Why Fibre Is Your Best Friend If You Have PCOS

Fiber is more than just the best friend of your gut to help it function at it’s best. This non-digestible carbohydrate plays many other important roles including impacting the impact PCOS has on your health.

PCOS stands for polycystic ovary syndrome which is when the little eggs which do not fully become mature enough for ovulation. This is a complex hormonal syndrome which needs to be examined by your doctor. Including amenorrhea which is too infrequent or more than 35 days apart or oligomenorrhea which means too frequent which is less than 21 days apart. Also, acne, hair loss or excess growth due to high androgens. Finally, having a polycystic ovary or cystic appearance on your ovary.

Women with PCOS often find it hard to be a healthy weight. It is important to understand this is not your fault but the hormones which are not on your side to be a healthy weight. It is important there is no one single diet approach which assists all women. Your diet needs to be individualized and emphasizing the need to seek support from and Accredited Practising Dietitian.

It is important to start lifelong strategies as this is a chronic condition which increases your risk of other conditions like insulin resistance, diabetes, heart disease and high cholesterol if not appropriately managed.

Fiber is a powerhouse nutrient that most people in the western world are not getting enough of. An adult needs between 25-38g of dietary fibre a day.  Plant foods which are rich in dietary fiber include wholegrains, or wholegrain containing foods, fruits, vegetables, legumes, beans, nuts, and seeds. By including half of each meal as produce and including more plant sources of protein you can achieve this daily target.

Ways fiber can promote optimal health for those who have PCOS include:

1. Fiber can help improve your insulin sensitivity.

Insulin is a hormone which allows sugar to be taken from your blood into the cells of your body. When you have greater insulin sensitivity it reduces how high your blood sugar spikes at a meal and the level of your blood sugar between meals. If your blood sugar levels get too high this can eventually cause type two diabetes.

2. Key component in an anti-inflammatory diet.
3. Supports optimal digestion and satiety.

Fiber is your best friend to promote a healthy weight by keeping you feeling fuller between meals.

4. Fiber can help promote healthy cholesterol levels.
5. Fiber helps to lower blood pressure.

Having healthy blood pressure and cholesterol supports the health of your heart and are key factors to reduce your risk of heart disease.

An example of a day of eating which will give you approximately 30g of fiber:

Breakfast

Soaked overnight oats with chia and berries sprinkled on top

Snack

Apple (skin still attached)

Lunch

Salmon sandwich made with wholegrain bread, avocado, and 2 cups of salad vegetables on the side.

Snack

Corn Thins slices with cottage cheese, olives and cucumbers

Dinner

Kidney beans and chicken taco bowl

Take home message: There are many factors which can improve your health if you have been diagnosed with PCOS. Remember the powerhouse fiber which can help you to live your best life in many ways.