WHAT TO EAT AFTER MENSTRUAL CYCLES WITH PCOS

 


After PCOS-related bleeding, it's essential to focus on foods that support hormone balance, replenish nutrients, and reduce inflammation. Here’s a list of foods, fruits, and vegetables that can be helpful:


FOODS:

LEAN PROTEIN:

Chicken, turkey, and fish (like salmon) provide protein and essential fatty acids, which help repair and nourish the body. Lean plant based protein such as beans. Seeds with more protein than beans


WHOLE GRAINS:

Brown rice, quinoa, oats, and whole wheat help stabilize blood sugar levels, which is crucial for PCOS management.


HEALTHY FATS:

Avocados, nuts, seeds (flaxseed, chia seeds), and olive oil contain omega-3 fatty acids that reduce inflammation and support hormone balance.


FERMENTED FOODS:

Probiotics from foods like yogurt, kefir, sauerkraut, and kimchi can help improve gut health, which influences hormone levels.


FRUITS:

Berries (blueberries, strawberries, raspberries):

Rich in antioxidants and low in sugar, they help in reducing inflammation and balancing blood sugar levels.

Citrus Fruits (oranges, grapefruits, lemons):


High in vitamin C, which helps repair tissues and supports hormone function.

Apples:


High in fiber, they help regulate blood sugar and promote digestion.

Avocados:


Though technically a fruit, avocados are rich in healthy fats and help with hormone regulation.


VEGETABLES:

Leafy Greens (spinach, kale, Swiss chard):

Full of iron, magnesium, and vitamins that help replenish blood loss and support hormone health.

Cruciferous Vegetables (broccoli, cauliflower, Brussels sprouts):

Help detoxify excess estrogen from the body, aiding in hormone balance.


SWEET POTATOES:

High in fiber and vitamin A, they stabilize blood sugar levels and provide essential nutrients.

Carrots:


Rich in beta-carotene and fiber, which support liver detoxification and hormone regulation.

Beets:

Known to help with blood flow and replenish iron lost during bleeding.


ADDITIONAL  TIPS:

Hydration: Continue drinking plenty of water, preferably warm, to help detoxify the body and support blood circulation.

Iron-Rich Foods: After heavy bleeding, include iron-rich foods like spinach, lentils, and red meat to prevent anemia.

These nutrient-dense foods can help restore balance after bleeding and support overall health in managing PCOS.

Why I make sure my breakfast is high in protein

PCOS friendly breakfast for women in the eastern part of Nigeria.

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