Diet in the Indian Household and Its Impact on PCOS

TLDR: Managing PCOS doesn’t mean giving up your cultural foods but  adapting them to support your health. Small changes like using whole grains, healthier oils, more vegetables, and less sugar can make a big difference. True healing also involves caring for your body and mind with compassion. By nourishing yourself intentionally, you can enjoy Indian flavors while feeling more balanced, energized, and at peace.

Starting my journey with PCOS was not easy. The first and hardest step was accepting that it was actually happening to me. There was so much fear, fear of trusting my body again, fear of whether it would ever get better, and constant thoughts of where I might have gone wrong. When I began looking for answers, I realized my journey had to start with acceptance. I allowed myself to feel and process my emotions, to understand my body and its needs, and to let go of what no longer served me.

This image provides the anchor to women to stay strong and have a safe place to go with SHE FOR HER.

Along the way, I wanted to create a safe space for other women who were going through the same thing. That is how She For Her began, a place where I have done my research for PCOS, the emotional discomfort and social dismissal that often come with PCOS. One area close to my heart has been food, understanding how the traditional dishes we grew up loving can start to affect our bodies differently, and how we can reconnect with them in a way that supports our healing.

 It deeply impacts our health, hormones, and emotional well-being. In Indian households food is more than just fuel. It is a language of love, especially when made by our mothers. The soft rotis, warm dal, sweet chai, and spicy treats are all tied to memories that feel like home. 

But what happens when your body starts to speak a different language? What if you are no longer comforting your hormones?

My body began to show several symptoms, such as feeling heavy after every meal, low insulin levels, dizziness, bloating, years of poor sleep, swelling in my feet, extreme mood swings, and major changes in my menstrual cycle. I also started to notice facial hair, which was especially difficult to deal with. Visiting doctors often left me without clear answers, and I felt dismissed more than supported. As I entered my late twenties, I began to question everything about my health and eventually realized that one of the major factors affecting my PCOS was my diet, particularly the traditional Indian foods I had grown up eating are now reacting differently to my body.

Understanding the Deeper Link Between Food and PCOS

Fill your cup

PCOS, or Polycystic Ovary Syndrome, is a hormonal condition that affects millions of women. It shows up differently in every body. For some, it may look like irregular periods. For others, it means weight gain, facial hair, acne, mood swings, or difficulty in conceiving. One of the main causes is insulin resistance, which is when your body stops responding properly to insulin that controls your blood sugar.

Many women discover they have PCOS very late. The signs were there, but they were often dismissed as normal. All this while, we continue to eat the same foods we always have. We enjoy chai with sugar, fried rice from our favorite childhood spots, creamy milk-based sweets during festivals, and dishes passed down from generations.

Let us be honest. It is difficult to even think about questioning these foods. It can feel like you are questioning love itself. But here is the truth. 

Questioning your food is not questioning your culture. It is discovering what works for you now with PCOS.

You are not rejecting your mother’s cooking. You are simply learning how to update it with your current health in mind. You can still enjoy Indian food. You can still hold on to tradition. But you also deserve to feel good in your body  physically, mentally, and emotionally 

Living with PCOS is not just about irregular cycles or weight fluctuations. It often brings emotional challenges that are not always talked about. Many women silently struggle with low self-esteem, anxiety, mood swings, and even feelings of guilt or shame around their changing body. The unpredictable nature of PCOS can leave you feeling frustrated, confused, and at times, emotionally drained. You may start questioning your habits, your routines, and even your identity.

This image provide information on symptoms of PCOS that women struggle with.

Living with PCOS is not just about irregular cycles or weight fluctuations. It often brings emotional challenges that are not always talked about. Many women silently struggle with low self-esteem, anxiety, mood swings, and even feelings of guilt or shame around their changing body. The unpredictable nature of PCOS can leave you feeling frustrated, confused, and at times, emotionally drained. You may start questioning your habits, your routines, and even your identity.

This is why healing goes beyond just changing what is on your plate. It also means creating a kinder relationship with your body, understanding your unique needs, and giving yourself permission to evolve and that’s what we do in SHE FOR HER  programs for women.  Being practical means recognizing what foods support your energy, your hormones, and your mental clarity without creating fear or restriction around food.

The truth is, Indian food is incredibly adaptable! You do not have to give up your paratha, your curry, or your chai. Believe me when I say this! I LOVE MY INDIAN FOOD. I needed alternatives that are healthy and still Indian cuisine related. You can simply make small, thoughtful changes that align with your current lifestyle and your long-term well-being. For example, adding fiber-rich vegetables to your meals, choosing healthier oils, reducing sugar where possible, and being mindful of how certain foods make you feel. This is not about perfection. It is about progress.

From Survival to Thriving

When you have PCOS, your body is often in a state of  stress. It is constantly trying to balance itself and cope with hormonal changes. This is one reason why we crave comfort food. We are searching for emotional and physical safety. 

However, when you begin to eat for your body type, your PCOS type, and even your blood type, everything starts to shift. Your body slowly begins to move out of survival mode. You begin to feel lighter, calmer, and more in control. Your periods start to  become regular. Your energy levels improve. Your mind feels clearer and your cravings begin to fade.You begin to live in a body that feels like home again.

This image is shifting the mindset for women with PCOS from She For Her.

Small Changes that Make a Big Impact

The idea is not to remove everything from your diet. It is to make simple changes to what you already eat. These small steps can lead to a healthier and smoother relationship with food.

Powerful yet simple changes:

• Replace white rice with brown rice, quinoa, or millets. These grains have a lower glycemic index, which means they do not cause sharp spikes in blood sugar and can help reduce insulin resistance.

• Replace sunflower oil with avocado oil, olive oil, or cold-pressed mustard oil to reduce inflammation and support healthy fats intake.

• Switch from white bread to sourdough bread or whole grain bread for better blood sugar control and fiber.

• Reduce high-fat dairy and try almond milk, coconut milk, or lactose-free options if you are sensitive to dairy.

PCOS swaps that helps you to take small step for big results.

• Begin your day with a high-protein, low-sugar breakfast such as boiled eggs, moong chilla, Greek yogurt with seeds, or poha with vegetables and lemon.

• Include anti-inflammatory spices like turmeric, cinnamon, ginger, and fenugreek in your daily cooking.

• Limit processed foods, instant noodles, and ready-made sauces that often contain preservatives, sugars, and bad fats.

• Drink herbal teas like spearmint, cinnamon, or ginger tea instead of multiple cups of sweetened chai.

• Stay hydrated with water, infused water, or buttermilk without added sugar or excess salt.

• Add more vegetables to your meals. Instead of treating them as a side dish.
  
  These simple swaps have made a real difference in my journey, helping me gain better control over my busy career and everyday life. I have realized that even the small changes I once overlooked had a huge impact. When I did not make them, my thoughts felt foggy, my energy was low, and I often felt out of balance. Since adjusting my routine and focusing on a healthier diet, I feel more energized, clear-minded, and emotionally grounded. I now have a stronger sense of control over my mind and body, instead of feeling like everything else is controlling me.

  These mentioned food swaps can help you too. For more guidance, visit my social media or click on the subscription link for monthly access to yoga, reiki, meditation, personalized nutrient suggestions, and a safe space where you can speak comfortably about your journey.
  
  
  
  

Conclusion: Living with PCOS is a journey that asks for both awareness and compassion. By making small, thoughtful changes to your traditional diet, you can support your hormones, improve your energy, and feel more connected to your body. You don’t have to give up your culture or favorite foods, you just need to approach them with intention. With the right balance, healing becomes not just possible but sustainable.