Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting millions of people worldwide, and it can significantly impact fertility. However, with the right approach to nutrition and lifestyle, people with PCOS can optimize their reproductive health and improve their chances of conceiving. As a San Diego fertility dietitian, I'm happy to share an achievable PCOS diet plan to get pregnant:
Focus on Balanced Meals
Eating balanced meals that include carbohydrates, proteins, and healthy fats can help regulate blood sugar levels and improve insulin sensitivity, which are often disrupted in PCOS. Opt for whole grains, lean proteins such as poultry, fish, and legumes, and healthy fats like avocados, nuts, and olive oil.
Embrace Low-Glycemic Foods
Low-glycemic foods have a gentler effect on blood sugar levels, making them ideal choices for women with PCOS. Incorporate foods such as whole grains, leafy greens, berries, sweet potatoes, and quinoa into your diet to help stabilize blood sugar and insulin levels.
Prioritize Fiber-Rich Foods
Fiber is beneficial for PCOS as it can aid in weight management, improve insulin sensitivity, and support hormonal balance. Include plenty of fruits, vegetables, whole grains, and legumes in your PCOS diet plan to get pregnant— it’ll help to increase your fiber intake and promote optimal fertility.
Moderate Carbohydrate Intake
While carbohydrates are an essential part of a balanced diet, women with PCOS may benefit from moderating their carbohydrate intake, especially refined carbohydrates and sugary foods. Instead, opt for complex carbohydrates that provide sustained energy and promote satiety.
Include Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties and may help reduce inflammation associated with PCOS. Incorporate sources of omega-3s such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts into your diet regularly. Those who follow a plant-based diet may want to consider an omega-3 supplement.
Mindful Eating Practices
Practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and savoring each bite. This can help prevent overeating and promote better digestion and nutrient absorption, supporting overall health and fertility.
Looking to build a custom, personalized PCOS diet plan to get pregnant? Contact Couture Wellness to speak directly with a fertility dietitian.
Stay Hydrated
Adequate hydration is essential for hormonal balance and overall health. Aim to drink plenty of water throughout the day and limit consumption of sugary beverages and caffeine, which can disrupt hormone levels and exacerbate PCOS symptoms.
Supplement Wisely
In addition to a balanced diet, certain supplements may be beneficial for women with PCOS, such as inositol, vitamin D, and melatonin. However, it's essential to consult with a healthcare provider or registered dietitian before starting any supplements to ensure they are safe and appropriate for your individual needs.
Manage Stress
Chronic stress can worsen PCOS symptoms and negatively impact fertility. Incorporate stress management techniques such as yoga, meditation, deep breathing exercises, or hobbies that you enjoy to promote relaxation and emotional well-being.
An Expert-Lead PCOS Diet Plan to Get Pregnant
If you're struggling to conceive or manage your PCOS symptoms, don't hesitate to seek support from a fertility dietitian experienced in PCOS. They can provide personalized guidance, support, and resources to help you on your journey to conception.
I’m a San Diego dietitian who specializes in fertility, and I’d be happy to offer support and advice.
Contact Couture Wellness to get started.
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