Easy Nigerian foods for 7 Day PCOS diet plan

As a Nigerian woman living with PCOS, one of the best things you can do for yourself is knowing how to combine Nigerian foods for 7 day PCOS diet plan.

Key Points

• PCOS is a life-long illness that impacts on your hormone levels setting off the increase in insulin levels, androgens, excessive facial and body hair, and chronic inflammation.
• With the richness of the Nigerian local cuisine, do not look at the 7 day PCOS diet plan in Nigeria as a death sentence denying you of things you may have loved to eat. 
• Indulge in some key beneficial diet for PCOS in form of low-glycaemic index diet, anti-inflammatory diet, and high fibre diet. Healthy nutritious foods you should eat are lean meat, fatty fish, fruits, nuts, seeds, vegetables, and whole grain.
• Avoid certain foods in your diet plan. Foods such as fried foods (fries and chips), surgery beverages (carbonated drinks), processed meat, and refined carbohydrates (white bread, pastries).
• You can have some of your preferred fruits and vegetables in form of smoothie such as apple-banana smoothie, apple-avocado smoothie, and vegetable smoothie.

Polycystic Ovarian Syndrome (PCOS) is a hormonal imbalance that occurs in women of child bearing age. You may not have periods very often if you have PCOS, or you could have periods that last for too many days. 

Beyond irregular menstruation, PCOS can cause unexplainable weight gain, insulin resistance, and excess hair growth. Polycystic Ovarian Syndrome is a major cause of infertility and menstrual disorders in women.

Eating a healthy and balanced diet can help manage PCOS symptoms and improve overall health. This is why in this article; we put together a list of Nigerian foods for 7 day PCOS diet plan.

Common symptoms of PCOS experienced by Nigerian women

Majority of the symptoms of PCOS usually results from either excessive male hormone (androgens) production or chronic anovulation. They include the following:

·         Premature puberty

·         Obesity

·         Acne

·         Hirsutism (Excessive hair on the upper lip, chin, neck, chest, lower abdomen and upper thigh).

·         Irregular or absent menstruation

·         Male pattern alopecia (baldness)

·         Type 2 diabetes mellitus

·         Hypertension

·         Heart disorder

·         Infertility

·         Endometrial cancer

·         Congenital virilization

·         Intrauterine growth retardation.

Can PCOS be cured?  

There is no known cure for Polycystic Ovarian Syndrome (PCOS) but the symptoms can be managed through some hormone medications, lifestyle changes and so on. Chronic cases of PCOS can last for years or even a lifetime.                                          

Treatment options for PCOS 

There are various modes of treatment available for people with PCOS. Each treatment option is tailored to the symptoms and realities of the particular person. One of the primary factors that determine the mode of treatment is the person’s desire to conceive.

If conception is in the person’s plan, the physician can prescribe ovulation boosting medications to enhance fertility.

On the other hand, if the person is not yet ready to conceive, the doctor may consider placing her on birth control pills to help make periods become regular.

Other medications used in the treatment of PCOS include Statins to lower the liver’s production of cholesterol, and the anti-diabetic drug, Metformin, for blood sugar control to prevent diabetes.

Apart from the use of medications and surgery, other methods have found a place in the treatment/management of PCOS and they include:

·         Diet change

·         Physical exercise

Diet change and exercise go together as they help with the reduction of body weight and hence, improve symptoms like diabetes mellitus and hypertension associated with PCOS.

Nigerian foods for 7 day PCOS diet plan

A typical diet plan for PCOS patients is very similar to those taken by diabetics and hypertensive patients.

Nigerian foods for PCOS diet plan can be grouped into three classes:

1.       Low Glycaemic Index (GI) diet:

Digestion of foods with low glycaemic index is slow, thereby reducing the release of glucose into the blood stream, and helping to manage insulin resistance. 

Examples of these foods are: brown rice, beans, soya beans, vegetables, walnuts, almonds and seeds.

2.       Anti-inflammatory diet:

As the name implies, these are foods that fight inflammation.  An anti-inflammatory diet will include lots of fruits, vegetables and foods rich in Omega 3 fatty acids such as fish, turmeric, garlic and ginger.

Anti-inflammatory fruits that you can easily find in Nigeria include oranges, pineapple, avocados, coconuts, tomatoes, beetroots, cherries, etc. Olive oil and poultry products are also anti-inflammatory.

3.       High Fibre diet:

Fibre is very beneficial for weight control because it is slower to be absorbed or digested in the body. Most foods that are high in fibre are also filling, so they make one feel full. This includes oatmeals, yams, popcorn, potatoes with the skin, whole grains (like whole wheat bread), dried fruits, and so on.

Remember to always consult with a healthcare provider or registered dietitian before making significant changes to your diet. They can help create a personalized plan that meets your individual needs and goals.

The table below is a 7-day PCOS diet plan pdf that will help you manage symptoms better:

The table above can also be used as a 7 day PCOS diet plan to lose weight or 7 day PCOS diet plan to get pregnant pdf. You can also remove the ‘lunch” category and you will have an intermittent fasting diet plan for PCOS.

READ ALSO:

• All you need to know about PCOS
• Which Nigerian foods are good for Diabetics
• Healthy Nigerian smoothies for weight loss

Natural foods are also preferred compared to processed foods. With the rich variety of local Nigerian dishes, the 7 day PCOS diet plan can be made with the foods above in various combinations of choice.

Foods to avoid in a PCOS diet plan

·         Fried foods (fries and chips)

·         Surgery beverages like carbonated drinks

·         Processed meat

·         Excess red meat

·         Refined carbohydrates e.g. white bread, pastries, etc.

·         Solid fats including butter and margarine

When to See the Doctor

Eating a healthy and balanced diet is encouraged to keep the body healthy and in shape. When symptoms of PCOS are noticed, it is important to see a doctor on time to carry out necessary investigations and begin a treatment model suitable for you.

The PCOS diet plan would be commenced early enough to help in the relief of symptoms and other modes of treatment may be added to this.

PCOS Compliant Smoothie Recipes in 7 day PCOS diet plan

1.  Apple–Banana Smoothies

Ingredients:

1 piece of apple

1 piece of banana

1/2 glass of orange juice

Unsweetened yoghurt (optional)

Preparation:

Cut the apple and banana into bits.

Add the 1/2 glass of orange juice and unsweetened yoghurt

Blend everything together.

2. Apple-Avocado Smoothies

Ingredients

1 piece of Avocado

2 pieces of Apples

2 fingers of fresh ginger

1 twig of spinach

Preparation:

Cut the apples

Peel the avocado

Cut the spinach into a rough dice.

Blend everything together till you get a smooth paste.

You can add little honey to taste.

* The spinach and ginger makes for easy digestion. Avocado gives the smoothie a rich and creamy taste while the apples are good for detoxification.

3. Vegetable Smoothie

Ingredients

A handful of broccolis

A twig of spinach

1 piece of apple

1 piece of lemon

Unsweetened yoghurt

Preparation:

Boil the broccoli for 2 minutes and bring down to cool.

Extract lemon juice by squeezing the lemon.

Dice the apple and spinach.

Blend everything together till  smooth.

Add honey to taste.

If you have more questions or need to discuss your PCOS symptoms and 7 day PCOS diet plan, Talk to an Expert Doctor online on KompleteCare. It’s more convenient, safer and faster. Your privacy and confidentiality is also guaranteed.

Frequently asked questions

1. Why does a 7 day PCOS diet plan matter?

The underlying cause of PCOS has not been known, but there are mainly some factors that can lead to PCOS. The 7 day PCOS diet plan matters a lot due to the initiating factors of insulin resistance, adrenal dysfunction, and chronic inflammation. However, a combination of these factors could initiate PCOS in someone.

The type of food you eat does have an effect on your hormones and your overall health. This helps to understand that a change in your lifestyle and diet is important when managing PCOS and reducing any chronic diseases such as diabetes, liver disease, and cardiovascular disease.

Chronic inflammation, insulin resistance, high blood pressure, PCOS and increased risks of other diseases can be associated with unhealthy food consumption. On the other hand, having quality organic foods can potentially reduce the risk of developing any disease. Therefore, constructing a 7 day PCOS diet plan is helpful in a way that you can include nutrient-dense foods you can stick to in an orderly manner for easy preparation.

2. Why do lifestyle changes matter when you have PCOS?

Every part of your body is connected; once the system is thrown into imbalance by an extrinsic or intrinsic factor, it ripples all through your body, manifesting as disease in any form. So incorporating healthy lifestyles is crucial to managing PCOS symptoms.

Avoid a sedentary lifestyle, embrace regular exercise, quality sleep, and limit unhealthy stress as much as possible. Imbibe activities such as yoga, brisk walking, resistance training, and cardio or high intensity training.

You will see how a little adjustment in lifestyle could help in managing PCOS. Avoid smoking cigarettes and also avoid secondary smoking at all costs, limit the intake of all forms of alcohol; reduce the frequent consumption of ultra-processed foods; drink quality clean water up to 7-8 glass cups daily; ensure you have up to 7 hours of sleep every night; and train your mind to be in a positive state constantly.

3. What is the best diet option for PCOS?

There is no single diet that is mapped out for women with PCOS. Some argue on whether a vegan diet, plant-based diet, ketogenic diet, intermittent fasting, or low-glycaemic diet is the best diet for PCOS. All these diet options mentioned above could work for one and not for another. It boils down to your ability to listen to your body and discern what diet suits you the best.

4. What is the best diet option for weight loss in PCOS?

The increase in body weight and its management is one of the challenges women with PCOS experience. A study suggested that a ketogenic diet in addition to intermittent fasting could help lower your body weight, increase your overall body organ performance, and regulate menstrual cycles. In truth, there has been some evidence that this diet option works; however, it cannot overshadow the benefits of the Nigerian diet for PCOS weight loss.

It is to your advantage to lose about 5-10% of your body weight, as there is no one diet option recommended to manage PCOS symptoms. However, the 7 day PCOS diet plan will help you manage your weight effectively.

Weight loss in PCOS is witnessed as weight cycling, which means a process of repeatedly losing and gaining weight. Weight cycling causes an increase in insulin resistance that could initiate cardiovascular distortion. So, when choosing any diet for weight loss management, it will be wise to consider the sustainability of the diet. Choose a realistic long-term diet that can offer the desired result.

5. Why is a PCOS diet plan necessary?

Having a PCOS diet plan is necessary because most women living with PCOS may experience insulin resistance, which is a phenomenon within your body cells not being able to use insulin in a way that drives blood sugar into your cells. The increased and repetitive nature of this adverse pattern can lead to diabetes. A planned healthy PCOS diet could help to lower the effects of insulin resistance in your body.

PCOS causes chronic inflammation, and constant inflammation in your body is not encouraged as your immune system will constantly release chemicals to tackle and repair any area that is affected. To reduce chronic inflammation in the PCOS case, consume fresh herbs and spices (ginger), fatty fish, fruits, and vegetables, and reduce processed foods.

6. Should I have a dairy-free, gluten-free, or soy-free PCOS diet?

There is no specific diet instituted to eat and exclude in regards to the PCOS diet; however, it will be understandable to go on a gluten-free, soy-free, or dairy-free diet if you are having chronic inflammation caused by gluten, soy, or lactose.

It will help mostly if you adhere to the PCOS diet plan suggested for you by your dietician to optimise your health and enhance PCOS symptoms.

7. Should I try intermittent fasting with a 7 day PCOS diet plan?

Intermittent fasting is when you limit your consumption of food for a certain period of time for the benefit of your body’s health. In PCOS, it is recommended to eat small meals at a sitting all through the day, thus shunning long-term intermittent fasting.

However, if you must try intermittent fasting, ensure to avoid consuming large meals at a sitting to not cause hyperinsulinemia, which involves the release of excess insulin in the body that will aggravate PCOS symptoms.

Reference

Alyssa, P. (2023). A dietician’s 7-Day PCOS diet plan

Azzaro, M. G. (2024). PCOS meal plan: What to eat to help with symptoms and support overall health.

OnPoint Nutrition. (2023). PCOS diet.

Emeh, J. (2023). 10 things you need to know about polycystic ovarian syndrome.