Best Diet Chart for PCOD/PCOS: Healthy Indian Diet Plan & Nutrition Tips

October 5, 2025
PCOD/PCOS, Weight Loss

A Vegetarian Diet Plan to Treat PCOD/PCOS

Many women these days are struggling with hormonal problems like PCOD or PCOS. This is a condition in which small cysts form in the ovaries, leading to irregular menstruation, weight gain, facial hair growth, and difficulty conceiving. In this article, we will explore a vegetarian diet plan (Indian Food Only) to treat PCOD/PCOS, which will both lead to weight loss and hormonal balance. PCOD or PCOS can be resolved through a vegetarian diet plan. This diet involves consuming a maximum of natural foods, such as vegetables, fruits, pulses, and grains. In addition, disciplined exercise and regular meditation are also essential. This helps reduce body weight and maintain hormonal balance.
Best Diet Chart for PCOD/PCOS

What is PCOD/PCOS & Why Does it Occur?

PCOD (Polycystic Ovarian Disease) and PCOS (Polycystic Ovary Syndrome) are both conditions of hormonal imbalance. It increases the level of androgens (male hormones) in the body, leading to the formation of cysts in the ovaries and irregular periods. The main reasons behind this are poor eating habits, stress, lack of sleep, and lack of physical activity.

PCOD Diet Chart for Weight Loss

A balanced and nutritious diet chart is essential for managing PCOD. The PCOD diet chart below is completely vegetarian and based on Indian food.
  • First thing in the morning: Lukewarm water + 1 teaspoon fenugreek seed powder or overnight-soaked Triphala water. This detoxifies the body and activates metabolism.
  • Breakfast (8–9 am): Moong dal cheela + mint chutney or oats upma. Along with a fruit like papaya or an apple. This is rich in fiber and protein.
  • Mid-morning snack (11 am): 5–6 almonds or walnuts and a cup of green tea or tulsi tea. This provides antioxidants.
  • Lunch (1–2 pm): Bajra roti or brown rice, low-oil vegetables (like bottle gourd, spinach, tinda), lentil or moong dal, and salad (cucumber, carrot, tomato). This meal balances hormones.
  • Evening snack (4–5 pm): Roasted chickpeas, makhana, or herbal tea (ashwagandha or asparagus). This reduces stress.
  • Dinner (7–8 pm): Ragi roti or quinoa pulao, vegetables (cabbage, broccoli, capsicum), and a bowl of yogurt (if tolerated). This improves digestion.
  • Before bed: Turmeric milk or a teaspoon of flaxseed powder with water. This helps balance hormones.

What to Eat with PCOD: A diet rich in fiber, protein, and antioxidants

Foods should be consumed with PCOD (Polycystic Ovarian Disease) that maintain hormonal balance and reduce insulin resistance. The following options are beneficial for health:
  1. Whole grains: Millets like bajra, ragi, and jowar are rich in fiber and minerals, which help control blood sugar.
  2. Pulses: Moong and masoor dal contain protein and iron, which help improve metabolism.
  3. Vegetables: Green and low-carb vegetables like spinach, bottle gourd, tinda, and broccoli support hormonal balance.
  4. Fruits: Fruits like papaya, apple, and guava are rich in fiber and help manage weight.
  5. Dry fruits: Almonds and walnuts contain healthy fats and omega-3 fatty acids, which help reduce inflammation.
  6. Herbal teas like tulsi, ashwagandha, and shatavari tea reduce stress and support hormonal health.

What Fruits to Eat for PCOD?: Low Glycemic and High Fiber Options

Food sufferers should choose fruits with a low glycemic index and high fiber. These fruits help stabilize blood sugar and promote weight loss:
1. Papaya – A digestive aid and a low-GI fruit
2. Apples – Rich in fiber, helps control appetite
3. Guava – A good source of vitamin C and fiber
4. Pears – Low in calories and high in fiber
5. Jamuns – Helps control blood sugar
6. Strawberries – Rich in antioxidants (if available)

What Not to Eat for PCOD: What to Avoid?

Women with PCOD (Polycystic Ovarian Disease) should avoid certain foods, as they can cause hormonal imbalances and weight gain. It is beneficial to avoid the following:
  1. Refined flour and refined flour: These are low in fiber and rapidly increase blood sugar, which can lead to insulin resistance.
  2. Sugar and sweeteners: Excessive sugar contributes to hormonal imbalances and obesity.
  3. Packaged foods and junk food: These contain preservatives, trans fats, and excess salt, which are harmful to the body.
  4. Cold drinks and caffeine: These can disrupt hormonal balance and affect sleep quality.
  5. Deep-fried snacks: These contain unhealthy fats that contribute to inflammation and weight gain.
  6. Soy products: Soy can have hormonal effects in some women, so caution is necessary.
Avoiding these foods can help control PCOS symptoms and maintain weight.

Ayurvedic and Home Remedies for PCOD: Natural Ways to Balance Hormones and Detox

Ayurvedic herbs and home remedies can be extremely effective in managing PCOD (Polycystic Ovarian Disease). They help balance the body naturally:
  1. Triphala: Useful for detoxification, Triphala cleanses the digestive system and improves metabolism.
  2. Ashwagandha: This stress-reducing herb regulates cortisol levels, improving hormonal balance.
  3. Shatavari: Beneficial for women’s hormonal health; it nourishes the reproductive system and regulates periods.
  4. Flax Seeds: Rich in omega-3 fatty acids and fiber, flax seeds reduce hormonal imbalances and help manage weight.

Yoga and Pranayama: Natural Exercises for PCOD

Regular yoga practice helps reduce the symptoms of PCOD. These asanas are particularly beneficial:
Bhujangasana (Cobra Pose) – Strengthens abdominal muscles and improves blood circulation. Pranayama – Reduces stress and improves oxygen supply. Surya Namaskar – energizes the entire body and supports hormonal balance.

Frequently Asked Questions (FAQs)
Q1: What should a vegetarian diet plan (Indian food only) for PCOD/PCOS look like?

A: This diet plan should be based on fiber, protein, and low-glycemic index foods. It should include whole grains, pulses, green vegetables, seasonal fruits, and herbal teas. It is important to avoid refined flour, sugar, and packaged foods.

Q2: What should a PCOD diet chart for weight loss include?

A: A diet chart for weight loss can include lukewarm water in the morning, moong dal cheela or oats for breakfast, bajra roti, low-oil vegetables and lentils for lunch, roasted chana in the evening, and ragi roti or quinoa pulao for dinner.

Q3: What should be eaten during PCOD?

A: Foods rich in fiber and protein, such as mung dal, millet, ragi, spinach, bottle gourd, papaya, apples, almonds, and walnuts, should be eaten during PCOD. These help maintain hormonal balance.

Q4: Which fruits should be eaten during PCOD?

A: Fruits like papaya, apples, guava, pears, berries, and strawberries are beneficial for PCOD because they have a low glycemic index and are rich in fiber.

Q5: What should not be eaten during PCOD?

A: Avoid refined flour, sugar, junk food, cold drinks, excessive caffeine, deep-fried snacks, and soy products, as these can exacerbate hormonal imbalances.

Q6: Can an Indian vegetarian diet cure PCOD/PCOS?

A: Yes, PCOD/PCOS can be largely controlled by adopting a proper diet and lifestyle. Indian vegetarian diets contain nutrients that balance hormones and maintain weight.

Q7: What is Ayurvedic support for PCOD?

A: Ayurvedic herbs like Triphala, Ashwagandha, Shatavari, and flaxseed are beneficial for PCOD. They detoxify the body and help maintain hormonal balance.