 cup boiled channa + 1 cup light tea	2 roti/ chapati + ½ cup ladies finger vegetable
Saturday	1 cup veg poha + ½ cup low fat milk	1 cup boiled channa	3 chappati + ½ cup cluster beans vegetable + ½ cup fish curry (100g fish)	1 portion fruit, eg, banana, jackfruit, mango, chiku (limit the intake of high energy fruits)	2 roti / chapati + ½ cup ridge gourd vegetable
Sunday	1 cup Vegetable oats upma + ½ cup low fat milk	1 portion fruit, eg, banana, jackfruit, mango, chiku (limit the intake of high energy fruits)	1 cup rice + chicken curry (150 gm chicken) + 1 cup cucumber salad	1 cup tea + 1 cup mixed veg Poha	2 roti/ chapati + ½ cup mix veg curry

*Disclaimer: Every food varies from one human to another. Consult your gynecologist before starting.* 

Foods To Eat In PCOD 

Right food plays a crucial role in PCOD. Here are the food items that you can eat during PCOD: 

• High-Fiber Foods—High-fiber foods include brown rice, quinoa, whole wheat bread, lentils, beans, broccoli, cauliflower, and spinach. They are good for stabilizing blood sugar levels. 
• Lean Protein- Lean protein foods include fish, tofu, skinless poultry, and lentils. It plays a crucial role in managing PCOD and thyroid. These foods provide muscle health and also remove unnecessary cravings. 
• Low-GI Carbohydrates—Low-glycemic index carbohydrates include sweet potatoes, quinoa, steel-cut oats, and whole-grain pasta. These help maintain a sustained energy level, weight loss, and blood sugar levels. 
• Antioxidant Fruits—Berries, cherries, and kiwis are antioxidant-rich fruits. They help in the process of detoxification. 
• Green leafy vegetables—Green leafy vegetables, including kale, spinach, broccoli, and bitter gourd, are rich in nutrients. They help control hormonal imbalance and reduce weight. 
• Herbal Tea—Spearmint and green tea are two herbal teas that cure PCOD symptoms. Spearmint and green tea are rich in anti-androgens and antioxidants, respectively. Spearmint tea helps reduce excess male hormones, and green tea helps improve insulin sensitivity. 
• Plant-Based Milk—Almond and soy milk are the best alternatives to normal milk. They contain the necessary calcium and vitamin D. 
• Healthy Fats—Healthy fats include avocados, almonds, walnuts, flaxseeds, and chia seeds. They can lower inflammation and support hormone balancing. 

Foods To Avoid In PCOD 

The wrong food can hinder your well-being even if you are following medication and exercising regularly. Here are the food items that you should avoid. 

• Highly Processed Food—Processed food mainly contains unhealthy fats, which can lead to blood sugar spikes, weight gain, and increased insulin resistance. These are significant concerns in PCOD management. 
• Sugary Beverages—Soft drinks, fruit juices, and energy drinks should be avoided. Instead, opt for herbal tea, water, and low-fat milk to stay hydrated during PCOD and thyroid diet management. 
• High-Sugar Foods- Highly sugary foods like cakes, pastries, candies, and other sugary treats should be avoided. They help increase weight, which eventually leads to high blood sugar fluctuations. 
• Excessive Caffeine—Limit your caffeine intake because an excessive amount can disrupt hormone balance. Consult your nutritionist and take the recommended amount. 
• Red Meat- Sausages and hot dogs are two processed red meats that should be avoided. 

The Bottom Line

PCOD may seem difficult to cure, but trust us, it’s not. A well-planned PCOD diet chart can make a huge difference in PCOD symptoms. You can easily change your unhealthy diet by following the above-written PCOD diet chart. Additionally, regular exercise and stress management practices can do wonders for you. 

If you have symptoms but aren’t sure of PCOD, book a test at Redcliffe Labs. We will perform your PCOD test from the comfort of your home. We are known for giving accurate results within a designated time.