PCOD Diet Chart by Drchanchal Sharma – What to Eat and Avoid

If you have been diagnosed with PCOD (Polycystic Ovarian Disease) or PCOS (Polycystic Ovary Syndrome), you are not alone. Many women today struggle with this condition due to lifestyle changes, stress, and poor eating habits. The good news is — PCOD can be managed effectively with the right diet and lifestyle.

This beginner-friendly PCOD diet chart will help you understand what to eat, what to avoid, and how to improve your health naturally. If you need expert help, you can also search for a PCOS clinic near me or consult a PCOS doctor in Delhi for personalized Pcod treatment.

Understanding PCOD and Its Symptoms

PCOD happens when a woman’s ovaries produce more male hormones (androgens) than normal. This leads to hormone imbalance and can cause several issues such as:

Irregular or missed periods
Weight gain, especially around the abdomen
Acne and oily skin
Excess facial or body hair
Hair thinning on the scalp
Difficulty getting pregnant

If you experience these Pcos Symptoms, it’s important to get medical advice early. Along with treatment, following a proper diet plays a major role in balancing your hormones.

Best Foods to Include in a PCOD Diet

Eating clean and balanced meals can help regulate insulin levels and support hormonal balance. Here’s what to include in your daily diet:

1. High-Fiber Foods

Fiber slows down digestion and reduces blood sugar spikes.

Examples: Broccoli, spinach, beans, oats, flaxseeds, lentils, apples, and pears.

2. Lean Protein

Protein supports muscle repair and keeps you full for longer.

Examples: Paneer, tofu, eggs, fish, chicken, sprouts, and legumes.

3. Healthy Fats

Good fats reduce inflammation and improve fertility.

Examples: Olive oil, avocados, almonds, walnuts, chia seeds, and sunflower seeds.

4. Low Glycemic Index (GI) Foods

These foods prevent sudden insulin spikes.

Examples: Brown rice, millets, whole grains, quinoa, sweet potatoes, and berries.

5. Probiotics

They improve gut health and hormone regulation.

Examples: Yogurt, curd, kefir, and fermented foods like kimchi or sauerkraut.

6. Fluids

Stay hydrated to flush toxins from your body.

Drink 2–3 liters of water daily, and include herbal teas or coconut water.

Foods to Avoid in PCOD

Certain foods can worsen insulin resistance and increase inflammation, making PCOD symptoms worse. Avoid:

Refined Sugar – Cakes, pastries, and sugary drinks.
Refined Carbohydrates – White rice, white bread, and maida-based foods.
Processed Foods – Packaged snacks, fast food, and instant noodles.
Fried and Junk Foods – Deep-fried snacks, burgers, and pizza.
Dairy (in excess) – Some women with PCOD are sensitive to dairy products, which may cause bloating or acne.
Caffeine and Alcohol – Limit intake to prevent hormonal imbalances.

Sample PCOD Diet Plan for Beginners

Time	Meal	Example
Early Morning	Warm water with lemon / methi seeds water	Boosts digestion and detoxifies the body
Breakfast	Oats porridge with fruits / vegetable poha / boiled eggs	Keeps you full and balances blood sugar
Mid-Morning Snack	Coconut water or a handful of nuts	Hydrating and full of nutrients
Lunch	Brown rice or millet roti + dal + green sabzi + salad	Balanced and fiber-rich
Evening Snack	Green tea + roasted chana / fruit	Boosts metabolism
Dinner	Grilled paneer / fish + sautéed vegetables / soup	Light and protein-rich
Before Bed	Herbal tea or turmeric milk (low-fat)	Helps relaxation and better sleep

Lifestyle Tips for Managing PCOD

Diet is just one part of PCOD treatment. You also need to make healthy lifestyle choices:

Exercise daily – Yoga, walking, cycling, or any physical activity for 30–45 minutes.
Sleep well – 7–8 hours of good sleep helps hormone balance.
Manage stress – Meditation, deep breathing, or hobbies help reduce stress hormones.
Avoid crash diets – Eat balanced meals instead of skipping food.
Regular check-ups – Visit a PCOS doctor in Delhi or a PCOS clinic near me for personalized care.

Final Thoughts

Managing PCOD takes time and patience, but with the right diet, exercise, and medical guidance, you can lead a healthy life. Remember to eat fresh, avoid junk food, and keep a consistent routine.

If your PCOS symptoms are severe or don’t improve with diet alone, consult a specialist for a complete PCOD treatment plan. You can easily find a PCOS doctor in Delhi or search for a PCOS clinic near me to get expert help.