A Vegan Diet for PCOS
Polycystic Ovary Syndrome (PCOS) is a common condition among women of reproductive age. It causes menstrual irregularities, infertility, and other symptoms.
You may have wondered if a plant-based or vegan diet could help you manage your symptoms of PCOS. Studies have shown that a plant-based or vegan diet can benefit women with PCOS.
It’s important to note that a vegan or plant-based diet doesn’t have to be the only option for those with PCOS. There’s no one best diet for PCOS.
Increasing your intake of whole, plant-based foods and reducing animal-based and processed foods may help improve PCOS symptoms and health. But it's not a requirement to strictly follow a vegan or plant-based diet to improve your symptoms.
Any increase in plant-based foods can be beneficial, even if you continue consuming animal products.
With a greater focus on nutrient-dense fruits, vegetables, and legumes, you can manage PCOS while receiving adequate amounts of essential vitamins and minerals.
In this blog post, we'll explore the main reasons that plant-based and vegan diets may help reduce the symptoms associated with PCOS.
We’ll also look at commonly asked questions about eating plant-based and vegan diets with PCOS.
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What is polycystic ovarian syndrome?
PCOS is an issue with hormones that occurs in women during their reproductive years. It affects an estimated 5-10% of all women. It's caused by hormonal imbalances, where the body produces too much of the hormone androgen. Androgen is a male sex hormone usually present in women in small amounts.
These higher androgen levels can lead to symptoms and health conditions such as:
Irregularities in the menstrual cycle
Ovarian cysts
Infertility
Hirsutism (excessive hair growth)
Acne
Dark or thick skin patches in the armpits, under the breast area, and on the back of the neck
Oily skin
Small pieces of excess skin on the neck or armpits
Male pattern baldness
Thinning hair or hair loss
Weight gain
High levels of insulin
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PCOS can also happen when the body produces an imbalance of sex hormones like testosterone and estrogen. This leads to cysts on the ovaries that can interfere with fertility and other bodily functions.
It’s important to note that PCOS does not always have the same symptoms for everyone. Some women may experience more severe symptoms than others.
Metabolic syndrome is a condition that affects many women with PCOS. Metabolic syndrome is a cluster of symptoms, such as:
Obesity
High cholesterol
Elevated blood glucose levels
High blood pressure
These conditions can increase the risk of developing health problems such as heart disease and diabetes.
Diet and lifestyle modifications can reduce your risk of health problems such as cardiovascular disease. It can also control insulin resistance and help with other health issues.
Research also shows that there is a mental health cost to PCOS.
Researchers studied anxiety, depression, and disordered eating among those with PCOS. They found that those with PCOS were more likely to have anxiety, eating disorders, and depression when compared to those without PCOS.
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Who is at Risk for PCOS?
PCOS is a complex disorder that affects women of all races and ethnicities of reproductive age.
Many women find out they have PCOS only after attempting to get pregnant and having trouble conceiving.
Those at higher risk for developing PCOS include those who are overweight or obese.
To get an accurate diagnosis, it’s important to speak to your doctor if you think you may have PCOS.
What is the difference between a plant-based diet and a vegan diet?
It’s important to distinguish the difference between a plant-based diet and a vegan diet when it comes to managing symptoms of PCOS.
A plant-based diet is a diet that emphasizes eating plants. This includes fruits, vegetables, legumes, grains, and nuts.
A vegan diet cuts out all animal products, including meat, dairy, and eggs (this contrasts with a vegetarian diet, which does include animal products but not meat).
While a vegan diet can follow a plant-based diet as its foundation, it also eliminates any foods or ingredients derived from animals.
This means vegans avoid consuming honey and even certain processed foods that may contain animal byproducts. Examples include gelatin or whey protein.
People on a vegan diet may not always cut out processed foods. But those following a plant-based diet usually opt for more unprocessed whole foods.
Here’s an example. A vegan may eat ice cream labeled vegan since it doesn’t contain animal products. Someone following a plant-based diet would usually not eat vegan ice cream since it is not considered a whole food.
As another example, an individual on a plant-based diet may eat honey. Someone on a vegan diet would not since honey is derived from animals.
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Plant-based diets focus on consuming whole fruits and vegetables, legumes and grains, and nuts and seeds. This helps get all the essential nutrients and minerals needed for optimal health.
Processed vegan foods are still allowed on a vegan diet. But they should be limited due to their unhealthy additives or added sugars.
A vegan and plant-based diet can both be beneficial when it comes to managing PCOS. But, a plant-based diet may be a better option.
This is because it focuses on eating whole, unprocessed foods. These foods provide your body with the nutrients it needs to help with PCOS symptoms.
Processed foods, such as soft drinks and store-bought desserts, are sometimes included in a vegan diet. These foods can worsen PCOS symptoms as well as negatively impact your health.
For the reasons listed above, I will use the term "plant-based" rather than "vegan" going forward.
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Why a plant-based diet May Help With PCOS
A plant-based diet can be beneficial in managing the symptoms of PCOS.
This diet's lack of processed foods and added refined sugars helps reduce inflammation. It also helps relieve the common symptoms of PCOS, such as bloating and fatigue.
Also, increasing the intake of fruits, vegetables, and legumes on a plant-based diet helps to balance hormones through phytonutrients and isoflavonoids.
Along with being packed with essential vitamins and minerals, these foods also provide healthy antioxidants. Antioxidants can improve your health.
Note that eating whole fruits rather than drinking fruit juices is preferable. This is because whole fruits are rich in fiber, which benefits PCOS.
Weight loss is often recommended for those with PCOS to balance hormones and help with symptom management.
Studies have shown that those who adopt a plant-based diet tend to weigh less than those who do not. A plant-based diet also makes it easier to maintain your desired body weight.
Following a plant-based diet can also help you stick to healthier food choices leading to easier weight management.
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Inflammation
A plant-based diet can help reduce inflammation, which is common in women with PCOS.
Inflammation can be thought of as fire, burning your body from within. It can reduce energy levels and create a feeling of exhaustion, making everyday tasks impossible. Just like a fire, it's important to address inflammation before it causes health problems.
A plant-based diet has plenty of anti-inflammatory foods, such as flax seeds which contain omega-3 fatty acids.
High levels of inflammation are linked to several health problems associated with PCOS, such as weight gain, excessive hair growth, and acne.
By eating a plant-based diet, women with PCOS can obtain the necessary vitamins and minerals to fight inflammation and boost their overall health.
Also, reducing processed foods from your diet and limiting animal products such as dairy can help reduce inflammation.
Inflammation can also be caused by consuming foods that you are allergic to or to which you are sensitive. So it’s important to stay away from these foods whenever possible.
Some other things that a plant-based diet can help WIth:
Weight loss
Maintaining a healthy weight
Improved gut health
Improved blood sugar levels
Increased insulin sensitivity
Symptoms of being insulin resistant
A plant-based diet is also beneficial because of the reduced animal protein intake and an increased intake of high fiber foods. Both can improve PCOS symptoms.
Is Soy Bad for Hormones?
Many women with PCOS are concerned about how soy could potentially worsen symptoms.
But there is evidence suggesting that consuming soy may help reduce some side effects associated with PCOS.
Studies have shown that when hormones such as estrogen and testosterone are out of balance, eating soy products can help correct this imbalance.
Soy products contain phytoestrogens. These are plant-based compounds that mimic the activity of estrogen in our bodies. Eating soy foods can reduce the number of excess hormones in your system.
This can help to improve PCOS symptoms such as irregular periods and infertility.
Eating organic, high-quality soy products such as tofu, tempeh, and miso is the healthier option. Limit highly processed soy burgers, protein powders, and snacks.
Eating organic and unprocessed soy products in moderation can help ensure you receive the benefits of consuming soy without any adverse effects.
If you have a true allergy or sensitivity to soy products, it’s best to avoid them altogether.
Doesn't a plant-based diet have too many carbs?
It’s a common myth that a plant-based diet has too many carbs, making it bad for those with PCOS. But this couldn’t be farther from the truth. So, many women with PCOS believe they must follow low-carb diets.
Complex carbohydrates are an essential part of any healthy eating plan.
Especially for those with PCOS who want to manage their symptoms and maintain a healthy lifestyle.
Complex carbs such as whole grains, potatoes, and legumes provide long-lasting energy. They also have micronutrients such as vitamins, minerals, and phytochemicals. These are all beneficial for your health.
Simple carbohydrates, such as added refined sugars and refined grains in processed foods, can lead to rapid spikes in blood sugar. These should be limited when possible.
Other refined grains, such as white rice and white bread, can also lead to spikes in blood sugar. So, these types of carbs should be limited.
Eating complex carbohydrates on a plant-based diet is easy to stay full while getting the necessary nutrients for optimal health.
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How will I get enough protein?
For women with PCOS, getting enough protein is essential for helping to regulate hormones and reduce inflammation.
It’s a common myth that plant-based diets lack protein. There are many sources of plant-based protein out there!
Beans, nuts and seeds, whole grains, and soy products (like organic tofu and organic tempeh) contain high amounts of protein. These foods can be easily incorporated into your meals.
Eating these nutrient-dense foods daily is an excellent way to get your recommended amount of protein. It will also ensure that you are getting other essential vitamins and minerals.
Plant-based proteins can help you maintain a healthy weight, reduce inflammation, and promote hormonal balance. This makes them the perfect choice for those with PCOS!
Will I get all my nutrients and minerals on a plant-based diet?
Women with PCOS need to ensure they get all the necessary nutrients to manage their symptoms.
Nutritional deficiencies can make the symptoms of PCOS worse. Eating a plant-based diet is an excellent way to ensure you get the nourishment your body needs to stay healthy.
Plant foods such as leafy greens contain many vitamins, minerals, and other micronutrients.
That’s why plant foods can help reduce inflammation and regulate hormones associated with PCOS.
A plant-based diet is also a great way to get essential vitamins such as vitamin B-6 and other B vitamins, which are beneficial for your health.
Eating a plant-based diet will also help you avoid unnecessary added sugar, fat, and sodium in processed foods, which can cause health issues.
Eating iron-rich foods is important for women with PCOS. Iron helps to reduce fatigue and improve energy levels.
Plant-based sources of iron include:
Nuts and seeds
Dark leafy greens such as spinach and kale
Tofu
Fortified breakfast cereals
It’s important to note that vitamin B-12 is the only nutrient not naturally found in plant-based foods.
Foods such as plant milk and nutritional yeast are often fortified with B-12. But you may still need additional B-12 supplements.
Speak to your doctor before adding new vitamins or supplements to your routine.
Dairy Products and PCOS
For women with PCOS, dairy products may not be the best option.
Dairy products can contain high levels of hormones, including testosterone and estrogen. These hormones can worsen the symptoms of PCOS, such as weight gain and acne.
Dairy products are also often high in saturated fat and sugar. Both are not good women with PCOS due to their role in increasing insulin resistance.
So, women with PCOS should minimize or avoid dairy products in their diets to improve their health.
There are plenty of plant-based alternatives to dairy milk, such as soy and almond milk!
Should I Eat a Gluten-Free Diet?
An anti-inflammatory diet works well for those with PCOS.
Avoiding gluten may benefit women with PCOS due to its potential inflammatory effects.
Gluten is a protein found in grains such as wheat, barley, and rye, which can cause inflammation in those with sensitivities.
Research suggests that reducing or eliminating gluten can help relieve some symptoms associated with PCOS, such as bloating, fatigue, digestive issues, and more.
But it’s important to note that cutting out gluten isn’t necessary for everyone. If you don’t have a sensitivity or celiac disease, then there’s no need to avoid it altogether.
It's a good idea to consult your doctor before removing any food group from your diet.
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What else can help me manage the symptoms of PCOS?
For women with PCOS, making long term lifestyle and other changes can do wonders in managing symptoms.
Here are a few tips that can help:
Stress management: Find ways to reduce stress, such as meditation, yoga, or journaling. I really like Circle & Bloom for guided meditation. They have meditations for everything from getting pregnant with PCOS to a body detox program!
Exercise: Regular physical activity is key for boosting energy and helping the body respond better to insulin and hormones.
Adequate sleep: Getting enough sleep is essential for overall health, including hormone balance. A fitness tracker can help you track exercise, sleep, and stress!
Environmental factors: Be mindful of phthalates and BPA. These are hormone-disrupting chemicals found in certain plastics and household products.
>> Check out some of my favorite non-toxic beauty products HERE!
Professional help: Seek professional help from a doctor or specialist if needed. It's important to consult with them before making any drastic diet or lifestyle changes.
Making these lifestyle modifications can play an important role in managing PCOS symptoms. Lifestyle changes can also improve your overall quality of life.
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Conclusion
In conclusion, if you're struggling with PCOS, know that there are options available to you. As someone who has personally dealt with endometriosis and the struggle of two miscarriages, I understand the challenges that you may be facing.
As a certified holistic health coach, I am here to offer my support and guidance to help you on your journey toward hormonal balance and fertility.
That's why I offer personalized hormone and fertility coaching programs designed to help you achieve optimal health and well-being, including managing PCOS symptoms through diet and lifestyle changes.
If you're ready to take control of your health and embark on a journey toward improved fertility and hormone balance, I invite you to sign up for a free support call.
During our free support call, we can delve into your individual health concerns, discuss how my fertility or hormone coaching program can assist you in overcoming your challenges, and evaluate if we would be a good fit to work together.
Take control of your PCOS symptoms and start living the life you deserve. Schedule your free support call today, and let's begin your journey toward optimal fertility and hormone balance.
Remember, everyone's journey is unique, but with the right knowledge, care, and effort, you can confidently make positive changes to manage your PCOS and achieve optimal health!
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