Polycystic Ovarian Disease (PCOD) is strongly influenced by insulin resistance, inflammation, and hormone imbalance.
Food choices play a major role in improving symptoms, weight, and menstrual regularity.
Principles of a PCOD Diet
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Low Glycemic Index (Low-GI) foods
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High-fiber meals
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Healthy fats (omega-3 rich)
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Adequate protein in every meal
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Reduce processed and sugary foods
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Regular meal timings
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Hydration (2–3 L/day)
🍽 Foods Recommended (What to Eat)
1️⃣ Low-GI Carbs
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Millets: ragi, jowar, bajra
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Brown rice, quinoa
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Whole wheat, oats
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Sweet potatoes
2️⃣ High-Fiber Foods
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Green leafy vegetables
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Broccoli, beans, carrots, peas
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Whole fruits (not juice)
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Chia seeds, flax seeds
3️⃣ Lean Protein
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Sprouts
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Lentils, dal
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Paneer, tofu
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Eggs
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Fish (salmon, sardines)
4️⃣ Healthy Fats
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Nuts (almonds, walnuts)
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Seeds (flax, chia, pumpkin)
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Olive oil, groundnut oil
5️⃣ Anti-Inflammatory Foods
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Turmeric
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Ginger
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Berries
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Green tea
🚫 Foods to Avoid
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Sugar, sweets, soft drinks
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White rice, maida items, bakery snacks
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Fried foods
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Packaged snacks and fast foods
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Excess tea/coffee
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Artificial sweeteners
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Red meat (frequent)
🧃 Sample One-Day PCOD Diet Plan
🌅 Early Morning
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Warm water + 1 tsp flaxseed powder
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5 soaked almonds
🍳 Breakfast
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Vegetable oats upma OR
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2 ragi dosas + sambar
☀ Mid-Morning
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1 fruit (apple/pear/guava)
🍛 Lunch
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1 cup brown rice or 2 chapati (whole wheat)
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Dal + sabji + salad
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Curd
☕ Evening Snack
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Green tea + roasted chana / nuts
🌙 Dinner
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Millet khichdi OR
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Vegetable soup + paneer stir fry
Before Bed
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Turmeric milk (low-fat)
⚖️ Lifestyle Tips for PCOD
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30–45 min exercise daily (walking, yoga, strength training)
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Maintain sleep hygiene (7–8 hours)
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Reduce stress (yoga, breathing exercises)
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Weight reduction of even 5% improves symptoms
📌 PCOD-Friendly Supplements (if advised by doctor)
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Vitamin D
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Myo-inositol
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Omega-3
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B12 (if vegetarian or on metformin)
