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If you are currently pregnant, the journey of sustaining a whole other life in your body probably feels like an extraordinary experience but at the same time, a great deal of responsibility ( in a positive way of course! ) 

Although there are many aspects relating to the healthy growth and development of the fetus that are beyond our control, one of the main factors that we do have control over is our lifestyle choices- namely our diet. 

There are a handful of nutrients that you do not want to be missing out on during your pregnancy to ensure the best possible health outcome for your baby. These include choline, iron, calcium, Vitamin D, iodine, and folate to name a few. 

If you recently found out that you are pregnant or are planning on conceiving, you are in luck! Today, Wellspring Nutrition is specifically going to highlight the importance of folate, and how this nutrient can be a powerful ally for preventing a common type of birth defect- the neural tube defect.     

What is a Neural Tube Defect?

Neural tube defect is a birth defect that affects the central nervous system of the baby. In a developing embryo, the neural tube is the precursor to their brain and the spinal cord. Neural tube defect occurs when the neural tube does not properly go through the closure process to complete its formation. The two common types of neural tube defect include: 

• Spina bifida (swelling or protrusion of spinal cord or fluid in the back) 
• Anencephaly (exclusion of a major segment of the brain) 

What is folate?

Folate, otherwise known as vitamin B-9, is found in various foods. As they play an important role in the nucleic acid (DNA and RNA) production and amino acid (the building blocks of protein) metabolism, they are crucial to the functioning of cells.    

Folic acid is its synthetic form- meaning folate that is found in dietary supplements and fortified foods. 

Why folate is important

The need for folate significantly increases during pregnancy especially because the event of a neural tube defect is closely linked to maternal folate deficiency. Inadequate folate intake can lead to a high homocysteine level in the blood, which is considered to be a risk factor for neural tube defect. Homocysteine is an amino acid and as it is broken down by the vitamin B-complexes, having a high level of this usually indicates deficiency in vitamins. 

According to a recent study, another risk factor for neural tube development is the lack of DNA repair function. Since folate is crucial to DNA synthesis, folate deficiency can lead to a loss in the integrity of DNA. Thus, the mechanism for DNA repair is going to be negatively impacted. Genome stability is an important aspect of neural development for the embryo, and adequate folate intake is necessary for a properly functioning DNA repair mechanism. 

The timing of sufficient folate intake is important to consider. Neural tube formation of an embryo is completed around three to four weeks after conception. This means that anyone trying to conceive should ideally start incorporating folate in their diet as soon as possible, even if pregnancy is yet to be confirmed. 

Even if you are reading this much further into your pregnancy, there are still reasons to consume an adequate amount of folate.  

Other than lowering the risks of neural tube defects, research shows that sufficient folate intake during pregnancy is beneficial for the neurodevelopment of the child. There is a study that links prenatal folic acid supplementation to a lowering of the risk of Autism Spectrum Disorder (ASD), and advancements to the cognitive, motor and intellectual functions of the child.     

What food should I eat for folate?

Although the general recommendation is about 400 micrograms a day, pregnant women are advised to consume about 600 micrograms of folate every day.   

Here are some food items that are good sources of folate to help meet this target:

• Beef Liver 
• Spinach
• Black-eyed peas
• Chickpeas 
• Asparagus
• Brussel sprouts
• Romaine Lettuce
• Broccoli
• Eggs

As you can see, leafy greens, legumes, and liver are the best sources.  

Moreover, it is important to note that folate tends to be sensitive to heat and oxygen.  Especially for the leafy greens, it is advised to eat them fresh or have them lightly cooked. In a study that compared the folate retention for different food products, for spinach, boiling led to only 49 percent retention of folate. On the other hand, steaming proved to be the best way to preserve folate in vegetables. Another good news is that the same study found that grilling beef for an extended period of time did not result in much loss of folate as well. 

Other than foods naturally present with folate, consuming grain products may be helpful as well. This is because starting in 1998, the U.S Food and Drug Administration (FDA) mandated a folate fortification of grain products such as bread, rice, cereal, flour, and pasta.

However, consumption of refined grain products should be limited during pregnancy to prevent significant spikes in your blood sugar levels.  

Looking for more support? 

Our fertility dietician Anabelle is available for one-on-one consultation and can help you address any of your concerns regarding fertility, pregnancy or hormonal imbalances like PCOS! 

References

1. “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.” https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

2. “Embryology, Neural Tube.”  https://www.ncbi.nlm.nih.gov/books/NBK542285/

3. “Folate.” https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

4. “Folate and Folic Acid on the Nutrition and Supplement Facts Labels.”https://www.fda.gov/food/new-nutrition-facts-label/folate-and-folic-acid-nutrition-and-supplement-facts-labels#:~:text=For%20folate%2C%20the%20DV%20is,consume%20500%20mcg%20DFE%20daily.

5. Gao Y, Sheng C, Xie RH, Sun W, Asztalos E, Moddemann D, Zwaigenbaum L, Walker M, Wen SW. “New Perspective on Impact of Folic Acid Supplementation during Pregnancy on Neurodevelopment/Autism in the Offspring Children – A Systematic Review”PLoS One. 2016 Nov 22;11(11):e0165626. doi: 10.1371/journal.pone.0165626. eCollection 2016.PMID: 27875541 PMCID: PMC5119728 https://pubmed.ncbi.nlm.nih.gov/27875541/

6. “Homocysteine” https://my.clevelandclinic.org/health/articles/21527-homocysteine

7. McKillop DJ, Pentieva K, Daly D, McPartlin JM, Hughes J, Strain JJ, Scott JM, McNulty H.“The effect of different cooking methods on folate retention in various foods that are amongst the major contributors to folate intake in the UK diet.” Br J Nutr. 2002 Dec;88(6):681-8. doi: 10.1079/BJN2002733. PMID: 12493090 https://pubmed.ncbi.nlm.nih.gov/12493090/

8. “Pregnancy diet: Focus on these essential nutrients.”https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

9. Smith A, Colleen A, Spees C. “Wardlaw’s Contemporary Nutrition, 12th Edition.” McGraw Hill, 2022. 

10. Wang X, Yu J, Wang J.“Neural Tube Defects and Folate Deficiency: Is DNA Repair Defective?” Int J Mol Sci. 2023 Jan 22;24(3):2220. doi:10.3390/ijms24032220. PMID: 36768542 PMCID: PMC9916799 https://pubmed.ncbi.nlm.nih.gov/36768542/

Apple cider vinegarー the name surely gives it a cozy fall vibe doesn’t it? 

Vinegar in general has demonstrated numerous health benefits but apple cider vinegar (ACV) , which is made from fermented apples, in particular has been gaining attention from many health experts in recent years (And no, ACV is not seasonalー thankfully it is around all year).

If you were curious as to what makes ACV beneficial to our health, you have come to the right place! 

Blood sugar control:

Hyperglycemia, more commonly known as high blood sugar, affects countless people worldwide. This phenomenon is usually attributed to the lack of insulin in the body and is associated with both type 1 and type 2 diabetes. Insulin is a hormone that is secreted by the pancreas that controls what the body does with the energy obtained from food; it determines if it wants to use or store the blood sugar. 

Research suggests that ACV may assist with glycemic control- that is our blood sugar levels. 

Studies have shown that ACV consumption is associated with the overall reduction of blood glucose (sugar) levels. 

Therefore, the consumption of ACV may serve as an ally for diabetes management as well as prevention.     

Preventing cardiovascular diseases:

Now let’s talk cholesterol ー

Cholesterol travels throughout the bloodstream carried by “lipoprotein”, a type of protein. 

There are two types of these lipoproteins: 1) LDL (low-density lipoprotein) cholesterol 2) HDL (high-density lipoprotein).

LDL is commonly referred to as the “bad” cholesterol while HDL is referred to as the “good” cholesterol. Since HDL, along with the liver, helps get rid of the cholesterol in the blood, higher HDL level can contribute to lowering the risk of cardiovascular diseases such as stroke, heart attack and peripheral artery disease. 

ACV consumption was associated with higher levels of HDL for people who do not have diabetes. 

Furthermore, studies have found that for those with type 2 diabetes, ACV consumption was linked to an improved lipid panel- a blood test that serves as a screening for cardiovascular diseases. 

This blood test is based on cholesterol and triglycerides (a type of fat in our blood) levels. The buildup of these fats in the blood will lead to a hardening of the arteries and increase the risks of cardiovascular diseases. A decrease in both triglyceride and cholesterol levels in patients with type 2 diabetes was seen with the consumption of ACV.   

Overall, this suggests a positive association between our heart health and ACV.  

Antioxidative properties and other disease prevention: 

ACV is said to have antioxidative and anti-inflammatory properties. There have been several studies that have linked such properties to the potential prevention and the remedy of kidney/urinary stones.  

The kidney filters our blood, removes wastes from it and produces urine. It plays an important role in the body’s maintenance of the balance of fluid and minerals which is crucial for our physiological functioning.  

Kidney stones are relatively common and may unfortunately lead to chronic kidney diseases. Although ACV should not be relied on as a sole treatment, its therapeutic effect says a lot about its defensive nature against oxidative stress and inflammation in our body.  

Relatedly, ACV contains a phytochemical (compounds found in plants that can yield positive health effects) called flavonoid. Flavonoid have been found to have favorable effects on the following health complications: 

• angina pectoris
• cervical lesions 
• chronic venous insufficiency 
• dermatopathy
• gastrointestinal diseases 
• lymphocytic leukemia 
• menopausal symptoms 
• rhinitis 
• traumatic cerebral infarction      

Looking for more support? 

If you would like to get more inspiration- whether it is about how to specifically incorporate ACV into your meals or anything related to concerns regarding PCOS and/or fertility struggles   please feel free to check out our meal plans or any other services with our fertility dietician. We would love to provide guidance to your wellness journey!

References: 

1. “Familial Hyperlipidemia.” https://www.upmc.com/services/heart-vascular/conditions-treatments/hyperlipidemia#:~:text=Hyperlipidemia%20defines%20an%20elevated%20level,stroke%2C%20and%20peripheral%20artery%20disease.

2. Gambaro G,  Croppi E, Bushinsky D f,  Jaeger P g,  Cupisti Ad, Ticinesi A e,  Mazzaferro S c,  D’Addessi A b,  Ferraro PM.  “The Risk of Chronic Kidney Disease Associated with Urolithiasis and its Urological Treatments: A Review.” J Urol. 2017 Aug;198(2):268-273. doi: 10.1016/j.juro.2016.12.135. Epub 2017 Mar 10. PMID: 28286070
3. Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. “The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.” BMC Complement Med Ther 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w. PMID: 34187442 PMCID: PMC8243436

4. “Hyperglycemia (High Blood Glucose)” https://diabetes.org/healthy-living/medication-treatments/blood-glucose-testing-and-control/hyperglycemia#:~:text=Hyperglycemia%20is%20the%20technical%20term,can’t%20use%20insulin%20properly. 

5. Kumar A, Nirmal P, Kumar M, Jose A, Tomer V, Oz E, Proestos C, Zeng M, Elobeid T, K S, Oz F. “Major Phytochemicals: Recent Advances in Health Benefits and Extraction Method.” Molecules. 2023 Jan; 28(2): 887. Published online 2023 Jan 16. Doi: 10.3390/molecules28020887 PMCID: PMC9862941 PMID: 36677944

6. “LDL and HDL Cholesterol and Triglycerides.” https://www.cdc.gov/cholesterol/ldl_hdl.htm

7. “Lipid Panel” https://my.clevelandclinic.org/health/diagnostics/17176-lipid-panel#:~:text=A%20lipid%20panel%20is%20a,a%20measurement%20of%20your%20triglycerides.

8. “Phytochemicals.” https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals

9. Singh AS, Singh A, Vellapandian C, Ramaswamy R, Thirumal M. “GC–MS based metabolite profiling, antioxidant and antiurolithiatic properties of apple cider vinegar.” Future Sci OA. 2023 Apr; 9(4): FSO855. doi: 10.2144/fsoa-2023-0035 PMCID: PMC10116371 PMID: 37090488

10. “Your Kidneys & How They Work”https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work

Protein plays a vital role in supporting our health and wellness. Without proteins, our body would have trouble forming blood cells and other crucial structures, as well as regulating and maintaining its various functions.

A “high-protein diet” has become quite a buzzword in the health and the wellness field in recent years, especially in the realm of body-building or weight loss endeavors.  As nutrition experts specializing in women’s health, we are going to specifically discuss the important relationship between sufficient protein intake and healthy pregnancy as well as potential impact for PCOS.

“I am currently pregnant- what should my protein intake look like?”

The current Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams of protein per kilogram of body weight. If a person weighs 154 pounds or 70 kilograms, 56 grams of protein would be the adequate daily intake.  

However, for pregnant women, this recommendation is slightly different. Although the RDA for the first trimester remains the same as regular adults (0.8 grams per kilogram), the second and third trimester requires about 1.1 grams of protein per kilogram of body weight.  

Furthermore, seafood consumption is highly recommended for pregnant women due to their positive association with young children’s cognitive development. Seafood is rich in healthy fats like ​​Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).The recommendation is 8 to 12 ounces of various types of seafood that is low in methylmercury each week. High exposure to methylmercury is harmful to both the mother as well as the developing fetus. 

Here are some of the best seafood choices (not an exhaustive list):

• Anchovy  
• Atlantic mackerel 
• Black sea bass 
• Butterfish 
• Catfish 
• Clam 
• Cod 
• Haddock
• Salmon
• Oyster
• Sardine
• Shrimp
• Tilapia
• Canned tuna
• Lobster 

On the other hand, here are the seafoods to avoid during pregnancy: 

• King mackerel 
• Marlin 
• Orange roughy
• Shark
• Swordfish
• Tilefish (Gulf of Mexico) 
• Tuna, bigeye  

*From the FDA’s “Advice about eating fish”

Blood sugar balance and pcos 

Insulin is a type of hormone that is secreted by the pancreas. When food is consumed, this hormone controls if the body wants to use or store the blood sugar. Previous studies have shown that with sufficient levels of insulin, protein does not increase blood sugar levels. This stabilizing effect was seen in patients with type 2 diabetes as well.       

Furthermore there was also a study that suggested that a high protein diet is associated with lowering hemoglobin A1C levels (blood sugar level). 

Studies have also shown that high protein and lower carbohydrate diets have led to a reduction in insulin resistance for women with Polycystic Ovary Syndrome (PCOS) who are also more prone to developing type 2 diabetes.        

What are the high quality, high protein foods?

There are both animal and plant sources for protein.

Animal sources include meats, poultry, eggs, dairy and seafood.  Plant sources include nuts, seeds, soy products, beans, peas, and lentils.

Processed and/or high-fat meats should be limited and instead fresh, frozen or canned forms of lean meat and poultry, seafood, and beans, peas, and lentils are recommended. 

There is an increased interest in plant-based diets so here are some good plant-based protein sources:

• Dairy alternatives such as soy milk and fortified nut or pea milk
• Whole grains such as chickpea pasta, oatmeal, quinoa, or whole wheat bread
• Nuts and seeds such as almonds, hummus, peanut butter, tofu or chia seeds
• Vegetables such as broccoli, edamame, green peas or lima beans

The average American adult meets the required amount of protein consumption although this target is achieved (and even exceeded) mainly through animal based protein foods. Seafood and plant-based protein are categories that many Americans are lacking in. 

Furthermore, despite the benefits that were mentioned in this article, it is important to keep in mind that more protein does not necessarily mean better. Overconsumption of protein has negative consequences as excess protein not only could get stored as fat but also could strain the kidneys as well. 

Looking for more support?

If you would like more guidance as to what type of protein sources to incorporate in your diet as well as the adequate amount, check out our meal plans for more inspiration! We would love to support your journey.      

References:

1. “Advice About Eating Fish.” https://www.fda.gov/food/consumers/advice-about-eating-fish
2. “Are You Getting Too Much Protein?” https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=Extra%20protein%20intake%20also%20can,people%20predisposed%20to%20kidney%20disease. 

3. Murphy MM, Higgins KA, Bi X, Barraj LM. “Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003–2012.” Nutrients. 2021 Mar; 13(3): 795. doi: 10.3390/nu13030795 PMCID: PMC7997328 PMID: 33670970
4. Dietary Guidelines for Americans 2020-2025, https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf 

5. Dong J, Zhang Z, Wang P, Qin L. “Effects of High-protein Diets on Body Weight, Glycaemic Control, Blood Lipids and Blood Pressure in Type 2 Diabetes: Meta-Analysis of Randomised Controlled Trials.” Br J Nutr. 2013 Sep 14;110(5):781-9. doi: 10.1017/S0007114513002055. Epub 2013 Jul 5. PMID: 23829939
6. Franz, MJ. “Protein: Metabolism and Effect on Blood Glucose Levels.” Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1. doi: 10.1177/014572179702300603. PMID: 9416027
7. Gannon MC,  Nuttall JA, Damberg G, Gupta V, Nuttall FQ. “Effect of Protein Ingestion on the Glucose Appearance Rate in People with Type 2 Diabetes.” J Clin Endocrinol Metab. 2001 Mar;86(3):1040-7. doi: 10.1210/jcem.86.3.7263. PMID: 11238483

8. “Insulin Basics”, https://diabetes.org/healthy-living/medication-treatments/insulin-other-injectables/insulin-basics

9. Smith A, Colleen A, Spees C. “Wardlaw’s Contemporary Nutrition, 12th Edition.” McGraw Hill, 2022. 

10. Sørensen LB, Søe M, Halkier KH, Stigsby B, Astrup A. “Effects of Increased Dietary Protein-to-carbohydrate Ratios in Women with Polycystic Ovary Syndrome.”  Am J Clin Nutr. 2012 Jan;95(1):39-48. doi: 10.3945/ajcn.111.020693. Epub 2011 Dec 7. PMID: 22158730

Oatmeal contains high levels of minerals, such as magnesium and zinc, in addition to fiber and B vitamins. This makes it a great food option if you are struggling with PCOS. Oatmeal can be your quick fiber-rich breakfast, an afternoon snack or eaten really anytime of day! The ingredients are minimal, and you probably have them in your pantry already. It’s a win-win.

Which type of oats is best for PCOS?

The less processed it is the better! Instant oatmeal is the most processed form of oats. Then it’s old fashioned oats and lastly steel cut oats. Steel cut oats have a sharper texture than old fashioned oats that some people don’t enjoy. If it’s your preference, old fashioned oats would still be a healthy choice!

Which breakfast is best for PCOS? 

The best breakfast for PCOS is well balanced with lean protein, healthy fats, and whole grains/complex carbohydrates. As a bonus you could even add in some veggies, like if you were having a smoothie or eggs. 

Examples of lean protein choices for breakfast include:

• Eggs
• Nut butter (peanut, almond, etc.)
• Nuts and seeds (chia seed, ground flaxseed, etc.)
• Greek yogurt
• Leftover fish or chicken — Hey, who says breakfast has to be “breakfast food”? 😉
• Tofu
• Some plant-based milks with protein like Ripple

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full. These fats give us energy to start the day off right! We can get these healthy fats from foods such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).  

And last but not least, don’t forget the healthy carbs! Most women with PCOS think they have to avoid carbs and this is simply not true. Fruit, whole grains/complex carbohydrates are considered healthy carbs.

Best fruit choices for PCOS:

• Whole, fresh fruit – all kinds!
• Frozen fruit
  • Most of the time frozen fruit does not have added sugar. So there is nothing wrong with eating frozen fruit. 
• Dried fruit without added sugars
  • Double check the nutrition facts label and try to avoid dried fruit with sugar. 
  • If it does have sugar remember this quick tip: Keep total added sugars under 25 grams per day for women. 

Examples of whole grains/complex carbs for breakfast include:

• Whole grain bread or English muffin
• Oatmeal
• High fiber, low sugar cereal
• Low sugar granola
• Plantains/potatoes

Best Oat Recipes For PCOS

Chocolate Peanut Butter Cup Oatmeal:

1/4 cup rolled oats
1/2 cup unsweetened nut milk
1 tbsp all-natural peanut butter
1 serving chocolate protein powder
2 tsp ground flax seeds
1 tsp chia seeds
sea salt to garnish

Instructions:

Mix oats, flax seeds, chia seeds and nut milk in a bowl.

Microwave for 1-2 minutes

Stir in peanut butter and protein powder.

Top with a sprinkle of sea salt.

Looking for more Support?

Be sure to check out our Free Live Masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

Is gluten and dairy-free good for PCOS? What’s the best diet for me? Maybe you’ve had these same 2 questions swirling around in your head and you are struggling with the right choice. Wellspring Nutrition is here to help clear the confusion!

Is dairy free better for PCOS?

The answer is “Not, exactly”. If you struggle with PCOS and are also trying to get pregnant, full-fat dairy such as Greek yogurt or milk is a better option for you. 

These two foods provide healthy carbs and a good amount of protein. Here’s a study showing how the intake of full fat dairy may decrease risk of infertility. On the other hand foods like ice-cream or processed cheese (like American cheese) should be limited because they provide less nutrition. 

Women with PCOS can eat moderate amounts of dairy products while also including a balanced diet of other nutrient-rich foods and still see improvement in symptoms. If you choose to eliminate dairy, it is best to discuss this with a dietitian to make sure you are still getting calcium and vitamin D. Non-dairy sources of calcium include tofu, canned sardines or salmon, tahini, dark leafy greens and some non-dairy beverages that state calcium is included. 

Does gluten make PCOS worse?

There is a lack of scientific evidence that supports a gluten free diet for PCOS. It’s important to know that there can be a downside to following a gluten free diet if you don’t need to. As a Registered Dietitian and Fertility Expert I want to help make things easier for you. So if you don’t have a gluten allergy or intolerance then it likely isn’t necessary for you to follow a gluten free diet for PCOS.

Removing gluten means not eating nutritious whole grains and possibly missing out on getting enough fiber, iron and B vitamins. Eating whole grains has been shown to reduce the risk of heart disease and diabetes. So let’s make this easy! Keep on reading for how I can help you. 

What should I eat if I have PCOS?

Let’s review some very important foods that’ll help decrease your symptoms.

Fruit

Choose a variety of fresh, whole fruit to enjoy. Frozen fruit is a great option! Fruit (and dairy) contain natural sugars that also come with important nutrients like vitamins and minerals. Added sugars such as white sugar, brown sugar, syrup or agave nectar have no additional nutrients like vitamins and minerals. Added sugars are what we want to limit in our daily food choices. 

Some women with PCOS are told they can’t eat fruit because of the sugar content – but that’s simply not true! Fruit has important phytonutrients and antioxidants that help decrease inflammation. 

It’s just important to pair your fruit (and carbs) with a source of protein or fat. 

For example: 

Apple + Peanut Butter 

Banana + Almond Butter

Nectarine + Cottage Cheese 

These small changes will help you balance out your blood sugar, which will then help balance your hormones. 

PRO TIP: If you’re looking for more help with balancing your hormones for fertility – check out my FREE masterclass all about the top 3 things you can be doing to naturally enhance your fertility. 

Here are the daily recommendations for added sugars. Keep total added sugars under 25 grams per day for women and under 36 grams per day for men. 

Vegetables

Choose a variety of vegetables and eat them daily. There is no one vegetable that’s better than another. Just like fruit, vegetables have important nutrients like vitamins and minerals. Both fruit and vegetables also have fiber, which is important for managing PCOS. A symptom of PCOS can be insulin resistance. In the simplest of terms this means we want to increase the amount of fiber we eat to improve blood sugar control. This in turn helps with insulin resistance and managing PCOS.

It’s recommended that women up to 50 years of age eat 25g of fiber per day. But, more than 90% of women fall short of meeting the recommendations for fiber. 

Try tracking your fiber intake for a few days to see how you stack up compared to the daily recommendations! 

Protein & Healthy Fats

Including protein with every meal and snack can be very beneficial for PCOS. Protein helps us to feel full and satisfied between meals. This is important so that we avoid overeating and mindless snacking throughout the day. Both of these two things can help maintain a healthy weight. 

Examples of good protein choices include lean meats (fish, poultry, lean beef or pork), tofu, beans, lentils, nut butters, eggs, nuts and seeds. 

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full and give us energy. We can get some of these healthy fats from fish such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).   

Whole grains & starchy vegetables

Whole grains and starchy vegetables are considered healthy carbs. They can also be a significant source of fiber. Fiber helps us to feel fuller longer and so it is a great weight management tool. It’s recommended to eat the skin of white potatoes whenever you have them because that’s where a lot of the fiber comes from. White potatoes also have potassium which is important for our blood pressure. 

Examples of whole grains: brown rice, wild rice, quinoa, whole grain bread products

Examples of starchy vegetables: potatoes (sweet and white potatoes), green peas, plantains, yucca, and corn. 

Are there foods I should limit?

While there are many foods you can eat, you also want to be aware of foods to limit. This simply means we should enjoy them occasionally. We don’t necessarily want to make them daily food choices. 

Added sugars

The number one culprit of added sugars in the American diet is still sugar sweetened beverages like soda, energy drinks and even sports drinks. As previously mentioned, keep total added sugars under 25 grams per day for women. Instead try adding fruit, sliced cucumber and/or mint leaves to water. 

Saturated fat

Major sources of saturated fat are fried foods, ice cream and desserts. These foods are more like a treat and should be limited. 

Processed foods

Processed foods contain very little nutritional value. You’ll also want to watch for eating too many low-fiber foods like white bread, white rice. It’s not that you can never eat them, but if it’s all you eat then we want to think about expanding our food choices. To best manage PCOS we want a healthy diet full of fruit, vegetables, healthy fats, protein and fiber from healthy carbs (whole grains/starchy vegetables). 

Other considerations for managing PCOS

Some of our best non-food tools for managing PCOS include exercise, adequate sleep and stress management. We know how hard it can be to exercise throughout the week! You might be thinking, “it’s impossible”, but even small spurts throughout the day add up. For example, if you are able to walk 15 minutes twice per day that’s already 30 minutes!

The recommendations for exercising are 30 minutes 4-5 days out of the week and can help manage symptoms. You can also incorporate strength training two days out of the week. 

There is a possible link between stress and higher BMI in women with PCOS. If you are having a hard time managing stress, consider stress reduction strategies like deep breathing, yoga, journaling and yes even exercise. For more, check out this article on “10 Ways You Can Relieve Stress Right Now”. 

Research shows that sleep helps to regulate our cardiovascular, immune system and metabolism. Sleep is an important part of being and staying healthy. According to the Sleep Foundation, 7-9 hours of sleep is recommended for ages 18 and up. 

Looking for more Support?

Be sure to check out our free live masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

References:

1. Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. “A prospective study of dairy foods intake and anovulatory infertility.” Hum Reprod. 2007 May;22(5):1340-7. doi: 10.1093/humrep/dem019. Epub 2007 Feb 28. PMID: 17329264.
2. Dietary Guidelines for Americans 2020-2025, https://www.dietaryguidelines.gov/food-sources-calcium
3. “Gluten-Free Diet: Is It Right for Me?”
4. “Added Sugars” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars 
5. Dietary Guidelines for Americans 2020-2025, https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf 
6. The Sugary 6 Infographic, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugary-six 
7. “Polycystic Ovarian Syndrome”, https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome 
8. “Basu BR, Chowdhury O, Saha SK. Possible Link Between Stress-related Factors and Altered Body Composition in Women with Polycystic Ovarian Syndrome.” J Hum Reprod Sci. 2018 Jan-Mar;11(1):10-18. doi: 10.4103/jhrs.JHRS_78_17. PMID: 29681710; PMCID: PMC5892097.
9. “10 Ways You Can Relieve Stress Right Now”, https://health.clevelandclinic.org/how-to-relieve-stress/ 
10. “How Much Sleep Do We Really Need?”, https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Ever wondered what steps you should take to optimize your nutrition before starting IVF?

Well wonder no more!

Here are 3 steps to preparing for your IVF journey

1.Take the time to optimize your lifestyle with your partner, whoever they may be!

It is important to keep in mind that dietary and lifestyle changes don’t happen overnight. Did you know that it takes approximately 3 whole months for both your eggs and sperm to fully mature? This really highlights why it is so important to spend at least 3 months prior to your first cycle of IVF making any required changes to your diet and lifestyle.

This may include:

• Optimizing your diet (I’ll go into more detail later in this blog post).
• Understanding your cycle. Speak to your fertility specialist or dietitian about your current menstrual cycle and ovulation. There are likely several strategies you can undertake to optimize and balance your cycle.
• Start or maintain a healthy, exercise routine. The current physical activity guidelines for adults state that you should aim to get at least 150-300 minutes of moderately intense exercise each week or 75-150 minutes of vigorous exercise each week for optimal health.
• Take steps to reduce your stress. Studies have repeatedly shown that chronic stress increases the level of inflammation in our body which increases oxidative stress and subsequent damage to the quality of our eggs and sperm. See my previous blog post for tips on how to reduce your stress!

2. Increase your consumption of dietary antioxidants!

One way you can do this is to adopt a Mediterranean-style diet. This pattern of eating has numerous benefits (particularly when it comes to fertility and IVF!).

⁠It has been shown to:⁠

• ⁠Improve both egg and sperm quality⁠
• Increase embryo yields when you are undergoing IVF⁠ treatments
• Optimize fertility outcomes
• Enhance pregnancy outcomes (encourages carrying a healthy baby to full term with no complications)
• Decreases inflammation in the body thus improving both egg and sperm quality and increases the likelihood of conception

So what does a Mediterranean diet look like?

• Consuming plenty of colourful fruits and vegetables⁠ every day. A simple way to achieve this is to aim for at least 3 different colors on your plate at every meal!
• Consuming wholegrains (breads, cereals, rice, quinoa etc.)
• Cooking and using healthy fats like extra-virgin olive oil
• Eating a variety of different nuts and seeds⁠
• Including legumes/beans⁠ in your diet (think of them like a vegetable with protein!)
• Plenty of seafood (with a particular emphasis on oily fish) at least twice each week
• Moderate consumption of dairy foods, eggs, and poultry (chicken, duck, turkey)⁠
• Limiting your consumption of red meat⁠

A Mediterranean style diet will ensure that you get all of the below nutrients that studies have shown are essential for quality eggs and sperm.

• Omega-3 fatty acids
• CoQ10
• Zinc
• Vitamin D
• Selenium
• Folate
• Vitamin E
• Vitamin C
• Lycopene

Studies have also shown that the wholegrains in a Mediterranean-style diet will aid the implantation of your fertilized egg!

3. Get a tailored supplement plan!

There are many ways that nutritional supplements can improve your chances of conceiving during IVF. However, it’s not as simple as taking your average prenatal.

A tailored supplement plan will take into account several factors including your:

• Age
• Medical history
• Reproductive history
• Current oral intake
• Weight and height

This will mean that you are taking supplements that have been individually tailored for your specific needs!

If you would like to learn how to optimize your nutrition before starting IVF, schedule your free 30 minute 1:1 strategy call with me!

References:

1.Mediterranean Diet 101: Meal Plan, Foods List, and Tips (healthline.com)

2. Maternal whole grain intake and outcomes of in vitro fertilization (nih.gov)