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PCOD Diet Chart-Food to Eat & Avoid

March 27, 2024

Irregular periods? Are you suffering from PCOD? PCOD affects more than 10% of women of menstrual age. You may not realise you have PCOD unless you take a test. What you eat and your lifestyle can impact your PCOD and its symptoms. Wondering how changing your diet can help and what a PCOD diet is all about? Read on.

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What is PCOD?

Polycystic Ovarian Disease (PCOD) is a medical condition that affects a female's reproductive organs and fertility.

During every menstrual cycle, the ovaries release one mature egg. In PCOD, the ovaries will be filled with multiple .As a result, the ovaries will start immature Follicles, swelling and become large, increasing the production of androgens (male hormones).

Due to excess androgen in the body, the female can start experiencing abdominal weight gain, male pattern hair loss, irregular periods, or even infertility. Unfortunately, PCOD does not have an effective permanent cure. You can manage the symptoms and keep them under control by making a few changes in your lifestyle.

PCOD Diet – What To Eat?

Following a nutritious diet and cutting back on certain foods can help keep the effects of PCOD in check. It can help control the excess weight gain and blood sugar and manage the hormonal imbalance.

Some foods that can help control your PCOD symptoms are:

  • Fibre

Fibre is essential for overall gut health. Fibre-rich foods can help stabilize blood sugar, control hunger, and improve digestion. Including fibre-rich food in your PCOD diet can help reduce cholesterol and the risk of cardiovascular issues and diabetes.

  • Greens

Green leafy vegetables are packed with vitamins, minerals, and antioxidants. If your PCOD is causing anemia, green leafy vegetables can help increase the iron content in your blood.

  • Antioxidants

Antioxidants help reduce inflammation and support detoxification in the body. As a result, it reduces oxidative stress and the risk of multiple diseases. Antioxidants help fight the free radicals in the body that can cause damage from the inside.

  • Lean Protein

Protein is important for muscle health. Protein takes time to digest, thus keeping you full longer. Lean proteins are a great source of energy that is low in both carbs and sugar.

  • Healthy Fats

Not all fats are bad for your health. Healthy fats are essential for the proper functioning of the body. Include healthy fats regularly to reduce inflammation in the body and also to balance your hormones.

  • Foods Low in GI

The hormonal imbalance in PCOD can lead to insulin resistance and sometimes even type 2 diabetes. Consuming foods low in glycemic index can keep your blood sugar under control.

  • Fruits & Vegetables

Fruits have natural sugars and are rich in fibre. Eating fruits daily can satiate hunger, satisfy your sweet tooth, and not add calories or increase your glycemic index.

PCOD Diet – What to Avoid?

Some foods tend to aggravate your PCOD symptoms. These foods can not only increase your weight but can worsen your hormonal imbalance and increase the risks of developing other health issues as well. Foods you must avoid if you have PCOD are:

  • Processed foods
  • Packaged foods and beverages
  • Excess caffeine
  • Energy drinks
  • Red meat (hot dogs, sausages)

Diet Plan for PCOD

If you have PCOD, consult a dietician and come up with a nutritious diet chart. Here are 10 tips for a perfect PCOD diet chart:

  1. Ensure you get a minimum of one serving of fibre-rich vegetables like cauliflower, broccoli, or spinach daily. You can even add Tomato or Cucumber to your sandwiches.
  2. Have a portion of chicken or fish for lean protein without carbs. If you are a vegetarian, include tofu or lentils. Remember, lentils can make you feel gassy, so observe how your body reacts to them.
  3. Keep a box of nuts (almonds, walnuts, pistachios, pinenuts). You can make your own nuts trail mix to satiate those hunger pangs.
  4. Add flaxseeds and chia seeds to your cereal, porridge, or overnight oats.
  5. Add a handful of berries to your dishes when you crave something sweet.
  6. Anytime you want a refreshing drink, have an herbal tea instead of an energy drink or a packed beverage: Amla with Mint Juice and green tea offer many benefits for PCOD.
  7. Reduce consumption of caffeine. Yes, it can be refreshing, but too much caffeine can interfere with your hormonal balance. If dairy doesn't suit you, opt for dairy substitutes.
  8. Figs, boiled chickpeas, dark chocolate, Peanuts and Greek yoghurt are good go-to snack options when your days are long or hectic.

Also Read : Don’t Let PCOD Get The Better Of You


PCOD is irreversible and can cause various issues as you age. A PCOD cure diet will not cure PCOD completely but help manage it. PCOD leads to hormonal imbalance, which in turn can affect your health in multiple ways. What you eat can have a big impact on your hormones and overall well-being.


1. What foods should be avoided in PCOD?

Avoid foods rich in sugar, carbohydrates and caffeine. Avoiding processed foods, packed beverages, and junk foods can help control your PCOD symptoms.

2. Which drink is best for PCOD?

Herbal teas are very beneficial for PCOD. You can opt for a spearmint or a green tea anytime you want a refreshing drink instead of a coffee.

3. What should a woman eat to lose weight with PCOD?

A woman suffering from PCOD should increase her consumption of foods rich in fibre, antioxidants and lean protein. They will help her feel fuller and aid in weight loss.

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