Anshula Kapoor shares her go-to food swaps to manage PCOS symptoms; here’s what expert says about their effectiveness

Here are the swaps that she recommends: 

Makhana instead of chips: Kapoor says, “We roast ours at home in different flavours and even use it to make chaat.”

Bajra or jowar roti instead of wheat: “Once you make the switch you will feel the difference,” she says. 

Unsweetened Greek yoghurt instead of regular dahi: “The perfect high-protein swap,” reveals Anshula.

Sorghum or amaranth bread instead of regular bread: Anshula mentions that her breakfast is “incomplete” without this swap. 

 

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So, how do these swaps help in managing PCOS symptoms, and what makes them effective?

Kanikka Malhotra, consultant dietician and certified diabetes educator, tells indianexpress.com, “Polycystic Ovary Syndrome (PCOS) is a complex condition that affects millions of women worldwide, often causing symptoms like bloating, insulin resistance, and hormonal imbalances. Food swaps, like these, can play a crucial role in managing these symptoms.”

She adds, “Opting for makhana instead of chips provides a crunchy, fibre- and protein-rich snack that keeps you full for longer. Unsweetened Greek yoghurt is another excellent choice, offering a high-protein boost, though those with dietary restrictions can consider dairy-free alternatives. Additionally, choosing whole grains over refined flours supports better insulin sensitivity and aids digestion, making it a healthier option for sustained energy and overall well-being.”

Malhotra mentions that those affected by PCOS can consider the following options as well:

For reduced inflammation and bloating: Swapping dairy products with dairy-free alternatives like almond milk can reduce inflammation and alleviate bloating, which is common in PCOS. Incorporating anti-inflammatory foods such as omega-3-rich salmon and turmeric also helps.  

For improved insulin sensitivity: Choosing low-glycaemic-index (GI) foods, such as whole grains, over refined carbohydrates helps regulate blood sugar levels and reduces insulin resistance. 

For enhanced digestion: Whole plant-based foods, including fruits, vegetables, and legumes, provide essential fiber and nutrients, supporting better digestion and overall health. 

For weight management: Small dietary changes, such as replacing processed snacks with nuts and seeds, can lead to significant weight loss, crucial for symptom relief in PCOS.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.