Improving PCOS symptoms through nutrition: tips from a dietitian

Polycystic ovarian syndrome (PCOS) affects up to 1 in 10 women in the UK. However, up to 70% of affected women remain undiagnosed worldwide, highlighting the need for increased awareness and understanding of its symptoms and challenges. We spoke with Rania Salman, a registered dietitian specialising in PCOS, to delve into what PCOS is, its symptoms, diagnosis criteria, and the crucial role nutrition plays in managing it effectively.

What is PCOS?

PCOS is a syndrome characterised by a combination of symptoms rather than a single condition. In the UK, diagnosis follows the Rotterdam Criteria, requiring at least two out of three criteria:

• irregular periods
• ovarian follicles visible on ultrasound
• and elevated levels of male hormones (androgen excess)

Symptoms of PCOS

PCOS symptoms vary widely among individuals, impacting daily life significantly. Common symptoms include:

• irregular menstrual cycles
• hirsutism (excessive hair growth)
• fatigue
• mood swings
• anxiety
• skin issues such as skin tags and pigmentation changes

The severity of these symptoms varies, highlighting the need for personalised management approaches.

How nutrition can help manage PCOS

Navigating the world of nutrition with PCOS can be overwhelming due to the abundance of conflicting information online. However, evidence-based nutrition strategies have shown promise in effectively managing PCOS symptoms:

1. Choose low GI carbs

Glycaemic Index (GI) measures how quickly carbohydrates raise blood sugar levels. Opt for low GI carbs like whole grains (oats, brown rice) to promote stable blood sugar levels, reduce cravings, and manage energy levels effectively.

2. Balance your plate

A balanced diet is crucial for managing PCOS symptoms. Aim to include one-third whole grain carbs, one-third lean protein sources (chicken, tofu), and one-third healthy fats (avocado, olive oil) in each meal. Incorporating plenty of vegetables adds fibre, aiding digestion and promoting satiety, which helps in managing weight and reducing snacking.

3. Incorporate cinnamon

Cinnamon is known for its ability to improve insulin sensitivity, a common issue in PCOS. Adding about a teaspoon of cinnamon daily to meals or snacks can help regulate blood sugar levels and manage insulin resistance effectively.

Living with PCOS presents challenges, but understanding the condition and adopting tailored nutrition strategies can significantly improve quality of life. By focusing on low GI carbs, balanced meals, and incorporating cinnamon into your diet, you can take proactive steps towards managing symptoms effectively.

Remember, managing PCOS involves not only dietary choices but also lifestyle modifications and professional guidance. For personalised advice, consult with a healthcare professional or a registered dietitian specialising in PCOS.

Ms Rania Salman is a registered dietitian and nutritionist based in London and Essex, specialising in weight management, healthy living, PCOS, and fertility. With a background in Biomedical Sciences and a postgraduate diploma in Nutrition and Dietetics, she offers practical advice tailored to individual lifestyles.