Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects one in five women in India and is associated with a range of symptoms, including unexpected weight gain, irregular periods, acne, mood swings, and increased sugar cravings.

According to gynaecologists, a key driver behind many of these symptoms is insulin resistance—a condition where the body’s cells become less responsive to insulin, leading to elevated blood sugar and fat accumulation, especially around the abdomen.

Experts shared five simple food items that women with PCOS can consume on an empty stomach to help regulate insulin levels, manage cravings, and support hormonal balance. “You can take control, and it all starts with small, daily habits, especially with what you eat first thing in the morning,” she said.

Here are the five recommended foods:

Fenugreek (methi) water:

Soak one teaspoon of fenugreek seeds in water overnight and drink the water on an empty stomach. Fenugreek helps lower blood sugar levels and improves insulin sensitivity.

Cinnamon water:

Boil a small cinnamon stick in water and let it steep overnight. Drinking this in the morning can help stabilise blood sugar and reduce sugar cravings through the day.

Amla (Indian gooseberry):

Consuming one fresh amla or a small shot of amla juice first thing in the morning helps support insulin sensitivity and promotes hormonal balance. Amla is rich in Vitamin C and antioxidants.

Flaxseeds (alsi):

Soak a tablespoon of flaxseeds overnight and eat them in the morning. Packed with omega-3 fatty acids and fibre, flaxseeds help regulate digestion and blood sugar levels.

Soaked almonds:

Eating 5–6 almonds that have been soaked overnight provides healthy fats and magnesium, which support blood sugar control and reduce inflammation.

Doctors explained that PCOS management is not just about treating irregular periods but understanding how food, stress, and hormones interact. “These small, consistent changes can have a powerful impact on how you feel every day,” they noted.

They also warn that PCOS-related weight gain and fatigue after meals are often overlooked signs of insulin resistance. By adjusting morning eating habits, women can gain better control over their metabolism and symptoms.

(Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Readers are advised to consult a certified healthcare provider before making dietary changes or beginning any new health regimen.)