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PCOS + IBS Tips & Recipe!

NYC Eating Disorder Nutritionist

Happy (belated) PCOS (Polycystic Ovarian Syndrome) Awareness Month!

I everyone, my name is D (@dpforde) and I am back, interning with LK Nutrition.

Do you have PCOS? Do you have IBS (irritable bowel syndrome)? Both? If you have both, you are not alone! Almost 42% of those with PCOS have IBS or IBS symptoms. IBS is like PCOS in that they are both syndromes so there isn’t a single cause, but a variety of symptoms that come from many causes.

Not enough ‘good’ bacteria or an excess of ‘bad’ bacteria in the gut creates IBS symptoms, but also systemic inflammation and in some cases insulin resistance. Systemic inflammation and insulin resistance increase one’s androgen levels. This increase in hormones is one of the symptoms of PCOS. Increased androgens can impact your menstrual cycle, creating ovulation challenges and sometimes facial/body hair growth, acne, and hair thinning.

In managing PCOS and IBS there are so many diets out there that promise to control your symptoms. There is actually no need for diets or food elimination! Listen to your body and see what foods exacerbate your pain or symptoms.

Above is a delicious recipe that anyone can enjoy. It features all three macronutrients, protein, fat, and carbs!

You can have carbs! This recipe has pita and potatoes-what a delicious combo!

You can have fats! There is olive oil in every step of this recipe and avocado served on the side.

You can have dairy! This recipe is eaten with Tzatziki, which is a Greek Yogurt based dip.

You can have fried foods! These fries aren’t deep-fried, but you can do that (I didn’t have a pot deep enough for stovetop frying). These fries are essentially oven fried and the cornstarch helps give them a crunch exterior.

You can have veggies! Depending on where you are in your relationship to food you may feel more comfortable finding room for veggies. Certain veggies, in particular dark leafy green ones, provide antioxidants and polyphenols which are great anti-inflammatory properties.

I hope you give this recipe a try! Remember that all foods fit, and listen to your body!


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