Polycystic ovary syndrome (PCOS) is one of the most common hormonal disorders in women of reproductive age. It affects metabolism, hormonal balance, and fertility. Many women who have it experience irregular periods, difficulty ovulating, acne, excess hair growth, or insulin resistance. Clínica del CarmenWe know that proper nutrition can be a key factor in the treatment of PCOS, helping to relieve symptoms and improve quality of life.
What is polycystic ovary syndrome (PCOS)?
PCOS is an endocrine disorder characterized by a combination of symptoms that may include:
- Irregular menstrual cycles or absence of ovulation.
- Increased androgens (male hormones) that cause acne or hirsutism.
- Ovaries with multiple small follicles (polycystic appearance).
- Insulin resistance, with a tendency to be overweight or difficulty losing weight.
Not all women with PCOS experience the same symptoms, so treatment should always be individualized. Diet plays a key role in balancing hormonal function and improving insulin sensitivity, one of the most common underlying causes.
Diet to improve insulin resistance
Many women with PCOS experience an altered insulin response, which can lead to abdominal fat accumulation, sugar cravings, and ovulatory irregularities. To improve this condition, the following is recommended:
- Prioritize complex carbohydrates: whole grains, legumes, fruits with a low glycemic index (such as red berries, apple or pear).
- Reduce added sugars and refined floursAvoid pastries, sugary drinks, processed snacks, or white bread.
- Increase fiberIt improves satiety, stabilizes blood sugar, and reduces insulin spikes.
- Always combine carbohydrates with protein or healthy fats.For example, fruit with natural yogurt, wholemeal toast with avocado or hummus.
- Avoid prolonged fasting or skipping mealswhich can worsen insulin resistance.
Reducing inflammation through diet
PCOS is often accompanied by a chronic, low-grade inflammatory state, which worsens symptoms and makes ovulation difficult. An anti-inflammatory diet can be very beneficial.
- Include foods rich in omega-3: such as salmon, sardines, walnuts, chia and flax.
- Choose healthy fats: such as extra virgin olive oil, avocado or nuts.
- Avoid trans fats and ultra-processed foods: such as margarine, sausages, fried foods or industrial cookies.
- Eat brightly colored vegetables (spinach, broccoli, beetroot, carrot) and fruits rich in antioxidants (blueberries, pomegranate, grapes).
Promote ovulation with specific nutrients
Nutrition focused on ovarian health can help regulate menstrual cycles and support fertility in women with PCOS. Key nutrients:
- InositolIt helps improve ovulation and insulin sensitivity. Found in foods such as fruits, legumes, and whole grains, it can also be taken as a supplement under medical supervision.
- Vitamin DIts deficiency is common in women with PCOS and is associated with poorer ovarian function. Sources: eggs, fatty fish, fortified dairy products, and moderate sun exposure.
- ZincIt improves hormonal balance and may reduce acne or excess hair growth. Found in seafood, lean meats, seeds, and legumes.
- Magnesium and vitamin B6They help reduce premenstrual syndrome, anxiety, and fatigue.
Lifestyle and PCOS: much more than diet
In addition to diet, there are other factors that influence the management of PCOS:
- regular physical exerciseEspecially strength training combined with moderate cardio. It improves insulin sensitivity and regulates hormones.
- stress managementBreathing techniques, yoga, or mindfulness can help reduce cortisol, which interferes with ovulation.
- Restful sleepSleeping between 7 and 9 hours promotes hormonal regulation and metabolism.
Frequently asked questions about PCOS and nutrition
- Does losing weight cure PCOS? There is no definitive cure, but losing 5-10% of body weight can significantly improve symptoms, even in women of normal weight.
- Should I completely avoid carbohydrates? No. Ideally, you should choose complex carbohydrates and control portions, not eliminate them completely.
- Is a vegetarian diet compatible with PCOS? Yes, as long as it is well planned to include plant protein, omega-3, and essential nutrients such as iron, zinc, or vitamin B12.
At Clínica del Carmen we help you live better with PCOS
If you have been diagnosed with polycystic ovary syndrome or suspect you may have it, in Clínica del Carmen We offer comprehensive care combining gynecology and specialized nutrition. Our team, in Las Palmas, Arucas and NeighborhoodShe will design a plan tailored to your hormonal profile and goals. Schedule your appointment and discover how small changes in your diet can transform your hormonal health.
Call now o book your appointment online 👉 Click here for more information.
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