Fasting With PCOS? Here’s Your Guide To Balanced Suhoor And Iftar Meals – News18
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With sufficient measures, persons with polycystic ovarian syndrome can fast safely during Ramadan.
A nutritionist suggests this for people with PCOS who are fasting.
Polycystic ovary syndrome (PCOS) is a common condition that affects female hormones. To manage and treat PCOS, it is crucial to keep an eye on your food and level of exercise.
Making mindful food choices during Sehri (Suhoor) and Iftar is essential for maintaining energy and hormonal balance while fasting, especially during Ramadan. For those with PCOS, having the right ingredients on hand can help regulate blood sugar levels, reduce inflammation, and sustain energy throughout the day. Incorporating fibre-rich fruits and protein-packed foods into your meals can significantly enhance your health and simplify meal prep.
Recently, nutritionist Shahzeen Baig shared a curated grocery list on Instagram to help you plan well-balanced Suhoor and Iftar meals with ease.
The following are essential groceries for a PCOS-friendly Ramadan fast:
- Coconut Water: A natural electrolyte source that keeps energy levels up and prevents dehydration is coconut water.
- Chia Seeds: Chia seeds, which are rich in fibre and omega-3 fatty acids, help with hormone regulation and digestion.
- Leafy Greens: Leafy greens like spinach and kale, which are high in nutrients and have anti-inflammatory properties, are ideal for smoothies and salads.
- Olive Oil: Olive oil is perfect for mild cooking or as a salad dressing because it has anti-inflammatory qualities.
- Berries: Antioxidant-rich low-glycaemic foods that support stable blood sugar levels include blueberries, raspberries, and strawberries.
- Lean Proteins: Blood sugar regulation and muscle maintenance depend on protein. This covers sources such as lentils, salmon, tofu, and chicken.
- Quinoa or Brown Rice: Compared to white rice, these are healthier options that provide a longer-lasting energy boost.
- Flaxseeds: The lignans found in flaxseeds aid with digestion and oestrogen balance. Mix them into muesli, baked dishes or smoothies.
- Greek Yoghurt (Unsweetened): Greek yoghurt offers protein to aid in muscle repair and promotes intestinal health.
Keeping the above items on hand will help you manage your PCOS symptoms and keep a healthy, balanced diet during Ramadan.
Muslims all throughout the world mark Ramadan as a time for community, prayer, fasting, and introspection. This year, Ramadan commenced on March 1 and will conclude on March 31.
