The precise cause of polycystic ovary syndrome is uncertain. Women with PCOS have raised levels of the hormone insulin, which stimulates the ovaries to produce too much testosterone.

Around 5-105 of women have the syndrome. It develops in girls in their teens with the onset of periods.

Many women have no symptoms. Most, however, will have irregular periods or no periods at all. Often women with PCOS find it hard to get pregnant.

Acne and excessive body hair (hirsutism) may develop as a result of increased testosterone levels. Women with PCOS often gain, and find it hard to lose, weight.

Many suffer embarrassment because of their appearance, and can become socially isolated and depressed.

Being overweight increases the risk of developing symptoms so women are advised to determine their ideal weight and maintain it.

This is sometimes all that is needed to correct the hormonal imbalance, thus restoring ovulation and fertility, and helping improve acne and hirsutism. Currently, there is no scientific evidence to support one particular diet for PCOS. Evidence-based recommendations suggest that women with PCOS should focus on balance and moderation.

Recommended lifestyle changes include:

• Weight loss of 5-10% if overweight or obese in 3 months.
• Decreased caloric intake if weight loss is desired.
• Decreased intake of enriched carbohydrates.
• Increased fiber intake including fruits, vegetables, and sprouted beans.
• Decreased fat intake, particularly saturated fat.
• Smaller, more frequent meals (every 3-4 hours) to help control blood glucose levels.
• Balanced meals including carbohydrates, protein, and fat.
• At least 150 minutes of moderate or vigorous activity per week for diabetes prevention.

Unprocessed, preferably organic, whole foods such as:

• Fresh fruits and vegetables
• Nuts
• Seeds
• Beans
• Grains
• Legumes
• Dried fruit
• Seaweed
• Unprocessed organic or natural foods
• Freshly juiced fruit and vegetables
• Purified water
• Young coconut water

At least 75% of food consumed should not be heated over 116 degrees F.

• Introduce fiber gradually to your diet to minimize gastrointestinal upset.
• Choose vegetables such as broccoli, lettuce, celery, cabbage, cucumber, parsley, radishes, spinach, turnips, and watercress.
• Choose legumes such as fresh, lentils, sprouted beans
• Choose fruits such as strawberries, raspberries, grapefruit, apples, cherries, peaches, pears, and plums.
• Eat them as snacks, salads, sandwich fillings, in smoothies, raw soups.

• Complex carbohydrates take longer than enriched carbohydrates to digest and absorb.
• Choose whole grains instead of enriched grains (soaked brown rice).
• Talk to a Registered Dietitian about the appropriate number of carbohydrate servings you need per day.

• Use lemon juice, pepper, TTS nama shoyu, pink sea salt, herbs and spices instead of table salt to season foods.
• Minimize intake of processed foods.

• Look for unsaturated oils such as olive, almond oil, or flax seed oil.
• Use nuts rich in monounsaturated and polyunsaturated fats such as almonds, walnuts, pecans, flax seeds, sunflower and pumpkin seeds.

• Protein has a stabilizing effect on the sugar released from carbohydrates into the blood.
• Protein can be found in beans, nuts and seeds etc.

Concluding Thoughts

Don't get Frustrated - If you don't lose weight quickly or if you have tried to lose weight before and it didn't work, don't get frustrated. Learning how to choose and balance your carbohydrates and doing regular exercise will help!

Stay Positive! - It can be very difficult to achieve visible results. Doing what is right for your body IS doing something good, even if you don't see an immediate visible change in your weight.

Eat a Balanced Diet such as Raw Food Diet! - Your body needs carbohydrates, protein, and fat.

Eat Small Meals and Healthy Snacks - during the day instead of 3 large meals.

Choose Healthy Carbohydrate Foods - that are high in fiber and low in sugar.

Load up on Vegetables and Fruits! - They are high in fiber and packed with vitamins and minerals.

Balance your Carbohydrate Foods - with non-carbohydrate foods.

Limit your Portions - when you are eating high-carbohydrate foods (especially ones that are low in fiber). If you are still hungry at the end of the meal, try having extra vegetables or extra protein foods like sprouted beans.

Talk to your Doctor - about managing your PCOS. Most young women with PCOS need to take medication, even with good nutrition and exercise. If you have more questions about PCOS and nutrition, ask your doctor about talking to a nutritionist who has experience in working with PCOS.

By TTS Cofounder Omid Jaffari