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T8: condition

Pcos
INDEX

Clinical Definition

Polycystic ovary syndrome (PCOS) affects 8-13% of women of reproductive age and is closely linked to insulin resistance. Nutrition management centers on blood sugar stabilization through low-glycemic eating, anti-inflammatory foods, and specific micronutrients that support hormonal balance. Even modest dietary changes can significantly improve symptoms.

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This content is for informational purposes only. PCOS presents differently across individuals (lean PCOS, classic PCOS, adrenal PCOS) and nutritional strategies should be tailored accordingly. Consult your endocrinologist or registered dietitian specializing in PCOS for personalized guidance.

Condition Profile

Type condition
Protocols 2+
Rules 5

Nutrition Rules

Glycemic Load

Choose low-GI carbs; pair carbs with protein or fat at every meal

Insulin resistance drives PCOS symptoms; blood sugar spikes worsen androgen production and inflammation

Anti-Inflammatory Fats

Include omega-3s daily (salmon, walnuts, flaxseed)

PCOS involves chronic low-grade inflammation; omega-3s reduce CRP and improve insulin sensitivity

Inositol (Myo + D-Chiro)

2000mg myo-inositol + 50mg D-chiro-inositol daily

Clinical evidence shows inositol improves insulin sensitivity and ovulatory function in PCOS

Fiber

25-35g daily

Fiber slows glucose absorption, feeds beneficial gut bacteria, and helps excrete excess estrogen

Vitamin D

1000-4000 IU daily (test levels first)

67-85% of PCOS patients are vitamin D deficient; supplementation improves insulin resistance and mood

Recommended Protocols

FAQ

No single "PCOS diet" works for everyone, but evidence supports low-glycemic, anti-inflammatory eating: emphasize non-starchy vegetables, lean proteins, healthy fats, and complex carbs. The Mediterranean diet pattern has the strongest research backing for PCOS. Avoid extreme restriction—it can worsen hormonal imbalances.
No. Very low-carb diets can increase cortisol and disrupt thyroid function, which worsens PCOS for some women. Instead, choose quality carbs (sweet potatoes, quinoa, berries, legumes) and always pair them with protein or fat to blunt blood sugar response. Aim for 30-45% of calories from carbs.
Salmon (omega-3s + protein), lentils (fiber + protein, low-GI), leafy greens (magnesium + folate), berries (low-sugar antioxidants), eggs (choline + protein), and cinnamon (may improve insulin sensitivity). Build meal preps around these core ingredients.
It depends. Some PCOS patients find that dairy increases acne and inflammation, while others tolerate it well. If you suspect dairy sensitivity, try eliminating it for 3-4 weeks and reintroduce. Fermented dairy (Greek yogurt, kefir) is generally better tolerated than milk.
PCOS management requires consistent blood sugar control—skipping meals or grabbing convenience food causes spikes and crashes. Having pre-portioned, balanced meals ready eliminates reactive eating. Prep balanced meals with protein + fiber + fat at each meal to maintain stable glucose throughout the day.
Minimize refined carbs (white bread, sugary cereals, pastries), sugary drinks (including fruit juice), processed foods high in trans fats, and excessive caffeine. These spike blood sugar and insulin, worsening androgen production and inflammation. Focus on what to add rather than just restrict.