Ayurvedic Foods for PCOS

​Many women with PCOS do not know that eating a balanced and healthy diet alone can make lot of difference in managing PCOS symptoms. So if you have started to wonder how you can take charge of your health in your own hand, then it is the time to ask yourself- what to eat for PCOS? Well, I am glad if you are asking this question sooner or later, as many of us do not even think about changing our diet to the manage disturbing PCOS symptoms. In this article, our Ayurveda doctor, Dr. Vibhuti Rao is briefing about what Ayurvedic food to take and avoid to battle PCOS symptoms.
 
Getting back to our genes-our traditional foods
 
I remember as a growing up kid, I never thought that I need to change my food habits. We all in the family ate what my mother cooked. 

And I never questioned if that food was filled with nutrients or was it a lot of carbohydrates or proteins. Even I saw same with my grandmother. What we wanted was tasty seasonal food. I remember, we use to wait for summers to eat those delicious mangoes and in winter we ate lot of red carrot halwa. Indian traditional delicacies are filled with nutrition which has been eaten in our generations without any concern. However, newly introduced western style foods, imported foods, fast foods etc, have made us to think what should be actually eating to say healthy. I wish we should have been always fed by our mothers or grandmothers who are expert nutritionist in picking up locally-seasonally grown foods and making yummy yet healthy foods.
 
Balance dosha diet is the key
First of all, we need to know, what we are targeting to make changes in our diet. Why do we need to change our diet and if there is a need to change, then how we can effectively introduce the change without being confused and apprehensive of change? Ayurveda says that balancing all the three doshas (Vata, Pitta and Kapha) is the key to maintain a good health.  In PCOS, all the three doshas, mainly Vata and Kapha becomes abnormal which causes irregular periods, insulin resistant, weight again, hormonal imbalance and facial hair growth. However, all the three doshas can show different symptoms in different females. It is important that the Ayurvedic doctor screen for your dosha evaluation in your PCOS. After you know what doshas are imbalanced and causing PCOS, you can effectively balance them with eating right for to balance that dosha. Therefore, it is very essential to eat the food which can balance Vata, Pitta and Kapha doshas and simultaneously do not harm Pitta dosha.
 
How to start?
Every beginning is the first step of a journey where we generally feel overwhelmed, moreover if it is to be with our health. PCOS fills the women with guilt, shame and make them feel less famine. No ovulation because of PCOS makes their life miserable if they are trying to conceive. They gather lot of information through internet and other sources and they get confused about what actually they should do for their problem. Most of them do not get relief from conventional medicines with treatment of Metformin, Clomiphene citrate or surgical options. I often say to women that each PCOS is as unique as you are than others. It is just about understanding the needs of your body and following it.
 
Understand the needs of your body
Anyway, if you are not sure where to start from, then firstly, buy a dairy and start writing down your symptoms-

1. How do you feel? Write about your physical symptoms, which could be bothering you more.
2. Write what you need to change and how you will change.
3. Identify what you should do more
4. Before you go to bed, write down what you did and ate that day

 
Eat regularly in time: Eat as per your biological clock, that is –

• Breakfast before – 8am

 

• Kapha balancing snack- 11am

 

• Lunch – before 2pm

 

• Vata balancing snack- 5:30pm

 

• Dinner- no later than 8pm

 
Give at least 2 hours’ time after your dinner to go to bed so that the food gets digested and Ama (undigested food) does not get formed.
 
What your food should have- The best thing to start your day is to have Vata-Kapha balancing Ayurvedic herbal kashaya (tea). Or a banana or honey water.

• Your breakfast should have Kapha balancing foods, such as Barley or Horse gram soup, Whole wheat Roti, Ragi, and 1 handful of nuts/seeds. Naturally fermented food items such as dosa, idli, vada and white rice early mornings are good for intestine.

 

• Kapha balancing snack- buttermilk with ginger is best, also can have 1 apple or papaya.

 

• Lunch- should have small portion of White/red/brown rice, lots of veggies, less meat or sea food and good amount of salads.

 

• Vata balancing snack- in the evening it is best to the herbal tea again or handful of nuts/seeds or just 1 glass of milk.

 

• Dinner- should have lot of different vegetables and roti if required. Also can have cooked brown rice, quinoa, porridge, low sugar baked beans, red kidney beans, lentils or

      chick peas. Avoid having rice and heavy meals in the night.
 
What vegetables to include- you can take unlimited Non root veggies so eat as much as you like! As following--

• Salads – e.g. lettuce, tomatoes, radishes.
  Steamed veggies – e.g. cauliflower, carrot
  Stir fry veggies – e.g. peppers.
  Roasted veggies – e.g. onions tomatoes ,sweet potato, carrot, beetroot

​What fruits to eat?
You can have blueberries, cherries, plums, grapefruit, blackberries, boysenberries, Logan berries, strawberries, mandarins, raspberries and tangerines and apples. But think if they are locally grown and are seasonal.
 
What to Reduce?-

• Hormonal pills- try not to use them
• Refined Sugar and grains
• Refined carbohydrates- biscuits, bread etc.
• Trans fatty acids- vegetable oils (eg canola), cakes, biscuits, muffins, pies, crusts, margarine, shortening, cake/pancake mixes, donuts, French fries, chips, candy, frozen dinners and other processed foods.
• Fructose filled fruits
• Saturated fat- such as fat on meat, chicken with the skin left on, full fat dairy products, butter and take-away foods.
• Stimulants- coffee, tea, Alcohol, smoking, Carbonated drinks- cola and other soft drinks.
• Munching in between food timings
• White potatoes
• White polished- refined rice
• Sleeping in the day time
• Starchy foods- pasta, bread and potatoes
• Stress

What to do more of?-

• More of vegetables
• More of regular exercise- in any form- gym, Yoga, walking etc
• Meditation
• Get enough sleep
• Being happy.

Finally, the more important is reduce your sugar (fructose) intake and exercise daily.  When fructose is removed, hormone levels return to normal, PCOS symptoms disappear and fertility is restored.  It really is that simple.