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Does Fiber Help Relieve Symptoms of PCOS?

Sep 3, 2011 | By Marisol Kramer, R.D., L.D.N.
Does Fiber Help Relieve Symptoms of PCOS?
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Polycystic ovarian syndrome, known as PCOS, is a hormonal disorder that affects 5 to10 percent of young women, according to the American Dietetic Association. Some of the symptoms of PCOS may include weight gain, insulin resistance or type 2 diabetes and high cholesterol.

Insulin Resistance

Insulin acts as a key with the receptors on body cells such as muscle cells. When the key fits the cell receptor, glucose can then enter the cell to be used as energy. Insulin resistance occurs when the key no longer fits the lock or when there are less receptors on the body cell. The pancreas, which produces the hormone insulin, begins to overproduce insulin to compensate when the body detects higher levels of glucose circulating in the blood if insulin fails to act as a key for glucose to enter the cell. Having elevated insulin levels from overproduction can result in unexpected weight gain around the mid-section of the body. A study in the "British Journal of Nutrition" suggests that a high fiber diet can improve insulin levels and insulin sensitivity.

Fiber’s Role in the Relief of Symptoms Related to PCOS

A study in "Nutrition in Clinical Practice" suggests that a diet high in fiber can benefit women with PCOS. Fiber can help control blood glucose by decreasing the amount of glucose that is absorbed into the blood stream from a meal containing carbohydrates, which may have a beneficial effect on the body's ability to use insulin. Fiber may help decrease blood cholesterol levels by interfering with the absorption of dietary fat and cholesterol. Not all women with PCOS are obese, though weight control is recommended for those experiencing weight gain. Foods that contain more fiber per serving require more time to chew thus decreasing the chance of overeating by giving the brain more time to register the feeling of fullness. Fiber is found in dried beans, peas, oats, oat bran, flaxseed, whole wheat products, vegetables and fruits among other foods.

How Much Fiber?

A high-fiber diet for women has approximately 25 to 30 g of dietary fiber per day. Foods that are low in fiber, highly processed with simple sugars and calorie dense such as desserts, candies, sweetened beverages and refined products like white breads, rice and pasta can be replaced with more nutrient-rich high-fiber foods such as fruits, vegetables and whole grain products such as cereals, whole grain or multigrain breads, brown rice and whole grain pasta and legumes.

Reading Food Labels

Fiber listed as Dietary Fiber on food labels includes the types of fiber, soluble and insoluble, in foods and food products. Foods containing 3 g or more of fiber per serving are considered a good source of fiber when selecting products containing whole grains. A high-fiber source contains 5 or more g of fiber per serving.

Conclusion

Fiber can play a role in relieving the symptoms of weight gain, insulin resistance or type 2 diabetes and high cholesterol. PCOS is a risk factor for diabetes and heart disease. As with any condition the first step is to get a diagnosis and a treatment plan from your physician to manage the symptoms of PCOS and decrease the risk for developing diabetes and heart disease. Dietary fiber may cause gastrointestinal distress for anyone with irritable bowel syndrome. It may be beneficial to have dietary goals and recommendations for PCOS tailored to individual needs. Adjustments to eating patterns, food journals, information about hunger and satisfaction at meals times and specific questions targeting issues regarding PCOS may best be addressed with a dietitian.

References

Article reviewed by Sue Last updated on: Sep 3, 2011

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