Understanding PCOS: Six mistakes that can worsen your symptoms, according to a GP

Sophie Collins

Polycystic Ovary Syndrome (PCOS) is a common condition that affects many women worldwide, including around 1 in 7 women in Ireland

Despite its prevalence, PCOS remains misunderstood by many, with conflicting information online.

To help improve awareness and management of this condition, Dr. Sabah Salman, GP at LloydsPharmacy Online Doctor, has shared six common mistakes people are making wih their diets that could aggravate PCOS symptoms.

What is PCOS?

Explaining a little bit more about the common condition, Dr. Salman said: “Polycystic Ovary Syndrome (PCOS) influences how a woman’s ovaries work.”

It can manifest in various ways, often affecting different people uniquely.

What Are the Symptoms of PCOS?

“Although PCOS manifests differently in different people, the main features can include irregular periods, high levels of ‘male’ hormones in your body, and enlarged ovaries which may contain many follicles (fluid-filled sacs),” Dr. Salman said.

“Weight gain is commonly linked with PCOS and those with the syndrome have an increased risk of developing health problems like type 2 diabetes and high cholesterol in later life.”

Available Treatments

While there is no known cure for PCOS, doctors work to treat patients’ individual symptoms.

“Unfortunately, there is not currently a cure for PCOS. But symptoms can be treated. The contraceptive pill is often recommended to regulate periods,” Dr. Salman advised.

She emphasised that “PCOS can devastate the self-esteem and quality of life of those with the condition.

“A holistic approach can be beneficial in helping to manage the condition. Plus, you might find it positively impacts body confidence and your relationship with food.”

To help maintain a healthy weight and a balanced diet, Dr. Salman says people should be looking to understand six common dietary mistakes that could cause your PCOS symptoms to flare up.

1. Not Eating Regular Meals

“It’s especially important not to skip meals if you have PCOS,” Dr. Salman explained.

“Avoiding meals is likely to result in heightened food cravings, impeding your healthy eating efforts.”

2. Not Eating Enough

“It’s also important to make sure you’re eating enough. The average woman needs to consume 2,000kcal each day,” she continued.

“Letting yourself go hungry can lead to unhealthy choices, overeating, or even bingeing.

3. Not Consuming Enough Fruits and Vegetables

“Fruit and vegetables are full of fibre and antioxidants. These help reduce stress and inflammation, which are common symptoms in those with PCOS,” Dr. Salman advised.

She added:, “10 particularly fibre-rich fruits and vegetables include raspberries, passion fruit, kiwis, pears, oranges, artichokes, sweet potatoes, broccoli, cauliflower, and carrots.”

4. Not Getting Enough Omega-3

“Omega-3 fatty acid is found in fish like salmon, tuna, and sardines, as well as vegetarian sources including seaweed. You can also get it through fish oil or algae supplements,” Dr. Salman said.

“Omega-3 contains something called docosahexaenoic acid (DHA), which is thought to help with the chronic inflammation associated with PCOS. When taken regularly, it also seems to reduce menstrual pain—another symptom of PCOS.”

5. Eating High GI Carbohydrates

“Aim to include low GI (glycaemic index) rather than high GI carbohydrates in your diet as these will help to control your blood sugar levels and reduce insulin resistance,” according to Dr. Salman.

“Low GI carbohydrates are carbohydrate-containing foods that do not spike blood sugar levels. Most fruits and vegetables, nuts, pulses, and some wholegrain breads and cereals have a low GI rating (55 or below).”

She went on to warn: “Examples of high GI carbohydrates include white rice, sodas, crisps, white bread, and white potatoes.”

6. Not Balancing Your Meals

“As much as possible, try to balance your meals,” Dr. Salman suggested.

“This means pairing high-fibre carbs with protein and healthy fats to reduce the glycemic load of the meal.

“Good sources of protein and healthy fats include lean meat, poultry, eggs, tofu, and nut butters.”

A balanced diet, regular meals, and the right nutrients can all play a crucial role in managing this condition effectively.

If you’re struggling with symptoms are getting on top of your PCOS, you should consult a GP and request a referral to an expert, so you can deal with your PCOS journey effectively.