Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women of reproductive age.

It can cause a range of symptoms, including irregular periods, weight gain, and difficulty losing weight.

Diet plays an important role in managing PCOS symptoms, but there is a lot of conflicting information out there about what women with PCOS should and should not eat. Here are 6 PCOS Diet rules to follow.

Weight loss and weight management with PCOS is easier with knowledge of and access to the proper diet, exercise plan, medical care, and tools to support a healthier lifestyle.

Debunking the myths about dieting and weight loss for women with PCOS can help you make informed dietary choices and better manage your symptoms.

10 PCOS Diet Myths

1. Myth: All women with PCOS need to follow a gluten-free diet.

Truth: While gluten-free diets can be helpful for some women with PCOS, it is not necessarily a requirement for everyone.

It is important to work with a healthcare provider to determine what, if any, dietary changes may benefit an individual with PCOS.

According to a 2021 survey conducted by the National Foundation for Celiac Awareness, approximately 30% of Americans are trying to limit or avoid gluten in their diets.

However, for individuals without celiac disease or gluten sensitivity, there is no evidence to support that avoiding gluten is necessary or provides any health benefits.

The majority of people can include gluten-containing foods as part of a balanced diet.

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2. Myth: Cutting out carbs completely is the best way to lose weight with PCOS.

Truth: While limiting carbohydrates can be helpful for some women with PCOS, it is not necessary to cut them out completely.

It is important to consume complex carbohydrates from whole grains, fruits, vegetables, and legumes for sustained energy and overall health.

3. Myth: Women with PCOS should avoid all dairy products.

Truth: Consuming dairy products in moderation is typically safe for women with PCOS.

In fact, dairy products can be a good source of calcium, which is important for good bone health.

According to the Dietary Guidelines for Americans 2020-2025, adults should consume 3 servings of dairy or dairy alternatives per day as part of a healthy eating pattern. One serving of dairy is equivalent to:

1 cup of milk (fat-free or low-fat)
1 cup of fortified soy milk
1 cup of yogurt (fat-free or low-fat)
1.5 ounces of natural cheese
2 ounces of processed cheese

Dairy products provide key nutrients like calcium, vitamin D, and potassium, which are essential for strong bones, muscles, and overall health.

Individuals with lactose intolerance or dairy allergies may need to find alternative sources of these nutrients.

4. Myth: The only way to lose weight with PCOS is to eat low-fat foods.

Truth: While limiting fat intake can be helpful for weight loss, some healthy fats, such as those found in avocados, nuts, seeds, fatty fish, and plant-based oils like olive oil can actually be beneficial for women with PCOS.

The Dietary Guidelines for Americans 2020-2025, indicate that healthy fats should make up 20-35% of total daily calories.

Foods that contain healthy fats are high in monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease and improve overall health.

It is important to watch portion sizes and not exceed the recommended daily caloric intake to maintain a healthy weight.

5. Myth: Women with PCOS should avoid all sugar.

Truth: While it is important to limit sugar intake, it is not necessary to avoid it altogether.

Consuming small amounts of natural sugars found in fruits and vegetables can be a part of a healthy diet.

Fruits and vegetables also provide important vitamins and minerals as well as fiber.

The American Heart Association reports that the average adult in the United States consumes about 77 grams of sugar per day, which is equivalent to 19 teaspoons or 308 calories.

This is much higher than the recommended daily limit of added sugar, which is 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men.

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6. Myth: Protein is not important for women with PCOS.

Truth: Protein is important for maintaining muscle mass and promoting weight loss in women with PCOS.

Consuming lean sources of protein, such as chicken, fish, and tofu, can help to keep you feeling fuller for longer.

Eating a variety of protein sources ensures adequate intake of all essential amino acids, which are the building blocks of protein the body needs to maintain and repair muscles.

RELATED: 10 HIGH PROTEIN SNACK IDEAS

7. Myth: Eating small, frequent meals throughout the day is not important for women with PCOS.

Truth: Eating small, frequent meals throughout the day can help women with PCOS maintain stable blood sugar levels and reduce insulin resistance.

Eating smaller, frequent meals throughout the day may also help reduce hunger and cravings.

It is important to pay attention to portion size when making food and beverage choices, particularly for foods and beverages that are not nutrient-dense.

Eating too much food, even healthy foods, can cause blood sugar and insulin levels to spike.

8. Myth: Women with PCOS should avoid all grains.

Truth: While it is important to limit the consumption of refined grains, such as white bread and pasta, whole grains, such as quinoa and brown rice, can be a part of a healthy diet for women with PCOS.

To increase the intake of whole grains, try swapping out refined grains for whole grains in meals and snacks.

For example, choose whole-grain bread instead of white bread, swap white rice for brown rice or quinoa, or choose whole-grain pasta instead of regular pasta.

9. Myth: Women with PCOS need to follow a strict diet plan.

Truth: While it is important to make healthy food choices, following a strict diet plan may not be necessary for every woman with PCOS.

It is important to work with a healthcare provider to determine what dietary changes may benefit an individual.

It is recommended that women with PCOS prioritize complex carbohydrates, such as whole grains, fruits, and vegetables, and choose lean sources of protein, such as chicken, fish, turkey, and legumes.

Including healthy fats such as avocado, nuts, and seeds can also be beneficial.

Limiting refined carbohydrates, added sugars, and processed foods can also be helpful.

RELATED: 10 EASY PCOS BREAKFAST IDEAS

10. Myth: It's impossible to lose weight with PCOS.

Truth: While weight loss can be more challenging for women with PCOS, it's not impossible.

A well-designed diet and exercise plan can help women with PCOS lose weight and manage their symptoms.

While diet is important in managing PCOS symptoms, it is crucial to work with a healthcare provider to determine what dietary changes are best for you as an individual.

With the right diet and lifestyle choices, women with PCOS can improve their overall health and manage their symptoms for a happier, healthier life.

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Author Bio: This guest post was written by Aging.com. A website dedicated to everything you need for healthy aging.