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Once you get the hang of your PCOS Repair breakfast and feel inspired to keep reducing your PCOS symptoms, check out some of the recommendations below for more things to add into your diet.
Many Cysters have spent years being told they need to lose weight to improve their PCOS.
This means that we have often spent a long time following restrictive diets, cutting things out of our lives, and feeling deprived. My approach to managing your PCOS is different.
" Instead of focussing on things to go without, I want you to focus on all of the incredibly helpful things you can add in."
This simple mindset shift from restriction to abundance has a powerful impact on your ability to stick to the changes we’ll cover in the rest of this book.
By eating more of the things that are helpful for PCOS, you will not only be able to recover your relationship with food, but you will also naturally crowd out less helpful foods without ever feeling deprived.
While my number one goal for you after reading this book is to be free of your symptoms and thrive with PCOS, I also want you to have fun and enjoy the process!
I go into depth about each of these foods plus fun tips and tricks to enjoy them in my 14 Day PCOS Fast Start Challenge.
The list below is by no means a list of foods that must be eaten to heal your PCOS.
It is simply a guide to nutritious foods that you may want to consider adding to your current diet to boost your results.
These foods are helpful no matter which type of PCOS you have.
Flax seeds contain a compound called lignan that can reduce 5-alphareductase – the enzyme responsible for converting testosterone into its super-potent cousin, DHT. (Zhang, 2008)
Studies suggest adding flaxseeds to your daily meals is an effective way to support healthy androgen levels. (Nowak, 2007)
Flax seeds are best eaten ground rather than whole as the fibrous husks are very difficult to digest.
Try grinding whole seeds in a coffee or spice grinder, or buy them pre-ground and store in the fridge.
I suggest one to two tablespoons daily.
If these are a new food for you or you don’t consume much fiber, start slow (around a 1⁄2 tablespoon daily) and gradually work your way up to two tablespoons to reduce any possible digestive discomfort.
My favorite way to enjoy ground flax seeds is by adding a big scoop into my morning PCOS Repair Chocolate Thickshake (you’ll find this recipe in your PCOS-Friendly Food Formula bonus).
The top source of selenium, the humble Brazil nut is a great way of naturally supporting your thyroid.
Your thyroid gland has the highest concentration of selenium of any organ in your body and requires sufficient levels to keep your thyroid hormones in balance.
Research shows that women with PCOS are three times more likely to suffer from thyroid disorders like Hashimoto’s thyroiditis. (Ulrich, 2018)
Imbalances in thyroid hormones contribute to worsened PCOS symptoms, irregular ovulation, weight gain, infertility, and insulin resistance. (Singla, 2015)
Just two to three Brazil nuts daily is enough to meet your selenium needs. Consuming more than this can easily put you at a toxic level of selenium, so go easy on these nuts!
Snacking on a couple of Brazil nuts each day is a great way to support your thyroid and is safe even if you have existing issues with your thyroid.
Apple cider vinegar has been shown to reduce fasting blood sugar levels and improve insulin resistance. (Hadi, 2021)
It also helps to stimulate your appetite and support healthy weight loss by improving your gut bacteria. (Urtasan, 2020)
It is a great choice if you feel nauseous or don’t have an appetite in the morning.
I like to start my day with a tablespoon of apple cider vinegar in a small glass of water around ten minutes before my breakfast as I find this helps to boost my appetite and improve my digestion.
If this is new for you, start with a teaspoon and work your way up to a tablespoon.
If you notice any heartburn or digestive discomfort, reduce your amount until you find the right dose for you.
Green tea has been shown to support PCOS symptoms by improving how well your body handles glucose, as well as supporting healthy weight loss. (Maleki, 2021)
Like spearmint tea, green tea also has androgen-lowering effects. (Tehrani, 2017)
Ideally, opt for decaf green tea because some types of PCOS benefit from a reduction in caffeine, particularly if you relate to the Adrenal PCOS type.
Cinnamon is one of the best natural insulin sensitizing spices.
A 2007 study gave women with PCOS either cinnamon or a placebo daily for eight weeks.
After two months, the women consuming cinnamon had a significant reduction in insulin resistance, whereas there was no change in the placebo group. (Wang, 2007)
Another 2021 study found that cinnamon greatly improved HOMA-IR scores (an accurate measurement of insulin) and caused no side effects. (Heshmati, 2020)
As little as two teaspoons of ground cinnamon daily can improve insulin sensitivity, the root cause of at least 80% of PCOS cases.
Try sprinkling some cinnamon over your breakfast, adding it to a smoothie, mixing it into a homemade protein ball, or even baking it on pumpkin or sweet potato.
1 comment
Happy to join and learn in this group