PCOD Diet: Foods to Eat and Avoid for PCOD in India
Expert-reviewed guide for Indian diets
Let me first clear up something that confuses a lot of my patients. PCOD and PCOS are not the same thing, even though gynaecologists in India often use the terms interchangeably. PCOD — Polycystic Ovarian Disease — is when the ovaries release immature eggs that accumulate as cysts. It is extremely common in India, affecting roughly 1 in 5 women of reproductive age. PCOS — Polycystic Ovarian Syndrome — is a more complex hormonal disorder involving significant androgen excess, insulin resistance, and metabolic disruption. Think of PCOD as the milder, more common cousin. The dietary principles overlap, but the good news about PCOD specifically is this: it is often reversible with diet and lifestyle changes. PCOS is managed, not cured. PCOD can genuinely go away.
What drives PCOD in most Indian women is a combination of insulin resistance and low-grade inflammation. When your cells stop responding well to insulin, your pancreas produces more of it. High insulin tells the ovaries to produce more androgens (male hormones). High androgens disrupt the normal ovulation cycle. The result: irregular periods, weight gain around the middle, acne, and hair thinning. Breaking this cycle through food is completely achievable — I have seen it happen with hundreds of patients.
The Indian diet, ironically, can both cause and cure PCOD. Our traditional diet of dals, sabzis, ragi, and dahi is one of the most hormone-friendly diets in the world. The modern Indian diet of maida rotis, packaged snacks, sugary chai, and refined cooking oils is one of the worst. The fix is not about becoming European — it is about going back to what our grandmothers actually ate.
One more thing before we get into specifics: if you are overweight and have PCOD, even a 5% reduction in body weight — that is 3-4 kg for most women — can restore regular periods within months. I have seen this happen consistently. You do not need to reach your "ideal" weight. You just need to start moving in the right direction.
Foods to Eat
Ragi (Finger Millet)
Ragi is possibly the most underrated food for PCOD management in India. Its glycaemic index is around 54 — significantly lower than wheat (70) or white rice (73). It is rich in calcium, iron, and magnesium, and the high fibre content slows glucose absorption dramatically. I recommend ragi roti 3-4 times a week as a chapati replacement, or ragi kanji (porridge) as a breakfast option. If you are from Karnataka or Tamil Nadu, ragi mudde with sambar is a near-perfect PCOD meal.
Dalia (Broken Wheat)
Dalia is what I call the "lazy breakfast" for PCOD. It takes 15 minutes, keeps you full for 4-5 hours, and its GI of around 41 is excellent for insulin management. The fibre in dalia feeds the gut bacteria that regulate estrogen metabolism. Make it savoury with vegetables and a tempering of jeera and mustard seeds, and you have got a meal that does real metabolic work. Avoid the sweet dalia with jaggery version every morning — it defeats the purpose.
Spearmint Tea
This one surprises patients every time I mention it. Two cups of spearmint tea per day has been shown in multiple studies to significantly reduce free testosterone levels in women with PCOD/PCOS. The effect is modest but measurable — think of it as medication-adjacent, not a cure. Spearmint (pudina) is available in every Indian market. Make a fresh tea with 5-6 leaves in hot water, steep for 5 minutes, drink without milk or sugar. Do this consistently for 30 days and check the difference in acne and hair fall. This is not folklore — there are proper clinical trials on this.
Flaxseeds (Alsi)
Flaxseeds contain lignans — plant compounds that gently modulate estrogen activity and reduce androgen levels. They also provide omega-3 fatty acids, which reduce the low-grade inflammation that worsens PCOD. One tablespoon of ground flaxseed per day (ground, not whole — whole seeds pass through undigested) is what I recommend. Add to roti dough, sprinkle on dahi, or blend into a smoothie. The ALA in flaxseed is the plant version of omega-3 — less potent than fish oil, but meaningful for vegetarians.
Pumpkin Seeds (Kaddu ke Beej)
A small handful of pumpkin seeds — about 30 grams — provides roughly 2-3 mg of zinc and a significant dose of magnesium. Both nutrients are critical for PCOD: zinc helps regulate testosterone conversion and supports normal ovulation, while magnesium improves insulin sensitivity and reduces period pain. I tell patients to keep a small jar of pumpkin seeds at their desk and eat a handful as an afternoon snack instead of biscuits. The difference in 4-6 weeks is often noticeable in terms of energy and cycle regularity.
Rajma and Chana
Legumes are the backbone of PCOD nutrition in India. Rajma, chana, moong, masoor — all of them have a low glycaemic index, high protein content, and substantial fibre that feeds beneficial gut bacteria. The protein in rajma also improves satiety, reducing the mid-meal snacking that drives insulin spikes. The one caveat: for women with IBS alongside PCOD (a common combination), large quantities of legumes can cause bloating — in that case, stick to well-cooked, well-spiced smaller portions rather than eliminating them.
Eggs
Eggs are one of the most complete foods for PCOD management. They provide zinc, B12, vitamin D (especially from yolk), and high-quality protein that supports weight management without raising blood sugar. The old fear about egg yolks and cholesterol has been largely debunked in research — dietary cholesterol from eggs does not raise cardiovascular risk in most people. Two eggs for breakfast, cooked in minimal oil, dramatically reduces the mid-morning hunger that leads to poor snacking choices. For vegetarians who eat eggs, this is a non-negotiable food.
Oats
Plain oats — not the flavoured, packaged versions — have a beta-glucan fibre that is specifically researched for insulin sensitivity. Beta-glucan forms a gel in the digestive tract that slows glucose absorption and feeds gut bacteria that produce short-chain fatty acids. These short-chain fatty acids improve insulin signalling in the liver. A bowl of plain oats with a small portion of mixed seeds and some berries or banana is one of the most metabolically helpful breakfasts for PCOD. The key word is plain — Maggi masala oats and flavoured oat packets have sugar and additives that undo the benefit.
Dahi (Plain, Full-Fat)
Full-fat dahi provides probiotics that support gut health, modest protein, and calcium. The key is plain, homemade or minimally processed dahi — not flavoured yogurt with sugar. There is some debate about dairy and PCOD — some research suggests that high milk intake may worsen androgen activity. In my clinical experience, plain dahi and paneer in moderate quantities are fine for most women with PCOD. The issue is primarily with large quantities of liquid milk and processed dairy products. One katori of dahi with meals is genuinely beneficial.
Foods to Avoid
Maida and Refined Flour Products
Maida — refined wheat flour — is stripped of all bran and germ, leaving only starch. Its glycaemic index approaches 85-90, similar to pure glucose. Every time you eat a maida roti, puri, naan, or paratha made with maida, you are triggering an insulin spike that feeds the PCOD cycle. Packaged breads, biscuits, and most bakery items in India are maida-based. The swap is not complicated: buy atta (whole wheat flour) or mix in ragi, jowar, or besan into your roti dough. Even a 50% swap reduces the glycaemic load meaningfully.
Sugar and Sweets
This is the most obvious but most difficult change for most patients. Indian culture revolves around sweets at every occasion, and the social pressure to eat is real. My practical advice: decide in advance which occasions are worth it and which are not. Skip the daily chai with two spoons of sugar — that alone is 15-20 grams of sugar per day. Switch to jaggery if you must sweeten, and only in small amounts (jaggery is better but not free from glycaemic impact). Mithai at a wedding once a month is not going to derail your PCOD management. Daily sugar in chai will.
Packaged Snacks and Namkeen
Chips, namkeen, bhujia, crackers, and most packaged Indian snacks are a combination of refined starch, refined oil (usually palm oil or hydrogenated fat), and high sodium. They are high-GI, inflammatory, and nutritionally empty. The damage they do to insulin sensitivity is cumulative — a small packet every evening adds up over months. Better substitutes that are actually satisfying: roasted makhana with a little ghee and sendha namak, a handful of mixed nuts, or a katori of roasted chana. These alternatives are available everywhere and cost less.
Excess Liquid Milk
This is nuanced, and I want to be careful here. The concern with milk in PCOD is not dairy in general — it is specifically high quantities of liquid milk. Milk contains hormones and growth factors that may stimulate androgen production in susceptible women. Several studies have found an association between high milk intake and worsened PCOD symptoms. I am not saying eliminate dairy entirely. I am saying: if you are drinking 2-3 glasses of milk per day and not seeing improvement in your PCOD despite dietary changes, reduce to one glass or switch to dahi and paneer as your dairy sources.
Refined Vegetable Oils in Excess
Sunflower oil, corn oil, and soybean oil are high in omega-6 fatty acids. Omega-6 is not inherently bad, but when you consume it in a 20:1 ratio over omega-3 (which most Indians do), it drives systemic inflammation. Inflammation worsens insulin resistance. The practical fix: do not deep fry daily, use mustard oil or cold-pressed coconut oil for cooking (both have better fatty acid profiles), and use desi ghee in small amounts rather than large quantities of refined oil.
Sweetened Beverages and Fruit Juices
A glass of packaged fruit juice — even "100% natural" versions — contains 25-30 grams of sugar with almost no fibre. It raises blood sugar faster than a piece of mithai in some cases, because the fibre that would slow absorption has been removed. Packed juices, cold drinks, flavoured milk, energy drinks, and even nimbu pani with excessive sugar are all problematic for PCOD. Water, plain chaas, plain coconut water (in moderation), and black/green tea are the drinks that support PCOD management.
Practical Tips for the Indian Kitchen
Eat Every 3-4 Hours Without Exception
Long gaps between meals spike cortisol, which in turn raises blood sugar and feeds the insulin-androgen cycle in PCOD. Many of my patients skip breakfast, eat a large lunch, and then snack heavily in the evening — this is the worst possible pattern for PCOD. Three moderate meals and one small snack, timed consistently, stabilises blood sugar and reduces androgen-driven symptoms within 4-6 weeks of consistent effort. Your body needs regularity almost as much as it needs the right foods.
Walk After Every Meal — Even 10 Minutes Works
A 10-minute walk after each meal reduces the post-meal blood sugar spike by 20-30%. This is not speculation — it has been measured in proper studies. The muscle contractions during walking pull glucose out of the bloodstream directly, without needing insulin. For PCOD specifically, where the entire problem is insulin resistance, this is one of the most powerful and completely free interventions available. No gym membership needed. Just a walk around the building after lunch is enough to make a meaningful difference.
Fix Your Breakfast — It Sets the Metabolic Tone for the Day
Whatever you eat for breakfast determines your insulin pattern for the first half of the day. A carbohydrate-heavy breakfast — plain poha, sugary upma, white bread with jam — spikes insulin in the morning and sets up cravings for the rest of the day. A protein-led breakfast — eggs with vegetables, ragi porridge with seeds, moong dal chilla — stabilises the morning blood sugar and reduces afternoon cravings significantly. I have seen patients reduce their total daily calorie intake by 15-20% simply by changing breakfast to include protein.
Track Your Menstrual Cycle and Correlate with Food
PCOD responds to diet in ways that show up in your period. Keep a simple calendar: mark what you are eating, mark when your period comes (or does not come), mark symptoms like bloating, acne, and mood. Most patients who do this honestly for 60 days see clear patterns — the weeks they eat more ragi, eggs, and vegetables, their symptoms are milder. The weeks they eat more outside food and skip exercise, symptoms worsen. This correlation becomes your personal evidence that the diet is working, which is more motivating than any generic advice.
Do Not Go Fat-Free — Healthy Fats Are Hormonal Precursors
Estrogen and progesterone are synthesised from cholesterol. If you go extremely low-fat — as many women do in an attempt to lose weight — your body does not have the raw materials to make adequate hormones. This worsens the hormonal imbalance rather than correcting it. Healthy fats from desi ghee, coconut, nuts, seeds, and avocado (yes, it is available in Indian metros now) are essential for hormone production. I aim for about 30-35% of calories from fat in PCOD patients — not low fat, but quality fat.
Supplement Smartly — Vitamin D Is Usually Deficient
Over 80% of Indian women with PCOD have vitamin D deficiency, in my experience. Vitamin D is not just a bone vitamin — it is a hormone precursor, an insulin sensitiser, and an anti-inflammatory agent. Getting it checked (25-OH Vitamin D blood test) is one of the first things I do with PCOD patients. Most need 2000-4000 IU daily as a supplement, since Indian diets and sun exposure patterns rarely provide enough. Inositol (myo-inositol, 2-4g/day) is another supplement with good evidence for PCOD — ask your gynaecologist before starting.
Frequently Asked Questions
Q: Can PCOD be completely cured with diet alone?
A: PCOD — as distinct from PCOS — can often be fully reversed with diet, exercise, and lifestyle changes, particularly in younger women and those who have not had it for many years. I have seen patients whose ultrasounds went from multiple cysts to completely normal within 6-12 months of consistent dietary changes and moderate exercise. This is a realistic outcome, not a promise. PCOS is a different story — it is a lifelong condition that can be managed very well with diet, but the underlying hormonal tendency does not disappear entirely.
Q: Is rice bad for PCOD?
A: Rice is high-GI, so eating a large quantity of plain white rice on an empty stomach is not ideal for PCOD. But in context — with dal, sabzi, and curd — the glycaemic impact is significantly reduced by the protein and fibre in the accompanying foods. Rice does not need to be eliminated. The practical changes that matter more: reduce the portion size of rice, always eat it with dal or sabzi, prefer freshly cooked rice over reheated, and consider replacing some rice meals with ragi or dalia instead of eliminating rice entirely.
Q: How long does the PCOD diet take to show results?
A: Most of my patients who make consistent changes — reducing refined carbs, adding the right foods, walking daily — notice improvements in energy and acne within 4-6 weeks. Menstrual regularity typically improves within 2-3 months of consistent effort. Ultrasound changes (reduction in cyst number or size) take 6-12 months. Do not judge the diet by results in the first 2 weeks — the hormonal system responds slowly. Give it 90 days of genuine effort before concluding whether something is working.
Q: Should I avoid all dairy with PCOD?
A: No. The evidence against dairy in PCOD specifically relates to high quantities of liquid milk — not all dairy products. Plain dahi, paneer in moderate amounts, and small quantities of ghee are generally fine and nutritionally valuable. If you are consuming 2+ glasses of milk daily and your symptoms are not improving despite other dietary changes, then reducing milk intake is worth trying. But doing a complete dairy elimination without personalised guidance often leads to calcium and protein deficiencies that create other problems.
Q: What about spearmint tea — does it actually work?
A: Yes, there is genuine clinical trial data on this. A 2010 study in Phytotherapy Research found that two cups of spearmint tea daily significantly reduced free testosterone levels in women with PCOS after 30 days. The effect is modest — it will not replace medication in severe cases — but it is a real, measurable impact. The key is fresh spearmint (pudina) made as a proper tea, not just adding a few leaves to chai with milk and sugar. Plain spearmint tea, two cups daily, for at least 60 days to assess effect.
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