What to eat, what to avoid, and how to better manage PCOS through nutrition.

Polycystic Ovary Syndrome (PCOS) affects millions of Indian women—but while the condition can’t be “cured,” it can be significantly managed. One of the most powerful tools? Food. A balanced, personalised diet can improve insulin sensitivity, support hormonal equilibrium, and reduce symptoms like irregular periods, acne, and weight gain.

Through this clinical and culturally relevant overview, we’ll explore how dietary strategies can help correct PCOS-related imbalances and support long-term metabolic health.

Why Diet Matters in PCOS

PCOS is rooted in hormonal dysregulation—often marked by high levels of insulin and androgens (male hormones). These imbalances affect the ovaries, menstrual cycles, skin, and fat distribution. A poorly balanced diet can worsen insulin resistance, leading to:

• Increased weight gain (especially around the belly)
• Worsened hirsutism and acne
• Higher risk of prediabetes or type 2 diabetes
• Fertility challenges and inflammation (1)

By tailoring food choices, we can ease these symptoms and support efforts to correct PCOS disruptions over time.

Indian PCOS Diet: Key Principles Backed by Science

1. Focus on Low-Glycaemic Index (GI) Foods

Low-GI foods release sugar slowly, reducing insulin spikes:

• ✅ Millets (ragi, bajra, jowar), rolled oats
• ✅ Brown rice, unpolished rice
• ✅ Legumes and pulses
• ✅ Most vegetables (except potatoes)