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PCOS and you - the fertility diet challenge

By Kate Davies, RN, BSc(Hons), FP Cert - Fertility Nurse

Weight gain is one of the most common side effects of PCOS. It’s also one that affects your self esteem and compounds your difficulties in conceiving. However, the good news is that by paying attention to your diet, it is possible to lose the weight you’ve gained and feel better.
Losing weight will also help to reduce the risk of developing diabetes and heart disease as well as boosting your overall health and well-being.
However, diet alone can’t cure PCOS but it can help to alleviate the symptoms, and with ovulation monitoring or further support from your specialist, losing weight can significantly increase your chances of conceiving.

Are you prepared to make the commitment to change your diet, not only now but for good?
If so, here are some simple changes you can make. I would recommend that you seek further advice from a qualified nutritionist.
  • Eat a wide range of nutritious foods with a good supply of vegetables, whole grains and lean protein. A good variety of foods gives you a wide range of nutrients and helps you to enjoy the social side of eating without feeling deprived.
  • When you have PCOS it is really important to maintain a healthy blood sugar level. Reducing the amount of carbohydrate you consume is key. Think more veg, more fruit and fewer carbs per serving. The best carbohydrates for maintaining a healthy blood sugar are wholewheat pasta, whole grain breads, noodles, sweet potatoes and lentils. Ditch the white bread, white pasta and white rice and refined carbs such as biscuits and cake.
  • Avoid foods that are high in saturated fats, such as fatty meats and full-fat dairy produce. Replace these with healthy fats such as nuts, olive oil, avocado and spreads based on olive oil.
  • Choose lean meat and fish and include it in your diet at least twice a week. Fresh or tinned fish, chicken or turkey with the skin removed, and lean red meat are healthy options to enjoy. Limit foods like sausages, fatty meats and salami.
  • Enjoy at least five servings of fruit and vegetables a day but be aware of the natural sugar intake in fruit and balance this with fresh vegetables. Fruit and veg are an excellent source of fiber, antioxidants, folate, and vitamins A and C, which are all essential nutrients for conception and hormone balance.
  • Ensure that you have a good calcium intake in your diet. Recent research shows that foods high in calcium may be beneficial for weight loss and are vital for maintaining a healthy blood pressure and reducing your risk of heart disease. 
  • Iron is essential for conception and as well as taking folic acid and Vitamin D supplements, ensure that your diet is rich in lean red meat, chicken and fish. Leafy vegetables like broccoli and kale also contain a good supply of iron.
  • Balance your overall diet with a good amount of healthy exercise. Get those trainers on! Getting out for exercise not only helps with weight loss but also gives you your all important dose of sunshine to absorb essential vitamin D. Research has shown that vitamin D is not only essential for the development of the fetus but also helps you to conceive too.

So are you ready to take on the PCOS diet challenge?


Book your FREE consultation with the OvuSense Fertility Nurse, Kate -  to assess your fertility potential, answer your burning fertility questions, get recommendations on how to optimize your fertility and have your charts analysed.

If you are an OvuSense customer you are entitled to a FREE 1 hour consult, if you are not currently using OvuSense you book a FREE 15 minute consultation. Consultations are held by Skype or Telephone. Don't see a time that suits you? Email Kate on kate.davies@fertility-focus.com