Poly Cystic Ovarian Syndrome (PCOS) is a hormonal condition in which follicle are unable to reach maturation and release an egg for ovulation. Without regular ovulation, you are unable to produce sufficient hormones needed to stimulate a normal menstrual cycle.

Common PCOS symptoms include, infrequent or absent periods, impaired fertility, acne, excess hair growth, scalp hair loss, weight gain and mood changes. Having PCOS also increases your risk of developing diabetes, metabolic syndrome and cardiovascular disease.

So what does PCOS have to do with snacks? If you read my other post about the relationship between Insulin and PCOS, you would know how much of an influence our dietary choices can have on hormone health. Diets high in refined and processed carbohydrates spike our insulin levels, which is what you want to avoid if you have diagnosed PCOS, or are showing symptoms of PCOS.

In order to stabilise your blood sugar and insulin levels, it is necessary to incorporate healthy fats, proteins and fibre in every meal and snack. These macro nutrients not only help to reduce the spike of insulin, they also slow digestion to keep you fuller for longer.

Here is a compilation of PCOS friendly snacks to help you to increase energy, reduce sugar/carb cravings and improve your PCOS associated symptoms.

Snacks

  • 2 x hard boiled eggs and cucumber sticks
  • Strawberries with coconut yoghurt and cinnamon
  • Chia seed pudding with coconut yoghurt and cinnamon
  • Green apple with nut butter
  • Curried eggs on seeded crackers
  • ½ banana on rice cake with nut butter
  • Cottage cheese with cherry tomatoes
  • Smoked salmon, cucumbers and seeded crackers
  • Nori Sheets (seaweed) wrapped cucumber and hummus
  • Baked tofu bites
  • Roast chicken wrapped in Nori sheets
  • Hummus and vege sticks
  • PB celery sticks
  • Protein energy balls
  • Black bean with salsa and whole grain crackers
  • Avocado wrapped in smoked salmon or turkey
  • Edamame beans
  • Mixed nuts
  • Guacamole with seeded crackers
  • Sardines or tuna on whole wheat/seeded bread
  • Olives and goat cheese
  • Full fat yoghurt with tahini and berries
  • Dark Chocolate with berries
  • Prunes stuffed with almond butter
  • Ricotta and figs
  • Traditional oats, protein powder porridge.

Snacks can provide great energy and nourishment, however our main meals (breakfast, lunch and dinner) also need to also be “PCOS friendly”. This means using the same rule: combining your carbohydrates with complete proteins, healthy fats and lots of vegetables!

If you’re struggling with meal ideas, you can book yourself in for a 1 on 1 consult with me, and I can write a tailored meal plan specifically for you and your needs. Alternatively, check out this website.

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  1. […] Combination: a bowl of plain rice eaten alone will have a high GI, whilst rice eaten in combination with healthy fats and proteins will decrease the GI of that meal. Check out my other blog post on PCOS friendly snacks. […]

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