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“You know, my period only lasts for 1-2 days.”
“Huh, at least your period is on time. I’m just wondering when my period will start. Sometimes, it skips one or two months in between.”
“I feel too tired and worn out during those days.”
Have you ever been a part of such conversations? You’re not alone. These symptoms may arise due to a condition called Polycystic Ovary Syndrome, or PCOS for short.
Let’s understand what it is, how to control it, and enrich your PCOS diet with the best fruits.
PCOS is a hormonal condition in women that affects their ovaries. This syndrome can lead to irregular periods, unwanted hair growth and acne (due to excess androgen), or infertility.
While there's no magic cure for PCOS, there are powerful ways to manage it, and one of the most potent tools is your diet!
Your food choices significantly impact how your body handles insulin, a hormone that regulates blood sugar. In women with PCOS, the body can become resistant to insulin, making it difficult to maintain balanced blood sugar levels.
This insulin resistance can worsen other PCOS symptoms. But here's the interesting part - you can regulate them by choosing a proper diet!
So, get ready to bring your symptoms under control by learning about the best fruits to include (and avoid) in your PCOS diet.
Understanding fruits and PCOS
You might wonder how fruits are good for PCOS as they contain sugar. Let’s bust the myth: fruits are natural sources of sweetness and antioxidants, and they do not spike your blood sugar levels! Are you curious to know why?
Fruits contain fructose, a natural sugar with fiber, minerals, and vitamins that contribute to a nutritious diet.
These components help slow down sugar absorption into the body, keeping blood sugar levels steady. On the other hand, processed foods and drinks contain sucrose, which quickly absorbs into the bloodstream and shoots up blood sugar levels.
Now, do not worry when you pick PCOS fruits to eat! Fruits are packed with essential nutrients and can help with cravings for sugary treats, so you must include them in your PCOS diet.
Discover how The Good Bug's range of prebiotics and probiotics can complement your dietary efforts.
Next, see the best fruits you can eat to manage PCOS symptoms.
Fruits to include in a PCOS diet
Though we said that fruits are great for your PCOS health, do not start picking every fruit you see in the store. You may end up in a far worse condition if you do not choose appropriate PCOS fruits to eat.
The following list of fruits will help you in your journey towards managing PCOS. So, let’s get started with crunching and slurping these delicious fruits.
Apples
Apples have a low glycemic index (GI), which means they slowly release sugar into your bloodstream, preventing sudden rises in blood sugar levels. Also, apples are rich in fiber and antioxidants, which can help regulate hormones and reduce inflammation – all great things for PCOS!
Pears
Pears are rich in fiber, Vitamin C, iron, and potassium, making them one of the best fruits for PCOS.
Along with helping with fatigue and lowering blood sugar levels, these crunchy treats aid in managing oestrogen levels and the menstrual cycle. So, grab a pair of pears for a sweet, satisfying snack!
Berries
Doesn’t the deep red and purple colours of blueberries, strawberries, and raspberries leave your mouth watering?
These berries are packed with antioxidants (giving them colour) and have anti-inflammatory properties. Recharge your health with blueberries, strawberries, or raspberries - the choice is yours!
Oranges
Oranges and other citrus fruits are best for PCOS as they contain high Vitamin C content. They help with gradual sugar absorption and improve your overall health. Peel the skin off for a juicy diet plan!
Grapes
Do not underestimate the power of grapes with their size! These bite-sized fruits have high fiber content, antioxidants, vitamins, and minerals. They help in regulating your mood swings and even support fertility - all essential aspects of PCOS management.
Kiwi
The sweet and tangy kiwis hold numerous health benefits for women with PCOS. They are a powerhouse of vitamins, so adding them to your PCOS diet can improve your mood, manage period pain, and lower blood sugar levels.
Cherries
Like a cherry on top, these fruity titbits add a touch of sweetness to your diet while supporting your adrenal system. Healthy adrenal function is important for managing PCOS symptoms, and cherries, rich in antioxidants, fiber, and potassium, may offer a natural boost.
Peaches and plums
Peaches and plums, with their nectar-like taste, have a huge fan base. Though famous as summer treats, these fruits have anti-inflammatory properties, making them highly beneficial for women with PCOS.
Grapefruit
Rounding up the list of best fruits for PCOS is the grapefruit. Packed with Vitamin C, it offers cardiovascular benefits and aids in weight management, making it a healthy ingredient in a PCOS diet.
Disclaimer: It's always best to consult your doctor or registered dietitian for personalised dietary advice.
Are you feeling good about adding those tasty treats to your cart? Hold up! Before you go all in, let's chat about the fruits that might do more harm than good.
Fruits to avoid in a PCOS diet
While most fruits are fantastic choices for a PCOS diet, there are a few to watch. These fruits tend to be higher in natural sugars or may be processed, which affects their sugar content.
Here is a list of fruits you must avoid while following a PCOS diet. But couldn’t resist having a watermelon slice? If you cannot altogether avoid them, try to limit their intake.
Bananas
Eating a banana after a meal has become a habit in many households. After all, it helps in digestion! But if you have PCOS, keep a distance from these yellow friends. Bananas have more natural sugar than other fruits.
Enjoy a banana pre-workout for an energy boost, but pair it with protein or healthy fats like peanut butter to slow down sugar absorption.
Watermelon
What’s the best fruit that beats summer heat? Of course, the refreshing watermelons! Though enjoyed by many as a summer treat, watermelons have moderately high GI, causing high blood sugar levels in women with PCOS. Include watermelon as part of a balanced diet, but eat in moderation.
Dried Fruits
It’s fun to munch on raisins or dried apricots between meals, isn’t it? Though nutritious, these dried fruits have a concentrated sugar content. So, if you have PCOS symptoms, stick to small portions of unsweetened dried fruits and choose whole fruits whenever possible.
Canned Fruits
Skip the canned fruits packed in heavy syrup. Those syrups are loaded with added sugars, which can defeat the purpose of including fruit in your diet. Opt for healthier canned fruit options, such as those packed in water or natural juice with no added sugars.
Have you got your list of dos and don'ts? Sweet! Let’s get into the nitty-gritty of making those fruits work harder for your health.
Tips for consuming fruits with PCOS
Now that you know the best fruits to choose from and those to moderate, let's explore some tips to make these delicious treats shine in your PCOS diet:
- Add fiber-rich fruits to the PCOS diet: Earlier, we discussed how fruits like pears, grapes, and cherries help control blood sugar due to their rich fiber content. Include them in your diet, and remember to choose whole fruits over juices! Juicing removes most of the fiber, leaving behind concentrated sugar. Stick to the whole fruit to reap the benefits of fiber and keep your blood sugar happy.
- Follow adequate portion size: Fruits are healthy, but portion sizes still matter. Monitor how much fruit you're eating to manage your overall carbohydrate intake. A small apple or a handful of berries is a perfect snack, while a giant bowl of fruit salad might be a bit much.
- Create a balanced diet: Want to enjoy a slightly higher-sugar fruit like a banana? Pair it with a protein or healthy fat source! This helps slow down sugar absorption and keeps your blood sugar levels steady. Think banana slices with almond butter or a pear with a cheese cube.
- Opt seasonal fruits: Nature knows best! Seasonal fruits are at their peak of freshness and nutritional value. Explore what's in season and enjoy the vibrant flavours and colours that come with it. Not only will you be treating your taste buds, but you'll also be getting the most out of these natural wonders.
For an added boost to your balanced diet, The Good Bug’s selection of dietary fibers can offer the perfect support for your gut health, helping you manage PCOS symptoms more effectively.
Living with PCOS can be overwhelming, but you're not alone! Making smart dietary choices is the first step to managing your symptoms and feeling your best.
Though eating fruits does not guarantee a complete cure for PCOS, it can help you bring the symptoms under control. Include these fruits in your PCOS diet and wait for the results!
Remember, a balanced approach is vital. These tips and fruit recommendations are a great starting point, but creating a personalised PCOS diet plan is essential. Talk to your doctor or a registered dietitian who can tailor a plan to your unique needs and preferences.
The Good Bug offers a wealth of resources on PCOS, healthy eating, and probiotics. We're here to support your journey to a healthier, happier you! So, stock up on your favourite fruits, embrace a balanced diet, and get ready to feel the positive impact on your PCOS management!
References
https://veerahealth.com/what-fruits-are-recommended-for-women-with-pcos/
https://pcosnutritionistalyssa.com/fruit-for-pcos/#Grapefruit
https://pcosweightloss.org/fruits-that-are-good-for-pcos/
https://www.medicalnewstoday.com/articles/323002#summary
https://www.verywellhealth.com/is-fruit-bad-for-women-with-pcos-2616301
