Healthy eating Picture: Pexels
Most people are eagerly awaiting the December holidays and all the fun, festivity and feasting that comes along with it. PCOS ladies all over the world, on the other hand, are likely dreading it.
From the irresistible sugary desserts to the salty snacks and heavenly carbs that everyone loves to indulge in this time of year, women with PCOS know all too well how tough it can be to stay on track with a healthy, healing PCOS diet with so much temptation around. The good news however, is that you don’t need to throw your gains out the door this December.
When it comes to managing PCOS, community support plays a very important role because we are all in this together. We can empower each other, learn from one another, and even share beautiful and exciting PCOS-friendly meals this festive season. In line with this, Lamelle Pharmaceuticals has partnered with registered dietitian Ashley Solomon to create affordable and easily accessible PCOS-friendly recipes.
Ashley, says that watching the types of foods you eat while still enjoying your meals like everyone else is the key.
“Festive feasting doesn’t have to mean overindulgence or abandoning your health goals, especially if you’re managing PCOS,” adds Ashley. “You can still enjoy delicious meals while supporting your body’s needs in a balanced way.”
Here are a few guidelines to keep in mind when shopping at the supermarket, eating out or joining loved ones for special meals this holiday season.
- Eat the carbs – Rather than cut carbs completely (ho ho… no), Solomon says that bread, pasta and rice are all perfectly fine and even preferred to include in a PCOS diet. “Women with PCOS often have higher levels of glucose and insulin. But including the right carbohydrates at the right times, will help you to maintain daily healthy blood sugar levels,” she says.
Choose more fibre-rich carbohydrate options like brown rice and wholegrain breads and pastas that are lower on the glycaemic index. For rice bowl lovers, check out Solomon’s to-die-for trout poké recipe – she recommends swopping out the sushi rice for brown if you’re after even more fibre gains. Aim for 30g of fibre per day at least.
- Focus on anti-inflammatory foods –Inflammation is a key aggravator for PCOS symptoms like weight gain, acne and irregular periods, yet many women are unaware of its effects on their bodies. Curcumin (found in turmeric), red and purple produce like red grapes (and even red wine – yes, wine!) and fatty fish (like salmon) that are rich in omega-3s are all wonderful foods to include in your PCOS diet.
Taking a Myoinositol supplement like Ovaria can also help reduce insulin sensitivity, addressing one of the root causes of inflammation in PCOS. Solomon recommends blending in a sachet of Ovaria in peach or orange flavour to smoothies or yoghurt bowls for breakfast or a quick snack.
- Snacks are your saviour –The word ‘snack’ seems to have developed a bad rep. The reality is, snacks don’t have to be overly indulgent – in fact, eating smaller meals through the day is key for keeping blood sugar stable when fighting PCOS.
A luxurious snack platter of fruits, nuts, biltong and crudité served with dips like creamy hummus and cottage cheese (spruced up with some everything bagel seasoning and a drizzle of olive oil) is a healthy snack option that feels indulgent enough for the holidays. High in fibre, protein and good fats, these snacks (portioned correctly) won’t leave you craving sugary desserts and treats later on.
Managing PCOS through diet and lifestyle changes can be challenging, especially during the holidays. This is why it’s a good idea to find support in loved ones – perhaps female members of the family who can relate to your struggles, or even an online community of fellow PCOS survivors to remind women that they don’t have to suffer in silence or feel all alone. There is always support out there to help with getting through PCOS together.
With a little planning and a lot of love for your body, festive feasting can still be fun and guilt-free. It’s about balance, not perfection, nourishing your body while enjoying the special moments that make the season magical.
Go to My PCOS Kitchen for more PCOS-friendly eating tips and dietician-approved recipes.
