Why Food Matters in PCOD

Food is more than just fuel — it directly affects hormones, insulin, weight, and overall health. Here’s why diet plays such a big role in PCOD:

• Controls Insulin Resistance – Women with PCOD often have high insulin levels, which can cause weight gain, irregular periods, acne, and excess hair growth. Eating low glycemic foods helps keep insulin in control.
• Helps Weight Management – Even a small weight loss of 5–10% improves symptoms, periods, and fertility.
• Reduces Inflammation – Processed food increases inflammation in the body, while natural foods with omega-3s, fibre, and antioxidants calm it down.
• Balances Hormones – Nutrients like zinc, magnesium, vitamin B, and healthy fats help regulate periods and improve mood.
• Improves Fertility – Eating balanced meals regularly helps ovulation and supports healthy cycles.

Foods to Avoid with PCOD

Some foods make PCOD worse by spiking insulin or creating more inflammation. Try to limit or avoid:

• Refined carbs & sugar – white bread, pastries, sweets, cold drinks.
• Junk & processed foods – chips, fried snacks, packaged fast food.
• Trans fats & too much saturated fat – fried foods, hydrogenated oils, processed snacks.
• Excess dairy (for some women) – full-cream milk, ice cream, sweetened yoghurt.
• Caffeine & alcohol – disrupt hormones and affect the liver.
• Refined oils & salty foods – too much oil and salt increase inflammation and bloating.

Foods to Eat / Foods That Help with PCOD

Including these can help improve symptoms. Focus on whole foods, balanced macro-nutrients, good fats, fibre, lean protein.

7-Day PCOD Diet Chart

Here’s a sample diet chart for one week. Portions may be adjusted based on your age, activity, body weight, medical advice.

Tips:

• Eat regularly (every 3-4 hours) to avoid blood sugar crashes.
• Include protein at each meal.
• Use healthy oils (olive oil, mustard oil, small ghee if tolerated).
• Avoid added sugar; keep desserts rare and small.
• Incorporate at least 30 minutes of moderate physical activity daily (walking, yoga, strength training etc.).

Managing PCOD is not about strict deprivation, but smart choices. By focusing on whole, nutrient-dense foods, limiting refined sugars and processed foods, maintaining a balanced diet, and integrating lifestyle changes like exercise and stress management, many symptoms of PCOD can be significantly reduced.

Along with these diet tips, products like Nari Urja can offer supportive micronutrients or herbal aids. However, they complement – not replace – good food, physical activity, and medical care.