Fiber, Water, and PCOS

Polycystic ovarian syndrome (PCOS) is an endocrine and metabolic disorder that affects 7-10% of women in the global population. That’s about 1 out of every 10 women in our lives. PCOS can be associated with increased risk of cardiovascular disease, diabetes, and endometrial cancer..

Fiber is an excellent tool to help us smooth out our blood sugar responses throughout the day. This can be especially important in polycystic ovarian syndrome (PCOS) where the blood sugar response system is a little different than in people without PCOS. Fiber helps manage blood sugar spikes which, in turn, helps insulin response. It also has another important job: it feeds and promotes healthy gut bacteria. It has been suggested that gut bacteria in people with PCOS also may be different than in people without PCOS. Good sources of fiber include whole grains, nuts, vegetables, fruits, and legumes. Yes you can find fiber supplements in a pinch, but food sources abound in all sorts of delightful colors in your grocery store and are part of a healthy diet at every price point.

Water is a good friend to fiber. It’s really important to increase our water intake when we increase our fiber. Both insoluble and soluble fiber should be paired with adequate water intake to help them do their job and avoid distress. According to the Mayo Clinic, about 8 glasses of water per day is a good goal. Some people need a little less and some people need a little more. Plain water is fine, but I like to add carbonation and fruit to mine sometimes. Some of my favorite water combos are: sparkling or still water + ice, frozen peaches, frozen raspberries, frozen blueberries. Sparkling or still water + ice, frozen mango, frozen raspberries, pomegranate seeds. Sparkling or still water + ice, sliced cucumber, frozen strawberries. The fruit does absorb some of the carbonation with sparking water and will be a fizzy at the end, which is fun.

A whole foods nutritionist is a great person to consult with for dietary advice with PCOS. Online diet advice for this condition can be extremely difficult to navigate and, in some cases, both a physical and emotional disservice. Even a few visits with a certified nutritionist can be a great investment in your health.

References

1. Cutler, Dylan A et al. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovary syndrome: A cohort study. Food science & nutrition vol. 7,4 1426-1437. 27 Feb. 2019.

2. Rizk MG, Thackray VG. Intersection of polycystic ovary syndrome and the gut microbiome. Journal of the Endocrine Society. 2021 Feb;5(2).

3. Lin AW, Lujan ME. Comparison of dietary intake and physical activity between women with and without polycystic ovary syndrome: a review. Adv Nutr. 2014;5(5):486-496.