What to eat if you have PMOS

How does diet affect PMOS?

The four main factors involved in PMOS are:

• insulin resistance
• changes in metabolic and hormonal functioning
• high levels of body fat
• problems creating gonadotrophin-releasing hormones, which are essential for reproductive well-being

These factors are all interlinked. Diet could be a factor in breaking this cycle and reducing the impact of PMOS. It could also help reduce the risk of complications such as diabetes and cancer.

Some ways in which diet may help people with PMOS relate to managing:

• body weight
• insulin production and resistance
• blood sugar levels
• oxidative stress, which increases the risk of inflammation and cancer

Over half of those with PMOS develop diabetes or prediabetes before the age of 40. Diabetes stems from how the body processes insulin. Taking dietary measures to prevent diabetes can be a significant step toward living well with PMOS.

Which diet?

There is currently no standard diet for PMOS, but various approaches appear likely to benefit people with this condition.

Here are three diets that may help people with PMOS manage their symptoms.

A low glycemic index (GI) diet

The body digests foods with a low GI more slowly, meaning they do not cause insulin levels to rise as high or as fast as other foods, such as sugar or highly processed carbohydrates.

Foods in a low GI diet include:

• whole grains
• legumes, such as lentils and beans
• nuts
• seeds
• fruits
• starchy vegetables

An anti-inflammatory diet

An anti-inflammatory diet may help improve markers that relate to PMOS, such as high blood sugar, body composition, hormonal imbalance, and cardiovascular risk.

Foods with anti-inflammatory properties include:

• berries
• oily fish
• leafy greens
• extra virgin olive oil

Try this anti-inflammatory diet meal plan.

The DASH diet

Doctors often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to reduce the risk or impact of heart disease, but it might also help manage PMOS.

A DASH diet is rich in:

• fish
• poultry
• fruits
• vegetables
• whole grains
• low fat dairy produce

According to a 2021 review, a DASH diet might improve several features of PMOS. Examples include the appearance of the ovaries and the reduction in the number of growths. It might also improve insulin resistance, glucose management, and fat deposits.

Foods to eat

While these diets vary in some ways, they have many similarities.

They all promote fresh, whole foods and discourage foods that are highly processed or high in unhealthy fat and added sugar.

Examples of foods to include in a PMOS-friendly diet include:

• unprocessed foods
• high fiber foods
• fatty fish, including salmon, tuna, sardines, and mackerel
• kale, spinach, and other dark, leafy greens
• dark red fruits, such as red grapes, blueberries, blackberries, and cherries
• broccoli and cauliflower
• dried beans, lentils, and other legumes
• healthy fats, such as olive oil and avocados
• nuts, including pine nuts, walnuts, almonds, and pistachios
• dark chocolate in moderation
• spices, such as turmeric and cinnamon

Managing weight will likely benefit people with PMOS, whichever diet they follow.

What are the healthiest vegetables?

Foods to avoid

People with PMOS can benefit from avoiding foods that increase the risk of diabetes, cardiovascular disease, obesity, and other common health issues.

These include:

• refined carbohydrates, such as mass-produced pastries and white bread
• fried foods, such as fast food
• sugary beverages, such as sodas and energy drinks
• processed meats, such as hot dogs, sausages, and luncheon meats
• solid fats, including margarine, shortening, and lard
• a high intake of red meat, such as steaks, hamburgers, and pork
• foods with high levels of added salt or sugar
• other highly processed foods

Other lifestyle tips

Lifestyle measures can also help people with PMOS manage the condition. Research suggests that combining dietary measures with physical activity may have the following benefits:

• weight loss
• improved insulin metabolism
• more regular periods
• reduced levels of male hormones and male pattern hair loss
• lower cholesterol levels

Studies also suggest behavioral strategies can help people reach their weight management goals. This, in turn, can help manage PMOS symptoms.

These practices include:

• goal setting
• social support networks
• self-monitoring techniques
• caring for mental well-being

Reducing stress through self-care practices, such as getting enough sleep, avoiding overcommitment, and making time to relax, can also help a person manage PMOS.

When to see a doctor

Common PMOS symptoms include:

• acne
• increase in facial or body hair
• thinning hair
• weight gain
• darkening of the skin, especially in creases, under the breasts, and around the groin
• irregular periods
• skin tags around the neck or under the arms
• difficulty getting pregnant

Anyone experiencing these symptoms may wish to discuss their concerns with a doctor. Prompt treatment may help improve symptoms and prevent complications.

Summary

There is currently no cure for PMOS, but diet and medical treatment can help manage weight, glucose levels, and other features and complications.

Opting for healthy fats, lean proteins, whole grains, and plenty of fresh fruits and vegetables may help reduce the risk of PMOS or manage its symptoms. Meanwhile, it is best to avoid highly processed foods and those containing high levels of fat, added sugar, and salt.