Maintaining a healthy gut microbiome is very important in polycystic ovarian syndrome treatment. With the help of right foods and polycystic ovarian syndrome diet the functioning of your gut can improve every day making polycystic ovarian syndrome symptoms tolerable.
Gut health and PCOS
Women who show signs and symptoms of polycystic ovaries or have PCOS tend to have more of bad bacteria and less of good bacteria. Good bacteria present in our system works to keep our bodies healthy and prevent diseases. Bad bacteria is associated with increased risk of chronic diseases such as diabetes, insulin resistance, heart diseases, cancer, inflammation, and weight gain.
As bad bacteria is associated with metabolic dysfunction and insulin resistance and PCOS, eliminating bad bacteria and promoting good bacteria helps you manage your PCOS much better.
Dysbiosis and Leaky gut syndrome
Our gut is majorly influenced by our lifestyle and environment. Toxins, pollution, antibiotics, smoking, and endocrine-disrupting chemicals contribute to destructive bacteria. Stress and lack of sleep also destroys good bacteria.
What we eat plays a major role on the health of our gut microbiome. Dysbiosis is known as an unbalanced gut microbiome. Foods that contain hormones, a diet full of sugar, and processed foods contribute to an impaired gut health.
Less good bacteria and excess bad bacteria may lead to leaky gut syndrome (intestinal permeability) which means the lining of digestive tract gets destroyed. For someone suffering with leaky gut, substances that are harmful such as endocrine disruptors and toxins can leak into the digestive system causing inflammation and damage that might worsen PCOS symptoms and insulin resistance.
Here’s how to improve your gut health in PCOS with the following diet
Avoid artificial sweeteners
Artificial sweeteners such as sucralose, saccharin, and aspartame have negative effects on the functioning of your gut. These artificial sweeteners are found in many diet foods, diet sodas or drinks. Ingesting artificial sweeteners on the regular also worsens insulin resistance.
Take probiotics
Probiotics are good for gut health as its fermented food that contains live bacteria such as miso and tempeh. Yogurt tops the chart in probiotic foods. It benefits the intestinal health. Though some women with PCOS might need to limit their intake of dairy. A probiotic supplement may be useful.
Eat healthier fats
Diets that are rich in polyunsaturated and monounsaturated fats improve the functioning of your gut. Healthy fats such as omega-3 fatty fish, avocados, nuts, seeds and olive oil are the good foods to include in your diet to improve gut health. Fancy yet workable diets these days such as Keto or the Ketogenic diets have a negative effect on the gut microbiome as it decreases good bacteria.
More plant-based proteins
Those who consumed a lot of animal-based protein from eggs, meat, and cheese have a higher level of bacteria which is harmful for the gut and low level of good or healthy bacteria compared to those who consumed purely vegetarian protein. Whey protein or pea protein promotes good bacteria in the system.
Include more fiber
The body does not easily digest fiber. It travels into our digestive tract taking the harmful bacteria and cholesterol out with it for excretion. Including fiber in your regular diet reduces inflammation and promotes growth of good microbes in the gut which keeps it healthy. Prebiotics such as legumes, soybeans, garlic, onion, shallots, oats, unrefined barley and wheat, and fruits such as apples and berries helps the intestines to produce the good bacteria.
Gut microbiome plays a crucial role in the health of women who have signs and symptoms of polycystic ovaries or have PCOS. A healthy polycystic ovarian syndrome diet which includes foods mentioned above can not only help with good results with PCOS but also improve the gut health and its functioning.
Start with a consistent lifestyle change which includes healthy diet and exercise for about four to six months to check how regular your menstrual cycles change.
Including vitamins, herbs, and minerals in your regular diet can provide you the daily nutritional support which will help restore your hormonal imbalance, improve your gut health, and relieve your PCOS symptoms.
Schedule an appointment with an endocrinologist if you experience any polycystic ovary syndrome symptoms and signs.
