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PCOS (Polycystic Ovary Syndrome) & WFPB
PCOS (Polycystic Ovary Syndrome) & WFPB
16 Jul 2021
Disclaimer
What is PCOS? A good overview is at CDC article on PCOS & Diabetes. Excerpts:

PCOS is one of the most common causes of female infertility, affecting 6% to 12% (as many as 5 million) of US women of reproductive age.

Women with PCOS are often insulin resistant; their bodies can make insulin but can't use it effectively, increasing their risk for type 2 diabetes. They also have higher levels of androgens (male hormones that females also have), which can stop eggs from being released (ovulation) and cause irregular periods, acne, thinning scalp hair, and excess hair growth on the face and body.

Women with PCOS can develop serious health problems, especially if they are overweight: Diabetes, Gestational Diabetes, Heart Disease, High Blood Pressure, High LDL ("bad") Cholesterol and Low HDL ("good") Cholesterol, Sleep Apnea, Stroke.

PCOS is also linked to depression and anxiety, though the connection is not fully understood.

Weight & PCOS? Does being overweight cause PCOS? Does PCOS make you overweight? The relationship is complicated and not well understood. Being overweight is associated with PCOS, but many women of normal weight have PCOS, and many overweight women don't.

Can Whole Food Plant-Based guidelines help? Let's see what Dr McDougall, Dr Barnard and Dr Greger have to say. But before we jump into their writings, it would help to get a quick overview by watching Mic The Vegan's informative video below.

(13 mins, 2019) Up to 20% of Women Have PCOS. Can Diet Cure it? — Mic The Vegan

A nice video that explains why PCOS may be a confusing label for the condition. He then summarizes dietary interventions (Whole Food Plant-Based).

Dr McDougall: PCOS

Dr McDougall emphasizes weight loss as the primary guideline for tackling PCOS. For weight loss, he recommends a low fat Whole Food Plant-Based diet.

(2013) Hormone Dependent Diseases (Male & Female) says:

"Researchers have discovered a simple alternative to fertility drugs and surgery for treating polycystic ovary disease in overweight women. Just losing weight can correct the abnormalities in the functioning of the sex hormones that are responsible for the lack of ovulation, infertility, excessive hair growth, and acne that often accompany polycystic ovaries. (Need I add that the most effective way to lose weight, and at the same time to dramatically improve the hormone balance in the body, is to adopt a low-fat, starch-based diet?)"

On Page 7 of McDougall Newsletter, Vol 7, Issue 3 (March 2008) — (also available in HTML format), Dr McDougall reiterates:

Infertility affects one in six couples in Western countries. Obesity associated with Polycystic Ovary Syndrome (PCOS) is the primary cause of infertility in women living in developed countries and both are caused by the Western diet. Weight loss will correct PCOS. The most effective way to permanently lose weight is to change the composition of the diet to low-fat, plant foods and add a regular exercise program.

Dr Neal Barnard: PCOS

PCRM Nutrition Guide for Clinicians: PCOS is an excellent read. Excerpts from the article:

"PCOS appears to be related to diet and lifestyle factors, particularly as they influence body weight, insulin resistance, inflammation, oxidative stress, and, in turn, androgen activity."

[Weight loss & insulin resistance] "Between 30-75% of women with PCOS are obese, and women with PCOS often have excess body fat, particularly central adiposity, even in the absence of obesity." [see article for details]

"Dietary goals should target excess weight and insulin resistance." [see article for details]

[Anti-inflammatory diet rich in antioxidants] "Diets high in fruits, vegetables, whole grains, and legumes also reduce oxidative stress and inflammation." [see article for details]

[Chromium] "A dietary supplement with at least the minimum intake of the trace mineral chromium (i.e., the Recommended Daily Allowance of 25 µg may be helpful, for several reasons." [see article for details]

Summary of goals: Dr Barnard's approach centers around weight loss and addressing insulin resistance. Additionally, he proposes an anti-inflammatory diet rich in antioxidants. Finally, we should pay attention to a specific micronutrient: chromium.

Is a low fat Whole Food Plant-Based diet optimized for the goals outlined above? Yes!

Videos by Dr Barnard:

(10 mins, 2020) Infertility PCOS — Dr Neal Barnard
(31 mins, 2020) How Diet Affects PCOS

Dr Barnard discusses PCOS from offset 3:45 to offset 11:05. The rest of the video is an interview with Alison Tierney who successfully tackled PCOS with WFPB.

Dr Greger on PCOS

(1) What does the research say about dietary interventions on women with PCOS? (2015) by Joseph Gonzales, RD is an article at Dr Greger's website (NutritionFacts). It has a good technical summary of diet & PCOS.

Summary of goals: Towards the end, the article offers these guidelines:

  • "Boost fiber intake to help modulate hormones and lower circulating testosterone"
  • "Promote weight loss in overweight women"
  • "Improve glycemic control and avoid developing diabetes"
  • "Help manage symptoms like acne and hirsutism"
  • "Focus on foods that help reduce inflammation"

Is a low fat Whole Food Plant-Based diet well suited for the goals outlined above? Yes!

(2) (2020) How to Treat Polycystic Ovary Syndrome (PCOS) with Diet is also a good read. This article summarizes the detailed videos below.

Summary of goals:

(2017) Best Foods for Polycystic Ovary Syndrome (PCOS)

(8 mins) Transcript. Dr Greger's summary: "Which foods and cooking methods should we choose and avoid, given the role advanced glycation end products (glycotoxins) may play in polycystic ovary syndrome (PCOS)?"

(2017) Benefits of Marjoram for Polycystic Ovary Syndrome (PCOS)

(6 mins) Transcript. Dr Greger's summmary: "Even a small amount of fresh herbs can double or even quadruple the antioxidant power of a meal. The abilities of oregano to decrease chromosomal damage from radiation and marjoram to affect hormone levels in women with PCOS are put to the test."

(2015) Enhancing Athletic Performance with Peppermint

(5 mins) Transcript. At the end of the video, Dr Greger says:

"Because of the anti-androgenic effects, researchers decided to try it out on hairy women, and in a matter of just five days were able to drop their free testosterone levels by about 30% with two cups of tea a day. There's actually a syndrome called PCOS, or polycystic ovarian syndrome, which can result in abnormally high testosterone levels in women, which can be successfully brought down with mint tea."

Mastering Diabetes: Kylie Buckner, RN

Mastering Diabetes is an excellent program led by Robby Barbaro and Cyrus Khambatta, Ph D, for tackling diabetes with a low fat Whole Food Plant-Based diet. Kylie Buckner is part of the Mastering Diabetes team. Her writings emphasize improvement in insulin resistance as the main objective through which we may experience relief from PCOS.

(2020) The PCOS Diet Ultimate Guide — Best and Worst Foods by Kylie Buckner summarizes her approach.

(66 mins, 2020) PCOS and Insulin Resistance

(Audio quality is not great)

(69 mins, 2021) Plant Based Dieting for Endometriosis, PCOS, Diabetes & Menopause | Interview with Kylie Buckner, RN
Review Papers on Diet & PCOS

(1) Nutritional management in women with polycystic ovary syndrome: A review study by Zeinab Faghfoori, Saivash Fazelian, Mahdi Shadnoush and Reza Goodarzi, Diabetes & Metabolic Syndroms: Clinical Research & Reviews, Volume 11, Supplement 1, November 2017, pages S429-S432. An excerpt from abstract:

"The approach of the diet therapy in these patients must be to reach specific goals such as improving insulin resistance, metabolic and reproductive functions that will be possible through the design of low-calorie diet to achieve weight loss or maintaining a healthy weight, limit the intake of simple sugars and refined carbohydrates and intake foods with a low glycemic index, reduction of saturated and trans fatty acids and attention to possible deficiencies such as vitamin D, chromium and omega-3."

' A Whole Food Plant-Based diet (optimized for tackling diabetes) is definitely in harmony with all the goals outlined above!

(2) The optimal diet for women with polycystic ovary syndrome? by Kate Marsh and Jennie Brand-Miller, Br J Nutr, 2005 Aug; 94(2); 154-65. They say:

On the balance of evidence to date, a diet low in saturated fat and high in fibre from predominantly low-glycaemic-index-carbohydrate foods is recommended.

A Whole Food Plant-Based diet (optimized for tackling diabetes) is definitely in harmony with the goals outlined above!

Dr Nitu Bajekal

Dr Nitu Bajekal is a WFPB Ob-Gyn in UK. She has an excellent summary: PCOS Nutrition Advice which combines all of the guidelines chalked out above. She mentions three supplements: Chromium, Inositol and Omega-3 Fatty Acids.

Book: Living PCOS Free (360 pages, 2022) by Dr Nitu Bajekal and Rohini Bajekal (Dr Nitu Bajekal's daughter, a nutritionist in UK).

In Sep 2021, Rohini Bajekal shared her personal struggles with PCOS in Instagram messages: My PCOS Story — From Self-Loathing to Self-Acceptance.

Articles:

(73 mins, 2020) Episode #89: Period Pain, PCOS and Health Care Bias With Dr Nitu Bajekal

Dr Nitu Bajekal is a gynaecologist in UK with 35+ years of experience. See her personal story. In 1990, she was awarded the Gold Medal for Obstetrics & Gynaecology at All India Institute of Medical Sciences (AIIMS).

Dr Peter Rogers
(15 mins, 2023) Is PCOS reversible?
Success Stories

See PCOS: Success Stories with WFPB

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