By Dt. Poonam Sharma – Best Dietitian for PCOD in Greater Noida
Health First Diet Clinic | www.healthfirstdiet.in
Polycystic Ovarian Disease (PCOD) is becoming increasingly common among women, especially in urban India. Irregular periods, weight gain, acne, mood swings, and insulin resistance are some of the distressing symptoms women face. But here’s the good news: diet plays a powerful role in managing PCOD symptoms naturally.
At Health First Diet Clinic, Dt. Poonam Sharma, renowned as the Best PCOD Dietitian in Greater Noida, has successfully helped hundreds of women regain hormonal balance and restore their health—without medication overload.
Let’s take a deep dive into how your plate can be your power tool in the fight against PCOD.
🌸 Understanding PCOD and Its Causes
PCOD is a hormonal disorder where the ovaries produce multiple immature or partially mature eggs, leading to hormonal imbalances. These imbalances affect the menstrual cycle, ovulation, and metabolism.
Common Triggers Include:
- Poor eating habits
- Sedentary lifestyle
- Stress and lack of sleep
- Insulin resistance
- Genetics
🥗 The Power of Diet in PCOD Management
Food can either fuel PCOD symptoms or help reverse them. The right diet can:
✔️ Regulate insulin and blood sugar
✔️ Promote weight loss (even 5–10% makes a big difference)
✔️ Support hormonal balance
✔️ Improve fertility and reduce inflammation
🥦 Top Diet Principles to Manage PCOD
1. Low Glycemic Index (GI) Foods
Foods that slowly release sugar help reduce insulin spikes.
✅ Include: Oats, quinoa, barley, legumes, sweet potatoes, whole grains
❌ Avoid: White bread, rice, sugary cereals, baked goods
2. High Fiber Foods
Fiber improves digestion, controls weight, and stabilizes blood sugar.
✅ Include: Leafy greens, cucumbers, bell peppers, apples, flaxseeds
3. Healthy Fats
Omega-3s and unsaturated fats support hormone production and reduce inflammation.
✅ Include: Walnuts, chia seeds, avocado, olive oil
❌ Avoid: Fried foods, margarine, and trans fats
4. Anti-Inflammatory Foods
Chronic inflammation worsens PCOD. Fight back with antioxidant-rich foods.
✅ Include: Berries, turmeric, ginger, garlic, green tea
5. Adequate Protein
Protein keeps you full, stabilizes hormones, and aids muscle retention.
✅ Include: Eggs, paneer, tofu, legumes, lean meats, yogurt
🍽️ Sample PCOD-Friendly Meal Plan (Home-Based)
🕘 Morning (7:00–8:00 AM)
- Warm water with lemon + soaked fenugreek seeds
🍳 Breakfast (8:30–9:00 AM)
- Moong dal chilla + mint chutney OR
- Vegetable oats with flaxseeds
☕ Mid-Morning (11:00 AM)
- Handful of nuts + herbal tea
🍛 Lunch (1:00 PM)
- Multigrain chapati + methi aloo + salad + curd
- OR Quinoa khichdi + cucumber raita
🍵 Evening Snack (4:30–5:00 PM)
- Green tea + roasted makhana or sprouts chaat
🥗 Dinner (7:00–8:00 PM)
- Grilled tofu/paneer + sautéed veggies OR
- Vegetable soup + moong dal dosa
🚫 Foods to Avoid with PCOD
- Sugary snacks, pastries, and soft drinks
- Refined carbs like maida, white rice, noodles
- Processed foods and ready-to-eat meals
- Caffeine and alcohol in excess
- Deep-fried and oily foods
💡 Bonus Lifestyle Tips from Dt. Poonam Sharma
- Exercise daily – even a 30-minute walk or yoga session can boost insulin sensitivity.
- Prioritize sleep – 7–8 hours of rest is essential for hormone repair.
- Manage stress – Try meditation, journaling, or simple breathwork.
- Hydrate – Drink at least 2.5 to 3 litres of water per day.
🎯 When to Consult a PCOD Dietitian?
If you’re struggling with irregular cycles, weight gain, or fertility issues, it’s time to get expert guidance. A customized diet plan crafted by a professional can work wonders. At Health First Diet Clinic, Dt. Poonam Sharma specializes in holistic, result-oriented PCOD diet plans tailored to your body type, hormonal profile, and lifestyle.
📍Visit the Best PCOD Dietitian Near You
Health First Diet Clinic
📍 Shop No. 126, Mart, MAHAGUN MYWOODS, Sector 16, Gaur City 2, Greater Noida, Ghaziabad, Uttar Pradesh 201318
📞 Call Now: 099583 67134
🌐 www.healthfirstdiet.in
💬 Final Word from Dt. Poonam Sharma:
“PCOD is not a curse—it’s a wake-up call. Through personalized nutrition, movement, and mindful living, you can regain your balance and feel empowered again.”