There are 9 main superfoods that when in included in the diet of someone with PCOS can vastly improve symptoms- seriously!
I know the word superfood can seem hokey, but what I mean by super food is a food that has specific health properties that help a specific PCOS issue.
I’m going to share a graphic below that I made to illustrate these foods and let’s talk about some of them (you can find a sample meal plan on my ig as well!)
Cinnamon- helps with insulin balance and keeping blood sugar levels in check
Matcha- powerful antioxidant, contains calming l-theanine that helps the brain make more GABA (anti-anxiety neurotransmitter), reduces facial hair and testosterone
Spearmint- one of the best ways to reduce excess hair growth, reduces androgens like testosterone
Cruciferous Vegetables- helps support your liver’s natural “detox” and hormone metabolism processes, basically helps us clear out old hormones when the body is done with them so they don’t get recirculated
Leafy Greens- helps improve folate levels that are super important for egg quality and fertility
Seeds- amazing source of fiber to feed beneficial gut bacteria, keep you regular and reduce blood sugar spikes after meals
Pumpkin Seeds- helps reduce facial hair growth and also a great source of fiber like above
Dark Chocolate- good source of magnesium, a mineral that is often deficient in PCOS and helps with hundreds of body processes, gives you energy, and is relaxing
Salmon- one of the best sources of omega 3 fatty acids that help reduce inflammation and so good for your brain, mental health and memory as well.
Now, do you need to eat all 9 superfoods in a single day? No. In fact, I wouldn’t recommend it as that would probably quickly lead to burnout.
Instead, choose one that you already like or are curious about and aim to include it daily for a while. Or choose a new one each day to add as part of a meal or snack. The point is just to remember these foods and include them regularly. Many of the health benefits overlap so you are doing a lot by just including one .
My favorites are spearmint, matcha, cinnamon, and pumpkin seeds.
I start everyday with a matcha latte, include iced spearmint tea regularly and add cinnamon to anything sweet I’m eating. Pumpkin seeds are one of my favorite things to add to snacks or salads to get more fiber as well.
If you want more advice on what foods you can eat to help your PCOS and straightforward advice on how to start your PCOS nutrition journey, my PCOS foundations course is the place for you- I give you a 4 week meal plan that has many of these principals and foods in mind to help you make it into a habit! Find more here.