How to get rid of PCOS belly? A Registered Dietitian’s Guide

PCOS (Polycystic Ovary Syndrome) is a health condition that affects a lot of women and can cause problems like weight gain, irregular periods, and acne. As a dietitian who has worked with PCOS for over 14 years—and someone who has personally managed it and reversed prediabetes—I want to share simple tips that can help you take control of your health.

What Is PCOS and How Does Insulin Resistance Play a Role? PCOS is often connected to something called insulin resistance. This happens when your body has trouble using insulin, a hormone that helps control blood sugar. If insulin doesn’t work properly, it can lead to higher blood sugar levels and other hormone issues that make PCOS symptoms worse.

The good news? Making changes to your diet and lifestyle can really help.

The Best Foods to Eat for PCOS

1. Foods High in Fiber: Eating more fiber helps keep blood sugar steady. Try adding these to your meals:

- Non-starchy veggies like broccoli and spinach

- Whole grains like oats and quinoa

- Legumes such as lentils and chickpeas

2. Lean Protein: Keeps you feeling full and helps balance your blood sugar. Good options include:

- Eggs

- Chicken or turkey without the skin

- Fish like salmon

- Plant-based proteins like tofu

3. Healthy Fats: Are important for hormones. Choose fats that reduce inflammation, like:

- Avocados

- Nuts and seeds

- Olive oil

- Fatty fish like tuna

4. Low-Glycemic Foods: These foods help avoid blood sugar spikes:

- Sweet potatoes

- Berries

- Green apples

- Whole grains

5. Anti-Inflammatory Foods: Reducing inflammation can ease PCOS symptoms. Try foods like:

- Turmeric

- Ginger

- Leafy greens

- Blueberries

Foods to Limit or Avoid

Some foods can make insulin resistance and inflammation worse, such as:

- Refined carbs like white bread and pastries

- Sugary drinks like soda

- Processed snacks like chips

- Trans fats found in fried foods

A Sample PCOS Meal Plan

Here’s what a typical day of PCOS-friendly eating might look like:

Breakfast:

- Whole-grain toast with avocado and a poached egg

- A handful of berries

Snack:

- A small handful of nuts with an apple

Lunch:

- Grilled chicken salad with spinach, cucumbers, and olive oil dressing

- Quinoa on the side

Snack:

- Greek yogurt with chia seeds

Dinner:

- Baked salmon with roasted sweet potatoes and steamed broccoli

Lifestyle Changes That Help with PCOS

1. Stay Active

Exercise helps improve how your body uses insulin. Try combining cardio, like walking or cycling, with strength training.

2. Manage Stress

High stress can mess with your hormones. Relax with activities like yoga or journaling.

3. Get Enough Sleep

Getting 7-9 hours of sleep each night can help your hormones stay balanced.

4. Try Helpful Supplements

Certain supplements can support PCOS management, such as:

- Inositol: Helps improve how your body uses insulin

- Omega-3s: Reduces inflammation

- Vitamin D: Supports hormone health

My Journey with PCOS

I know how overwhelming PCOS can feel because I’ve been there. By focusing on healthy eating, staying active, and managing stress, I was able to reverse my prediabetes and improve my PCOS symptoms. That’s why I’m so passionate about helping others do the same.

Start Taking Charge of Your Health

PCOS doesn’t have to control your life. Small, consistent changes can make a big difference. If you’re ready to take the next step, check out my Sweet Balance Program link to program page. It’s designed to help women with PCOS and prediabetes feel better and get healthier through personalized support.

For more tips, sign up for my blog and follow me on instagram at @balancedbloodsugarrd. Let’s work together to beat PCOS and thrive!