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12 Best Whole Grains For Women Living With PCOS

pcos grains

Are you one of those women who suffer from PCOS? If so, you should take a look at this article and learn about the best grains for women living with PCOS. You will be pleased to know that most conventional doctors often recommend eating whole grains because these foods can help reduce the symptoms of PCOS, such as weight gain and acne problems. In fact, part of the new treatment protocol suggests resistance training and dieting as the first mode of treatment.

The benefits of eating grains have been around for thousands of years. It’s a good source of complex carbohydrates, which are great for blood sugar control. They help stabilize your blood sugar and are also good sources of fiber. Grains also contain essential vitamins and minerals critical to the proper functioning of your body.

The most effective way to treat PCOS and its symptoms is to understand what causes PCOS and how to come at it from a different angle with certain foods and supplements in your diet.

Flax Seeds

 It helps the body’s androgen (male hormone) levels decline. Because flaxseeds are a rich source of lignin, which increases the body’s production of SHBG (sex hormone-binding globulin), hormone action is reduced and balance is maintained. Flaxseeds are a great source of dietary fiber, which helps to lower cholesterol and blood sugar levels, which makes them excellent for PCOS.

flax seeds for pcos
Flax seeds

 Reduced inflammation and reduced risk of various metabolic diseases are benefits of its high omega 3 concentration.

 In a glass of water, stir one or two tablespoons of freshly ground flaxseeds. Drink it consistently for a few months or until you are happy with the results, then add it to your regular diet.

Fenugreek Seeds

Fenugreek seeds promote glucose control and insulin resistance. They also slow down digestion and are perfect for weight loss or maintaining a healthy weight. Some of the compounds found in fenugreek include saponins and flavonoids that

fenugreek for pcos
Fenugreek seeds
  • Increase insulin sensitivity,
  • Improves insulin-mediated glucose metabolism
  • Balance hormones,
  • And reduces cholesterol

It also reduces menstrual irregularities. For optimal results, soak 2 tablespoons of these seeds overnight and consume them on an empty stomach in the morning. Fenugreek seeds and leaves can also be consumed regularly.

Chia Seeds

 Chia seeds are rich in omega-3 fatty acids and more than 20% protein. They are also rich in calcium, magnesium, and zinc.

Chia seeds improve ovarian egg quality, raising fertility. They also help with hormonal imbalance and help in reducing inflammation., metabolic syndrome, irregular periods, and acne. They also help with mood swings. and menstrual cramps. Add one spoonful of chia seeds to your custard

Black Sesame Seeds

Black sesame seeds are a wonderful, super grain. They are an extremely rich source of plant proteins, and some of the nutrients found in black sesame seeds help in building strong bones and strengthening the immune system.

black seed for pcos

Black sesame seeds have been shown to

  • Lower testosterone levels,
  • Improve insulin sensitivity,
  • And control menstruation.

Calcium, magnesium, and vitamins B1 and B6 that are found in black sesame seeds support hormonal homeostasis.

Sesame seeds’ high zinc concentration makes them hormone regulators and enhancers that aid in ovulation in women and alleviate menstrual discomfort.

To give stews and soups, a rich, creamy texture, grind and add sesame seeds. You may also add toasted seeds to salads, soups, and vegetables.

Sunflowers Seeds 

They contain significant amounts of vitamin E, which increases the production of progesterone, and are also high in magnesium and selenium. Due to their high concentration of plant sterols, which decrease cholesterol, sunflower seeds have cardioprotective properties. They are rich in selenium, fiber, and protein, contain omega 3 fatty acids, and have anti-inflammatory properties.

sunflower seeds for pcos
Sunflower seeds

 Add sunflower seeds to tuna or chicken salad, top hot and cold cereals with them, or cover meats or fish in finely ground sunflower seeds rather than flour.

Pumpkin Seeds

 Pumpkin seeds, often known as pepitas, contain various nutrients that can prevent PCOS. They include beta-sitosterol, which can help control cholesterol and lessen hair loss.

The essential fatty acids (EFAs) that our bodies require are also present in pumpkin seeds. These EFAs support hormone function regulation, enhance skin and nails, lower insulin levels, stabilize blood sugar levels, and support period regulation.

Vitamins A, E, K, and B, protein, fiber, iron, copper, phosphorus, manganese, and antioxidants are all abundant in pumpkin seeds. Eat 2 to 4 tablespoons of dry-roasted pumpkin seeds using no additional salt.

Poppy Seeds (khus khus)

Do you know that poppy seeds are often referred to as khus khus. They are a good source of thiamin, folate, as well as other vital minerals like calcium, iron, magnesium, manganese, and phosphorus. Poppy seeds contain a multitude of minerals.

khus khus for pcos

Poppy seeds can enhance the flavor of your dish, make your skin glow, and aid with stomach aches whether they are used whole or ground into a paste. Khus Khus boosts female fertility by removing mucus from the fallopian tubes and is also known to boost libido.

Poppies help in reducing PCOS symptoms. They contain

  • Zinc,
  • Vitamin B6,
  • Calcium,
  • Magnesium

and other nutrients that are crucial for avoiding and treating PCOS symptoms. One tablespoon of poppy seeds should be boiled for around 40 minutes in warm water with one lime juice added. Every two hours, strain it through a towel and consume it once it has cooled.

Hemp Seeds

You already consume a variety of seeds and want something a little different or out of your comfort zone. Try eating hemp seeds. These crispy, nutty seeds are also high in fiber and protein. They also include omega-3 fatty acids. According to studies, the protein content in hempseeds is as high as that of beef or chicken

The body’s energy reserves can be replenished by the omega 3 fatty acids, branched-chain amino acids, vitamin D, vitamin E, magnesium, zinc, calcium, and iron content present in hemp seeds.

Natural anemia treatment using hemp seeds can increase the formation of new red blood cells. Mineral and vitamin deficiencies in both children and adults that result from an inadequate diet can be resolved by including hemp seeds in your diet.

Hemp seeds are also regarded as a complete protein and offer 5 grams of protein in 2 tablespoons. They also contain no trans fats.

They are a welcome addition to vegan and vegetarian diets because of this. There are countless ways to enjoy them: eat them on their own, blend them into smoothies, oatmeal, yogurt, or salads, or add them to salads.

Pomegranate Seeds

According to a study, consumption of pomegranate extract improves changes in female sex hormones by reducing the concentration of estrogen, and free testosterone hormones in patients with PCOS. So, consumption of the extract is recommended for the reduction of polycystic ovary syndrome complications.

They are nicknamed little crimson “jewels. These arils provide 40% of your daily vitamin C needs as well as a lot of fiber. Additionally, they include polyphenols, which are heart-healthy antioxidants and include flavonoids, tannins, and anthocyanins. 

pomegranate seeds for pcos
Pomegranate seeds

Also in another study, Pomegranate juice can improve insulin resistance, insulin, testosterone level, BMI, weight, and waist circumference in PCOS. It is also known as a rich source of phytochemicals with high antioxidant activity and enriched with probiotics that may improve PCOS symptoms.

A sweet and juicy low-calorie snack is pomegranate seeds. Try adding them to salads, yogurt, or making jelly with them.


Quinoa contains a surprisingly high amount of protein (15%, or 8 grams per cup), as well as amino acids and vitamin E. This seed is heaped with antioxidants and it also contains iron, phosphorous, magnesium, calcium, zinc, and manganese.

quinoa for pcos

 In grain meals, you can use this nutty-flavored seed in place of rice or pasta. Quinoa may replace oatmeal for breakfast and is a great gluten-free breading option.


A good source of protein, fiber, essential vitamins, and minerals is millet. In addition to helping people reach and maintain a healthy weight, millet may also

  • Safeguard cardiovascular health,
  • Helps with improving insulin sensitivity
millet for pcos

, and reduce gastrointestinal inflammation. It also aids in the reduction of high blood pressure and relieves menstrual cramps. This grain scores 52 on the glycemic index. This is lower than maize, rice, and wheat. It is a good replacement for processed flour.

White Fonio

One of the wild Digitaria species that is easy to cultivate, can grow in almost dry weather and is a rich source of dietary fiber in the West African savannas. It is commonly known as “hungry rice” by Europeans. Of all millet species, fonio has the tiniest seeds. It has the ability to enhance food security, help rural development, and promote sustainable land use.

Fonio is one of the grains that grows the fastest in the globe, maturing in as little as six to eight weeks while being nutritious, gluten-free, and high in dietary fiber.

white fonio for pcos
White fonio

Beer, couscous, bread, and porridge can all be made from fonio grains. Fonio has high fiber content, it also contains iron and folic acid. This super grain helps with improving insulin sensitivity. It has also been known to fill you up easily, which is one of the reasons it is widely recommended and used in weight loss.

 An amino acid called methionine can be found in fonio. This amino acid is known to play a role in the body’s formation of cartilage. It helps in stopping unwanted hair loss, and also stops hair breakage. Fonio ranks around 50 on the glycemic index. This makes it a perfect food for controlling weight loss and also diabetes.


When it comes to healthy diets, it pays to be bold. Eating whole, natural grains is the best way for women living with PCOS to manage and support their health. New treatment protocol also suggests that lifestyle change i.e diet change, exercise, supplementation, and daily walks are paramount in managing PCOS symptoms.

We have included some tips for eating whole grains above. Whole Grains are the perfect vehicle for gut-healing nutrients to make their way into your bloodstream, helping to improve your metabolism and lose weight.

Thank you for reading and if you have any questions, please ask in the comment section.

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