Kait Malthaner (BSc Nutrition & Exercise)
PCOS Diet: Foods to Eat and Avoid to Reverse PCOS
PCOS (polycystic ovarian syndrome) is a lifestyle condition that can be reversed with the proper diet and lifestyle changes. PCOS is the number one cause of female infertility and comes with other side effects as well. If you have PCOS and are ready to take control and overcome it, this video is for you!
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Health Coach Kait (BSc Nutrition & Exercise) is a certified health and nutrition coach who specialises in blood sugar control and insulin resistance. You will learn how to improve your health through sustainable diet and lifestyle changes. Kait covers health topics like lowering blood sugar, lowering A1c, reversing insulin resistance, weight loss, abdominal fat loss, lowering blood pressure, reversing PCOS and more. Getting healthy does not have to be difficult. Small changes add up and lead to sustainable results!
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0:00 Intro
0:05 PCOS symptoms
0:39 Why diet matters
0:52 Diet principles to reverse PCOS
This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love, use and trust.
polycystic ovarian syndrome or PCOS is a
condition that affects one in five women worldwide it is the number one cause of female
infertility and it comes with other side effects including exos body hair abdominal fat skin
tags and missed periods but what most people don't know is PCOS is a lifestyle condition it
is caused by diet and lifestyle choices and it can be reversed through diet and lifestyle
choices you are not stuck with PCOS for life yes there is a genetic component to it but just
because you are genetically predisposed does not mean you're going to automatically develop it now
when you have PCOS your food choices are important they can determine whether your PCOS symptoms get
better or worse to reverse PCOS your diet should follow these five main principles number one
eating Whole Foods whenever possible this means unprocessed vegetables fruits nuts seeds fats
and proteins if you have PCOS this means that your blood sugar is out of balance to some degree
and when our blood sugar is out of balance our insulin levels are high it is the high levels of
insulin that actually cause PCOS symptoms and lead to a diagnosis High insulin blocks ovaries from
converting testosterone to estrogen causing high testosterone which is the first main symptom of
PCOS when we don't have this increase in estrogen in the middle of our cycle we don't ovulate and
this leads to cysts on our ovaries which is the second main symptom and when we don't ovulate we
miss our period or becomes delayed and irregular periods are the third main symptom but if we can
balance our blood sugar our insulin levels start to come back down and our PCOS symptoms improve
processed foods cause bigger likes in blood sugar than unprocessed foods do so whenever we can base
our meals around Whole Foods our blood sugar is going to be more stable this means avoiding
packaged Foods as much as possible now some of the worst offenders that a lot of people
think are healthy but they can actually make insulin resistance worse include cereals orange
juices granola bars dried fruit and oat milk now of course there's a spectrum when it comes to
processed food not all processed food is bad but A good rule of thumb is the less processing the
better the second principle is to eat lower carb options whenever possible this back to keeping our
blood sugar stable lower carb foods cause less of a blood sugar Spike than higher carb foods do and
this is both processed and Whole Food carbs some lower carb swaps you can make are switching
tropical fruit for berries swapping rice for cauliflower rice and swapping regular chocolate
for dark chocolate principle number three is to be smart about your carbs so I'm not saying you
have to totally cut carbohydrates out of your diet yes it really helps to limit them and I suggest
doing that whenever possible but I know that's not always practical so when you do have higher
carb foods there are a few ways to be smarter about them for starters try to limit or avoid
them in your first meal of the day and if you are going to have them have them in your second or
third meal when you do eat them make sure to pair them with protein and fat don't just eat them in
isolation so for example if you're going to have a pear you can pair it with nut butter the blood
sugar response is going to be a lot lower and a lot more stable less insulin is going to be needed
to process it this way and you can also have apple cider vinegar or berberine before your meal this
improves insulin sensitivity temporarily and helps to lower your blood sugar principle number
four is to eat 30 grams of protein at every meal so enough talk about carbohydrates let's talk
about the macronutrient you should be focusing on protein protein is key for reversing PCOS and
most women are not eating anywhere near enough it is important for proper hormone function
satiety and of course balancing blood sugar I always recommend people consume a minimum of
30 grams of protein at every meal preferably from animal sources because these are more bioavailable
and they contain less carbohydrates than plant protein does and let me tell you if you are
someone who struggles with cravings and hunger in between meals doing this is a game changer now
let's Circle back to what I said before about most women not eating enough protein because if you
are having a bowl of oatmeal for breakfast you're only getting about five grams and even if you are
having a good protein food such as eggs if you're only having two eggs you're only getting 12 grams
of protein so add in a few more eggs some Greek yogurt some smoked salmon even some chicken or
some beef top it off with some cheese hit that 30 grams of protein minimum and not only are you
gonna start feeling better immediately but your PCOS symptoms are going to start to reduce over
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slash butcher crowd I'm gonna put that link in the description box down below as well and use code
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and the fifth principle is to eat less frequently and by this I mean try some intermittent fasting
intermittent fasting is when you spend a certain amount of time every day eating and a certain
amount of time every day not eating AKA fasting usually I recommend starting with a 12 hour
fasting window so if you finish your last meal at 7 pm don't eat anything until 7 A.M
the following morning yes you can have water or unsweetened zero calorie beverages during
this time as well those won't break your fast and if you can push your fasting window to 14
hours maybe 16 hours even better now I want to be clear that fasting isn't about eating less you
still want to be meeting your energy needs within your feeding window the reason that fasting helps
with PCOS is because when you're in this fasted state that is when your insulin levels are lowest
and as we already discussed High insulin is what causes PCOS symptoms so trying out some variation
of fasting again even if it's only for 12 hours a day this can make a big difference and it can
speed up your results let me know in the comment section down below if you have PCOS and if there's
anything in particular you've done that's helped you to see a reduction in your symptoms I love
hearing from you guys in the comment section and that's all I have for you today so if you're in
Australia also remember to check out butcher crowd that link is going to be in the description box
down below and I will see you guys next time bye foreign [Music]
#PCOS #Diet #Foods #Eat #Avoid #Reverse #PCOS
source
Are there any foods you have found to make your PCOS symptoms better or worse?
Can we Eat Barley Porridge in pcos as it is High in Fiber
what vitamins would you recommended to take daily?
Pcos is permanent, no cure unfortunately.
I was recently diagnosed with PCOS and fibroids (age 23). And I would urge women to know that it isn’t always missed periods. I actually have two periods a month (a full period in place of ovulation), and they’re both extremely heavy. The symptoms are becoming so diverse in terms of diagnosis for women over the years. This being said, my doctor recommended the Paleo diet (my symptom specific, speak to your healthcare provider for more advice) and trying to lead a more holistic lifestyle! This is was a great video
I love how this creator blames women basically for having PCOS by saying it is their diet and lifestyle choices….. When not even the medical community can conclusively say that. I am sure the creator means well but it seems a bit odd to point a finger at women who have something that they are struggling with and blame them for having it. That being said I have learned how to manage my PCOS with proper eating, proper exercise and the proper supplements…. I just struggled to think that one random creator knows for certain that it comes from lifestyle choices and nothing genetic when doctors can't even say that.
Taking these liars off the feed.
I just need to know what I exactly need to eat for every meal. This is so hard
PCOS is far more nuanced than this. One, there is no cure for PCOS. Two, it is a hormonal imbalance that affects many areas of your body, not just infertility. That is just one possible condition. I have had symptoms of PCOS since I was 13 years old and led an active life as a dancer throughout middle and high school, yet my body overdeveloped and issues with irregular, heavy, painful, and long lasting periods started since I was ten. Weight gain struggle, facial hair (growing since 13), mental health conditions, chronic fatigue, insomnia, depression, anxiety, cosmetic issues (darkening of skin, cystic acne)…the symptoms and struggles and emotional turmoil of visiting medical professions for decades who still don't have an understanding of the chronic condition is the reality of many women, people with female reproductive systems.
Diet changes do play a role in helping mange symptoms (not cure), plus the right supplements, body movement, among many other yes, lifestyle changes. Our community has struggled emotionally for decades being told surface level "solutions" while also not being believed when describing our symptoms. We need to be careful the verbiage we use and be sensitive to how many feel—valid feelings–when the subject of PCOS is made to seem less than what it actually is. Calling it a "lifestyle condition" demeans the true severity of how for decades PCOS has crippled emotionally, mentally, and physically many who have been dismissed when seeking-desperately–for help and getting none of in return.
I appreciate your view for this one approach that can help some manage their condition. Hormones are a tricky b*tch and affect every individual differently. It won't be as simple as just slap on this diet and you'll be healed. Doctors–especially male medical professionals–have told women for decades to just lose weight, take birth control, and metformin and call it a day. Sadly, that is very triggering for the community because those are not the answer. As I said, it's more nuance than that.
Again, thank for using your content to try and help those who struggle.
Intermittent fasting leaves me 0 energy, is it still good to do it??
Advice for a vegan??? High protein alternatives because im not eating any meat
Hi. I love eating rice! What do I do? Is there an alternative?
Besides our diet is birth control necessary to heal or help with pcos symptoms?? 🙁
Hello. Please tell me how many times a day is it better to eat with polycystic disease and is tofu good for polycystic disease? Can it be used as a protein, replacing meat? Thank you
Pork is really bad!!
So I was recently diagnosed with PCOS when I was pregnant with my second child. I am 35 and have never been told I had PCOS previously. I also have never had irregular periods, they come like clock work every month. I thought this diagnosis was abnormal. Is it common to be diagnosed this late in life and also still have regular periods with PCOS?
Im not rich enough to have 30 g protein for every meal..and i have felt better less feelings of running away somewhere to hide..but idk maybe im just meant to die and suffer lol 😆 until i get rich idk its very depressing these days
🤔 ….do you only hear in your left ear? 😳
Is there a plant based milk that you would recommend for PCOS? I am lactose intolerant, and although I can buy the lactose free version I noticed it still gives me pimples and I dont like the flavor too much
Hi, does multivitamins break fast?
I can see many people are triggered. You can watch and READ that many of it IS a lifestyle condition. And people who blame genetics don’t understand that IS a lifestyle choice too!! Even of the parents that are living and eating a certain way! That behavior is passed down to their kids.
Why get triggered? But i notice those who get triggered like to use genetics as an excuse to not TRY and make a change. I see it all the time in the mental health field.
We would rather be victims of our diagnosis. Rather than empowered to reverse it…
Yikes. The misinformation here is dangerous and insulting to people suffering with pcos. If you have a platform like this, do better research. It is NOT a lifestyle condition. Your symptoms can be managed but it doesn’t just “go away”… big oof.
Just started drinking apple cider vinegar in water in the morning
People don’t cause their own pcos… I developed symptoms when I was 14 and had a very healthy diet. This misinformation is gross
I developed PCOS at 15 while eating and exercising better than my peers who do not have PCOS- it’s certainly not a lifestyle condition. Stop spreading misinformation.
pcos is not a lifestyle condition. although some people develop it later in life, it has been found to mainly be genetic. research is still happening every day & more is coming out but pcos is not your fault if you have it. You did not cause it to happen. 🤍
Thanks for choosing to blame those of us with PCOS for having it. 🙄🙄🙄 That’s not how that works! I didn’t cause my PCOS, just like I didn’t cause my hair to be brown. It is not a “lifestyle condition” and NO, it cannot be reversed! I’ll still have PCOS when I’m past Menopause. You can diminish or reverse symptoms, but at the end of the day, you still have PCOS. Please stop spreading misinformation! These people are believing you, even though you have absolutely no medical credentials.
I've been struggling with PCOS symptoms for years. I recently cut out/reduced my carbs and sugar in take and have seen my symptoms improve by a lot. My cycles are very irregular (so much in fact it completely disappears for months) but for two months in a row it's been pretty consistent. And that's because I cut out a lot of the carbs and sugar from my diet. Thanks Kait, your videos help a lot! ☺️🤗
Nice, feeling how the bloating and pain receded within approximately two months made all the difference, I simply go’ogled the latest by Tilly Strankten and her Ovarian Cyst Guide and although it really took about 10 weeks for it to totally shrink and vanish I’ve never felt so light and relaxed.
Hi Kait, your content on insulin resistance and pcos is totally awesome!
I'm wondering what I should eat before my morning workouts. Some days, I lack energy because I usually work out on an empty stomach and I have insulin resistance and PCOS.
Any pre-workout meal recommendations that won't break my intermittent fasting cycle? Also, is apple cider vinegar a good pre-workout option?
Thanks a bunch!
I know what I must do. I just don't know if I have the strength to do it.
1. Whole Foods, unprocessed nuts, seeds, fruit, vegetables, etc…
2. Low carb foods (processed and whole food carbs)
3. Be smart about carbs
4. 30g of protein at every meal
5. Eat less frequently (try intermittent fasting)
I love you and you have helped me so much keep them coming
Thanks for the video! Do you have autism?
Hii! um i wanted to ask that can i have oats in dinner? i am a bit confused about why not to have oatmeal 🥺
Hi, Dear,
I'm having type 1 diabetes.
My blood sugar post dinner 45 minutes was 140 mg/dl @11:35pm i took 18 units of glargine then . I checked in the morning fasting blood sugar was 260 mg/ dl. Am feeling tense? How do i handle this?
Same thing going on since 3 months. Is this related to leaky liver/ over production of glucose?
If yes how do i handle it?
Great video! Informative and straight to the point. Time to prioritize my heath again 🙌🏾
"🌸 Finally, a clear guide on managing PCOS through diet! Thanks for breaking down the do's and don'ts – super helpful. Let's take charge of our health, one meal at a time! 💪💙 #PCOSAwareness"