PCOD diet chart is very important for those women who are dealing with Polycystic Ovarian Disease (PCOD). Polycystic Ovarian Disease can cause problems like irregular periods, weight gain, skin issues, and difficulty in getting pregnant. It’s important to eat the right food which will help you to manage these problems. In this blog, we will talk about everything about the PCOD diet. PCOD full form: Polycystic Ovarian Disease. We will include what to eat, what to avoid, and some simple tips to stay healthy and strong.
At RISAA IVF, Dr. Rita Bakshi, the best gynecologist in South Delhi, has helped many women to manage PCOD. There are many women who have improved their health by following the right diet. In this blog, we will share everything about the PCOD diet chart in an easy and simple way, so you can understand and follow it easily.
What is PCOD?
PCOD (Polycystic Ovarian Disease) is a common problem that many women face today. In this condition, the ovaries produce many tiny and immature eggs that do not grow properly. These eggs become small cysts and the ovaries become bigger and it starts to make extra male hormones (like testosterone).
This hormonal imbalance causes many problems like irregular periods, weight gain, oily skin, pimples, too much hair on the face or body, hair thinning on the scalp, and even issues getting pregnant. Some women may also feel tired all the time, have mood swings, or face problems like diabetes and high blood pressure if PCOD is not managed on time.
PCOD usually starts in teenage years but can happen at any age. The main causes can be unhealthy eating, lack of exercise, stress, family history, and changes in the body’s hormones. PCOD can be managed with healthy food, regular exercise, good sleep, and stress management. PCOD diet plans play a very big role in managing all these symptoms and improving overall health.
Why is Diet Important in PCOD?
The PCOD diet is very important for women with Polycystic Ovarian Disease because it helps to control the main problems which are caused by it. In PCOD, the body makes extra insulin, which can cause more male hormones. This can also lead to problems like irregular periods, weight gain, acne, and extra hair growth. It’s important to eat healthy food to help keep the insulin and hormones balanced.
A good diet that is full of fruits, vegetables, whole grains, and proteins. These can reduce symptoms and make you feel better. It also helps manage weight and lowers the risk of diabetes and heart problems in the future.
Foods to Eat for PCOD
It’s important to eat the right foods to manage PCOD symptoms and make you feel healthier. A good diet will help you to keep your hormones balanced, control blood sugar, and also help with weight management.
Best Foods for PCOD:
- Fruits: Apples, berries, oranges, guava
- Vegetables: Spinach, broccoli, carrots, beans
- Whole grains: Brown rice, oats, quinoa, whole wheat
- Lean proteins: Eggs, fish, chicken, tofu, paneer
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
- Healthy fats: Olive oil, avocado, coconut oil
- Dairy alternatives: Almond milk, soy milk (if needed)
- Legumes: Lentils, chickpeas, kidney beans
- Herbal teas: Green tea, spearmint tea
Foods To Avoid In PCOD Problem
There are some foods that can make PCOD symptoms worse by raising blood sugar levels. It can cause weight gain, and upset hormone balance. It’s better to avoid processed, sugary, and unhealthy foods to manage PCOD better and feel healthier.
Foods to Avoid for PCOD:
- Sugary foods: Sweets, candies, cakes, pastries
- Refined carbs: White bread, white rice, pasta, noodles
- Fried foods: Chips, samosas, pakoras, burgers
- Processed foods: Instant noodles, frozen meals, packaged snacks
- Sugary drinks: Cold drinks, packaged juices, energy drinks
- Full-fat dairy: Full cream milk, cheese, butter (can be heavy for some)
- Red and processed meats: Sausages, bacon, ham
- High-sugar fruits: Watermelon, ripe bananas (in large amounts)
- Artificial sweeteners: Diet sodas, sugar-free snacks
PCOD Diet Food Chart
It’s very important to follow the right diet to manage PCOD symptoms and stay healthy. A balanced diet will help you to control weight, balance hormones, and improve overall health. Below, we are sharing different PCOD diet plans according to your needs. You will find a PCOD Diet Plan for Weight Loss, a PCOD Diet Chart Vegetarian For Weight Loss, a PCOD Diet Chart for Weight Gain, a PCOD Diet Chart for Pregnancy, and a PCOD Diet Chart Indian. These simple plans will guide you to make better food choices every day.
PCOD Diet Plan For Weight Loss
This PCOD diet chart for weight loss will help you to lose weight, control insulin levels, and also manage PCOD symptoms naturally. Let’s look through a simple chart below:
| Meal | Food Options |
| Morning (empty stomach) | Warm water with lemon OR fenugreek seeds water |
| Breakfast | Vegetable oats or poha + 1 boiled egg or 1 cup sprouts |
| Mid-morning Snack | 1 apple or 1 cucumber |
| Lunch | 1 multigrain roti + mixed vegetable sabzi + salad + 1 bowl low-fat curd |
| Evening Snack | Green tea + handful of almonds |
| Dinner | Grilled paneer/tofu OR vegetable soup + 1 multigrain roti |
| Before Sleeping | 1 cup warm turmeric milk (without sugar) |
PCOD Diet Chart Vegetarian For Weight Loss
This PCOD Diet is specially for vegetarians and includes plant-based proteins and healthy carbs. It helps to promote weight loss and also maintain hormonal balance.
| Meal | Food Options |
| Morning (empty stomach) | Warm jeera (cumin) water |
| Breakfast | Besan chilla with veggies OR moong dal dosa |
| Mid-morning Snack | A handful of walnuts or a pear |
| Lunch | 1-2 multigrain chapatis + dal + sabzi + salad |
| Evening Snack | Roasted makhana or green tea with peanuts |
| Dinner | Vegetable khichdi OR tofu stir-fry with veggies |
| Before Sleeping | Herbal tea (like chamomile) |
PCOD Diet Chart For Weight Gain
This PCOD diet is for those who need to gain healthy weight without making their situation worse. This diet chart has high-protein and energy-rich options.
| Meal | Food Options |
| Morning (empty stomach) | Banana smoothie with nuts |
| Breakfast | Paneer paratha with curd + 1 boiled egg (optional) |
| Mid-morning Snack | Peanut butter sandwich or trail mix |
| Lunch | 2 chapatis + dal + sabzi + paneer or tofu + 1 bowl curd |
| Evening Snack | Milkshake (banana, dates, or mango) with seeds |
| Dinner | Rice + dal + sabzi + 1-2 pieces of sweet potato |
| Before Sleeping | Warm milk with soaked almonds |
PCOD Diet Chart For Pregnancy
This diet plan is for those women who have PCOD and are pregnant or are planning to conceive. This diet is full of nutrients to ensure a healthy pregnancy.
| Meal | Food Options |
| Morning (empty stomach) | 4 soaked almonds + 2 walnuts + warm milk |
| Breakfast | Vegetable upma or daliya (porridge) + 1 boiled egg (optional) |
| Mid-morning Snack | Fresh fruit (apple, banana, or orange) |
| Lunch | 1-2 chapatis + dal + green vegetables + salad + 1 bowl curd |
| Evening Snack | Coconut water + handful of roasted chana |
| Dinner | Khichdi or rice with dal and vegetables |
| Before Sleeping | Warm milk with a pinch of turmeric |
PCOD Diet Chart Indian
This Indian style PCOD diet chart has familiar foods and traditional meals that are easy to prepare. It helps to manage PCOD naturally and keeps your daily diet simple, healthy, and satisfying. This diet plan can also support better hormonal balance and weight control.
| Meal | Food Options |
| Morning (empty stomach) | Warm jeera water OR methi seeds water |
| Breakfast | Poha, vegetable upma, or besan chilla |
| Mid-morning Snack | Seasonal fruits like guava, apple, or papaya |
| Lunch | 1-2 chapatis + sabzi + dal + salad + small bowl curd |
| Evening Snack | Green tea with roasted chana or fox nuts (makhana) |
| Dinner | Moong dal khichdi or vegetable-stuffed paratha (without oil) |
| Before Sleeping | Haldi milk (turmeric milk) |
Lifestyle Tips Along with Diet
It’s important to eat healthy for PCOD patients. However, it’s also important to follow a good lifestyle to make it more effective. Here are some simple tips to follow along with your diet:
- Exercise Regularly: Try to walk, do yoga, or light workouts for at least 30 minutes a day.
- Stay Hydrated: Drink 8 to 10 glasses of water daily to flush out toxins and to keep your body fresh.
- Sleep Well: Try to have 7 to 8 hours of good sleep every night to balance your hormones naturally.
- Manage Stress: Practice meditation, deep breathing, or hobbies you enjoy to stay relaxed and happy.
- Avoid Junk Food: Say no to processed foods, sugary snacks, and soft drinks because these can make the PCOD symptoms worse.
- Eat on Time: Do not skip meals. Eat small and healthy meals throughout the day to maintain good energy levels.
Final Words
The PCOD Diet is a very important part which can manage PCOD and improve overall health and fertility. In this blog, we have explained everything about the PCOD Diet. We talked about what PCOD is, why diet is important, what foods you should eat and avoid, lifestyle tips to help you live a healthier life.
At RISAA IVF, Dr. Rita Bakshi, one of the best gynecologists in South Delhi, has helped many women to successfully manage PCOD. Our team is always here to guide you with personalized advice to improve your health naturally. For any questions about PCOD, diet plans, or fertility concerns, feel free to contact us at 95555 44421/22/23 or email us at doctor@risaaivf.com.
Frequently Asked Questions (FAQs)
Which is the best food for PCOD?
Foods rich in fiber like leafy vegetables, fruits, whole grains, and lean proteins are best for PCOD. They help manage blood sugar levels and balance hormones naturally.
How can I reduce PCOD?
You can reduce PCOD symptoms by eating a healthy diet, exercising regularly, managing stress, getting enough sleep, and maintaining a healthy weight over time.
Can a PCOD girl eat curd?
Yes, girls with PCOD can eat curd, but it’s better to choose plain, low-fat curd. It supports gut health and provides good protein without adding too much fat.
Can PCOD drink milk?
Women with PCOD can drink milk, but it is better to choose low-fat or skimmed milk. Some may need to limit dairy if they feel it worsens symptoms like acne.
Can I eat chicken in PCOD?
Yes, you can eat chicken if you have PCOD. It’s a good source of lean protein that helps with weight control and muscle health, just avoid deep-fried versions.
Can we eat poha in PCOD?
Poha is a light and healthy option for women with PCOD when cooked with less oil and more vegetables. It provides energy without spiking blood sugar too much.