How a Plant-Based Diet Nourishes the Body and Eases PCOS Troubles

You might have heard that a plant-based diet can help with multiple health woes. Such eating plans nourish you with a wider range of nutrients. Could they ease PCOS? 

Multiple factors combine to create disease. While this reality makes it harder to determine a singular underlying cause, it means addressing any of the many contributing factors results in symptom improvement. Here’s how a plant-based diet nourishes the body and eases PCOS troubles. 

Why a Plant-Based Diet Is Best to Nourish the Body 

Your body is a complex organism, meaning you need a wide variety of nutrients to support all the moving parts. The good stuff you need hides in plants until you eat them. Scientists haven’t yet discovered what all these various phytonutrients do, but they each play crucial roles in your overall health. For example, plants contain the following: 

• Anthocyanins

• Beta-carotene

• Catechins

• Carotenoids

• Flavonoids

• Isoflavones

• Polyphenols

For example, anthocyanins have proven beneficial in improving brain, heart and eye health. Various flavonoids, isoflavones and polyphenols influence hormonal health, important in easing PCOS. 

1. Special Benefits of Plant-Based Diets for Those With PCOS

Even if you don’t go fully vegan, eating more plants equates to consuming less meat. That matters to people with PCOS. Although the FDA sets limits on the amount of growth hormones permitted in animal foods, traces remain in the U.S. and Europe. Some countries outright ban their use out of concerns that lingering trace amounts could disrupt the human endocrine system, potentially worsening your PCOS symptoms. 

2. Can a Plant-Based Diet Cure PCOS? 

Unfortunately, a plant-based diet alone probably won’t “cure” your PCOS — but it can ease your symptoms. They might disappear entirely, at least at times, and who wouldn’t consider their lives improved with fewer mood swings, hormonal acne breakouts and weight changes? 

PCOS results from a hormonal imbalance that may have several influencing factors. However, managing those within your control — such as your diet — can reduce symptom severity and substantially improve your quality of life. 

8 Tips to Get the Most From a Plant-Based PCOS Diet 

Eating more plants will increase your intake of the good stuff, but that’s only part of the equation. You need to balance your diet by cutting back on unhealthy substances that can exacerbate your PCOS symptoms. Additionally, you must ensure you get adequate macronutrient intake with the right balance of carbohydrates, proteins and fats. 

Does that sound like a lot? It’s not. Here are eight tips to get the most from your plant-based diet to ease PCOS. 

1. Cut Down on Added Sugars 

Guess what? Every hormone in your body affects all others, and insulin is a big one. Scientists have discovered an association between insulin resistance and PCOS, and the best thing you can do to manage insulin holistically is to cut down on added sugars — or eliminate them. 

Try this experiment. Eliminate all added sugars for the next two to three weeks, using a journal or chart to track how you feel. Chances are, this one shift will lead to significant symptom improvement. 

2. Eliminate White Flour 

Flour comes from wheat, so it must be healthy, right? After all, that’s a plant. Unfortunately, manufacturers strip away the nutrient-rich parts of the grain during processing. What remains is a substance that your body treats just like sugar — with all the debilitating health effects. 

That means cutting this stuff out during your two to three-week cleanse, but it doesn’t mean going without carbs. There’s a world of alternative flours available. Simply switching to whole grain solves the immediate problem. Still, you can also experiment with varieties like chickpea and amaranth to up your protein intake, a macronutrient you need more of if you go vegan or vegetarian. 

3. Watch Out for Trans Fats 

Although the FDA banned artificial trans fats, they still lurk in some foods. These unhealthy fats occur when the manufacturing process introduces hydrogen, which can happen under high temperatures such as deep fat frying. 

Unless you have a thermometer in the batch, it’s impossible to tell. Therefore, avoid foods that say “partially hydrogenated” on the label and avoid foods fried in oil at high temperatures, like many fast foods. A diet high in trans fats correlates to an elevated endometriosis risk and may influence PCOS. 

4. But Get Plenty of Healthy Fats

However, it would help if you had healthy fats to support hormonal health. Olive oil is one of the most beneficial varieties, with omega-3 fatty acids and oleic acid to nurture your heart health. Many vegetable oils that are liquid at room temperature also contain omega-3s. Avocado is another healthy choice with a high smoke point and a buttery flavour that many people prefer. 

5. Eat the Rainbow 

Mother Nature provided a handy colour code to ensure you get the right mix of phytonutrients to support your health. Each plant hue corresponds to a slightly different nutrient profile, so eating the rainbow ensures you get a wide variety. 

Your goal? Strive to include at least three colours on your plate at each meal. Here’s one area where more is better, so feel free to go overboard with a rainbow of veggies and fruits. They’re low in calories to make you feel satisfied without packing on unwanted pounds, a common symptom of PCOS. 

6. Try Something New 

If you think of salad as a few wilted pieces of carrot and red cabbage on a bed of icebergs, no wonder you don’t eat your veggies. There’s a whole world of fun foods out there, many of which you might not have heard of, such as:

• Daikon

• Taro root

• Sunchokes

• Jicama 

Furthermore, invest in a vegan cookbook or two or use the internet to pull such recipes for free. Once you start Googling what’s available, you can’t wait to get in your kitchen and start mixing up healthier dishes. 

7. Go (or Grow) Organic

Organic produce costs more — if you shop at a traditional supermarket. However, it’s worth it, as such foods grow without artificial pesticides and fertilizers that may leave behind residues that impact PCOS. 

If your budget says, “No way, honey,” try the farmer’s market. You can talk directly with producers about how they grow their foods, and you’ll often find organic produce for less than the price of the conventional stuff at supermarkets. Another alternative? Grow some at home. Even urban studio dwellers can raise beans, tomatoes, wild greens and peppers in pots, and you don’t get fresher, pure veggies and fruits than those you produce yourself. 

8. Consume Sufficient Protein

Most Americans consume enough protein, but you might struggle if you switch to a vegetarian or vegan diet. Those who go vegetarian can get lean protein from the following sources:

• Fish (if pescatarian) 

• Eggs

• Dairy 

However, those going fully plant-based must make complete proteins through pairings. Some of the most common involve mixing grains, nuts and legumes. That’s because protein consists of amino acids. While a few plant-based foods, like amaranth and quinoa, contain nearly all nine of the essential ones, most have a select few. However, you can complete your intake through mixing and matching. 

Ease PCOS Troubles With a Plant-Based Diet 

PCOS can significantly impact your quality of life. While many factors influence the disease’s progression, the right diet can ease your symptoms. 

While a plant-based diet won’t cure PCOS, it can significantly ease your troubles and may result in full symptom remission in some cases. It makes sense to control what you can to better manage your condition and improve your quality of life.

_

Beth, the Managing Editor and content manager at Body+Mind, is well-respected in the mental health, nutrition and fitness spaces. In her spare time, Beth enjoys cooking and going for runs with her dog.