Studies have shown that certain dietary and lifestyle changes can help alleviate the symptoms of PCOS and enhance fertility outcomes. For women struggling to conceive, following a PCOS fertility diet can be a game-changer in managing symptoms and boosting reproductive health. Incorporating scientifically-backed nutritional strategies can significantly improve the chances of conception.

## Have you been told that getting pregnant with PCOS will be difficult?

This is a common concern, and many women are referred to fertility clinics for further treatment. But what if there was a way to not only boost your chances of pregnancy but also improve your overall health? Here's where you can begin...

## Are you ovulating?

Identifying whether you are ovulating is essential when trying to conceive with polycystic ovary syndrome (PCOS). Ovulation occurs when an egg is released from the ovaries, but this can be harder to track with PCOS. Monitoring your cycle is key.

Ways to check for ovulation:

- **Basal Body Temperature (BBT) tracking:** Measure your temperature every morning before getting out of bed to spot slight increases during ovulation.
- **Cervical mucus observation:** Watch for changes in the texture and amount of cervical mucus, with clear and slippery mucus being a sign of ovulation.
- **Ovulation predictor kits:** These test urine for a surge in luteinising hormone (LH), which typically happens 24-48 hours before ovulation. However, with PCOS, LH surges can happen throughout the cycle without actual ovulation, so these kits might not be reliable on their own.


## Insulin resistance and the role of diet

A common feature of PCOS is insulin resistance, where the body's cells become less responsive to insulin, the hormone that helps regulate blood sugar. Around 35-85% of women with PCOS experience this issue. Elevated insulin levels can cause several symptoms, including:

- Irregular cycles
- Acne
- Excess hair growth
- Trouble ovulating

Managing insulin resistance often involves following a diet that keeps insulin levels in check, supports metabolism, and balances hormones. A **diet for PCOS and fertility** should focus on maintaining stable blood sugar levels through balanced meals.

### Best diet for insulin resistance

Diet can make a big difference! Eating high-quality proteins and healthy fats, along with moderate amounts of low glycaemic index (GI) carbs, can help. Low GI carbs, such as rolled oats, quinoa, whole grains, and sweet potatoes, are absorbed more slowly and are less likely to spike insulin levels. Including plenty of fibre-rich vegetables like broccoli, kale, and spinach can also support blood sugar management.

According to a ****[systematic review and meta-analysis by Heliyon](https://pubmed.ncbi.nlm.nih.gov/34820542/) , a balanced, low-GI diet significantly improved insulin sensitivity and menstrual regularity in women with PCOS, which is essential for promoting ovulation.

## Oxidative stress and inflammation

Women with PCOS may have higher oxidative stress and low-grade inflammation than women without PCOS. Oxidative stress can damage cells and DNA, including eggs. An anti-inflammatory diet has been shown to improve blood sugar regulation, menstrual cycles, ovulation rates, egg quality, and lower androgen levels as indicated in this [systematic review published in Nutrients](https://pubmed.ncbi.nlm.nih.gov/39861440/). 

The Mediterranean diet has been a key focus in anti-inflammatory dietary approaches for PCOS, with promising results. This diet includes whole grains, olive oil, oily fish, legumes, vegetables, fruits, and nuts. For example:

- **Breakfast:** A vegetable omelet with two eggs
- **Lunch:** Mackerel pate on wholegrain toast with a green salad and olive oil dressing
- **Dinner:** Homemade turkey burgers with sweet potato fries and sautéed green beans

Research from the [National Institutes of Health](https://pubmed.ncbi.nlm.nih.gov/34790167/) highlights the positive impact of an anti-inflammatory, nutrient-rich diet on fertility outcomes in women with PCOS.

## The best foods to support PCOS fertility

Incorporating specific foods into your diet can significantly support reproductive health and improve hormone balance. Below are some of the best foods for PCOS fertility, each offering unique benefits:

### 1. Leafy greens for folate and antioxidants

Leafy green vegetables like spinach, kale, and Swiss chard are rich in [folate](https://www.conceivio.com/resources/why-taking-folate-3-months-before-conception-is-crucial), iron, and antioxidants. These nutrients are vital for reducing oxidative stress and promoting egg quality. Aim to include at least one serving of leafy greens in your daily meals, whether in salads, smoothies, or side dishes. According to a [systematic review](https://pubmed.ncbi.nlm.nih.gov/34820542/), antioxidant-rich foods, including leafy greens, have been shown to reduce oxidative stress and support fertility.

### 2. Berries to fight oxidative stress

Berries such as blueberries, strawberries, and raspberries are loaded with antioxidants, which help combat oxidative stress and support cellular health. They are also low in sugar compared to other fruits, making them ideal for maintaining stable blood sugar levels. Try adding berries to yogurt, oatmeal, or as a fresh snack.

### 3. Oily fish for omega-3 fatty acids

Oily fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. These fats can reduce inflammation, improve blood flow to reproductive organs, and balance hormone levels. Including oily fish two to three times a week can make a noticeable difference. A [clinical study](https://pubmed.ncbi.nlm.nih.gov/36841983/) found that omega-3 supplementation improved hormonal profiles and menstrual regularity in women with PCOS.

### 4. Nuts and seeds for healthy fats and protein

Nuts and seeds, particularly walnuts, flaxseeds, and chia seeds, are excellent sources of protein and healthy fats. They contain omega-3 and omega-6 fatty acids that help regulate hormones and reduce inflammation. Incorporate them into your diet as snacks or blend them into smoothies.

### 5. Whole grains to maintain steady insulin levels

Whole grains such as brown rice, quinoa, and whole-wheat bread are high in fibre and have a [low glycaemic index](https://pubmed.ncbi.nlm.nih.gov/34820542/). They support steady insulin levels, reducing the risk of blood sugar spikes that can worsen PCOS symptoms. Swap refined carbs for whole grains whenever possible.

### 6. Legumes for plant-based protein and fibre

Legumes like lentils, chickpeas, and beans are excellent plant-based protein sources that also contain dietary fibre. They help maintain blood sugar stability and improve insulin sensitivity, making them an essential part of the best diet for PCOS fertility.

### 7. Fermented foods for gut health

Fermented foods like kimchi, sauerkraut, and yogurt support gut health by promoting the growth of beneficial bacteria. A healthy gut microbiome is linked to improved insulin sensitivity, as this [randomised control trial published in Cell Metabolism](https://pubmed.ncbi.nlm.nih.gov/31786155/) found,  and hormonal balance, both of which are crucial for fertility.

## How the right diet can improve PCOS fertility outcomes

Following a **PCOS fertility diet** is crucial for managing symptoms and enhancing reproductive health. Women with PCOS should avoid a diet rich in refined carbs, opting instead for a balanced intake of carbs, proteins, and fats. An anti-inflammatory eating plan, such as the Mediterranean diet, may also be helpful. While these nutritional strategies can aid in managing PCOS, it’s always a good idea to consult a healthcare professional for personalised guidance. By choosing the right foods and maintaining a healthy lifestyle, you can optimise your chances of conception and overall well-being.

Find out how proper nutrition can improve your chances of fertility success when managing PCOS, and what foods to prioritize in your diet.

large_pcos.jpeg

The Optimal PCOS Fertility Diet According to Science

The Optimal PCOS Fertility Diet According to Science