pcod diet chart

PCOD Diet Chart: Foods to Eat and Avoid


Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal disorder that affects a significant number of women during their reproductive years. This condition is defined by the development of small, fluid-filled cysts on the ovaries and a range of associated symptoms, including irregular menstrual cycles and hormonal disturbances. Managing PCOS effectively often involves dietary changes, and that’s where a PCOD diet chart can be extremely beneficial. In this article, we will explore the best foods to eat and those to avoid when dealing with PCOS.

What is PCOD/PCOS?

Before delving into the diet chart, it’s important to understand what PCOD (Polycystic Ovary Disease) or PCOS (Polycystic Ovary Syndrome) is. PCOS is a condition that affects the endocrine system, causing an imbalance in sex hormones. This hormonal imbalance can lead to various symptoms like irregular periods, weight gain, and fertility issues.

The Importance of Diet in Managing PCOS

A well-planned PCOD diet chart can play a crucial role in managing the symptoms of PCOS. It can help regulate insulin levels, reduce inflammation, and promote weight loss. Here are some key aspects of the PCOS diet:

Balancing Carbohydrates

One of the essential components of a PCOD diet chart is managing carbohydrate intake. It’s important to choose complex carbohydrates over simple sugars to prevent spikes in insulin levels.

The Right Proteins

Including lean sources of protein in your diet can help with weight management and hormonal balance. Foods like chicken, turkey, and tofu can be excellent choices.

Foods to Eat

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  1. Leafy Greens
    Leafy greens like spinach, kale, and collard greens are packed with essential nutrients and antioxidants. They help combat inflammation and aid in weight management.
  2. Berries
    Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants and fiber. They can help control blood sugar levels.
  3. Fatty Fish
    Salmon, mackerel, and trout are high in omega-3 fatty acids, which can reduce inflammation and improve insulin sensitivity.
  4. Nuts and Seeds
    Almonds, walnuts, and flaxseeds provide healthy fats and fiber, helping in maintaining a stable blood sugar level.Soaked almonds, raisins, and kesar are nature’s gifts for PCOS management.6-7 soaked raisins: If you have rated yourself as a person with terrible PMS or with low energy throughout the day, add 1-2 Kesar strands about 10 days before the period.4-5 soaked and peeled almonds: If you have insulin resistance, diabetes, PCOD, low fertility, or poor sleep quality, pick the mamra or the local variety of badam, which is richer in nutrients. For PCOD, switch to 6-7 raisins and 1-2 strands of kesar 10 days before periods.
  5. Whole Grains
    Opt for whole grains like quinoa, brown rice, and oats over refined grains. They are rich in fiber and have a lower glycemic index.
  6. Lean Proteins
    Including sources of lean protein like chicken, turkey, and tofu can aid in weight management.

Foods to Avoid

pcod diet chart
  1. Sugary Foods
    Avoid sugary items like candy, soda, and baked goods, as they can lead to blood sugar spikes and worsen insulin resistance.
  2. Processed Foods
    Processed foods often contain trans fats and high levels of sugar, which can exacerbate PCOS symptoms.
  3. Dairy Products
    High-fat dairy products can contribute to hormonal imbalances. Choose low-fat or dairy alternatives like almond milk.
  4. Red Meat
    Red meat, especially processed meats, should be consumed in moderation due to their association with inflammation.
  5. Caffeine and Alcohol
    Both caffeine and alcohol can affect hormone balance and should be limited or avoided.


In conclusion, a well-structured PCOD diet chart can significantly impact the management of PCOS. By incorporating nutrient-rich foods and avoiding those that can worsen symptoms, individuals with PCOS can take proactive steps to improve their health. Always bear in mind that when it comes to making substantial alterations to your diet, consulting with a healthcare professional or a registered dietitian is absolutely essential.

Fueling your Pcod journey with the right food is the key !

Dt. Puja Jain

Get customised Pcod Diet Chart from Dt. Puja Jain( the_healthybook) Call : +91 96438 30811


  1. Can a PCOD diet chart cure PCOS?
    A PCOD diet chart cannot cure PCOS, but it can help manage the symptoms and improve overall health.
  2. How often should I follow the PCOD diet?
    Following the PCOD diet chart consistently is recommended to experience the most benefits.
  3. Can I indulge in occasional treats while on a PCOD diet?
    Occasional treats are fine, but moderation is key. Avoid overindulging in sugary or processed foods.
  4. Are supplements necessary for PCOS management?
    While a well-balanced diet is essential, some individuals may benefit from specific supplements. Consult a healthcare professional for guidance.
  5. How long does it take to see improvements with a PCOD diet?
    The timeline for improvement varies from person to person. Some may notice changes in a few months, while others may take longer. Patience is crucial.

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