Written by Kartik Sharma, a certified wellness blogger with a diploma in Nutrition and Health Education.”
PCOS Diet Chart in Hindi (2025): जानिए कौन से foods PCOS me best hai, किन galtiyon se bachein, aur free printable diet chart PDF download karein. Science-backed guide for healthy lifestyle. Aapko PCOS (Polycystic Ovary Syndrome) hai? 😔 Tension mat lo. Aajkal bohot si women isse struggle karti hain, lekin sahi diet aur lifestyle se symptoms ko control kiya ja sakta hai.
PCOS me hormones imbalance ho jaata hai, jiski wajah se periods irregular ho jaate hain, weight gain hota hai, acne aur infertility tak ho sakti hai. Lekin science yeh kehti hai ki diet + lifestyle modifications se insulin resistance aur hormones improve ho sakte hain.
👉 Is article me aapko milega:
- Complete PCOS Diet Chart in Hindi (सुबह से रात तक)
- Best foods jo aapko zaroor khane chahiye
- Worst foods jo avoid karne hai
- Supplements + Lifestyle tips
- Aur ek Free Printable PDF Chart
Table of Contents
PCOS Diet Chart in Hindi (Daily Routine)
🌅 सुबह (7:00 AM – 8:00 AM)
- गुनगुना पानी + 1 tsp methi dana (रात भर भिगोकर)
- 4-5 भिगे हुए बादाम + 2 अखरोट
🥣 नाश्ता (9:00 AM)
- Oats upma / vegetable poha / besan chilla
- 1 cup green tea / lemon water
🍎 Mid-Morning Snack (11:00 AM)
- 1 seasonal fruit (low GI) → apple, orange, papaya
- Handful roasted chana / makhana
🍲 दोपहर का खाना (1:30 PM)
- 2 multigrain roti / brown rice
- Mix veg sabzi (broccoli, beans, lauki, tinda, bhindi)
- Dal / Rajma / Chana / Paneer (protein source)
- Salad: cucumber, tomato, carrot
🍵 Evening Snack (4:00 PM)
- 1 cup green tea / herbal tea (caffeine free)
- Handful mixed seeds (flax, chia, pumpkin, sunflower)
🥦 Dinner (7:30 PM – 8:00 PM)
- 2 multigrain roti / millet roti (ragi, bajra, jowar)
- Paneer / chicken / fish (grilled or lightly cooked)
- Lots of green sabzi + salad
🌙 सोने से पहले (10:00 PM)
- 1 cup turmeric milk (haldi doodh with low-fat milk)
📌 Tip: Dinner ko hamesha light rakho, aur late night junk bilkul avoid karo.
Best Foods for PCOS (Science-Backed)
- High Fiber Foods – oats, broccoli, beans, lauki
👉 Insulin resistance ko kam karte hain
🔬 Study: National Library of Medicine - Lean Proteins – paneer, tofu, chicken, fish
👉 Satiety badhate hain, weight control me help karte hain - Healthy Fats – flaxseed, chia seed, walnuts, olive oil
👉 Inflammation kam karte hain
🔬 Study: NIH on Omega-3 & PCOS - Low GI Fruits – apple, pear, berries, papaya
👉 Blood sugar stable rakhte hain - Cinnamon & Methi – insulin sensitivity improve karte hain
🔬 Study: PMC on Cinnamon in PCOS
Worst Foods for PCOS (Avoid These Mistakes)
- White bread, maida, fried samosa
- Sugary drinks, soft drinks, packaged juices
- Excess dairy (flavored milk, cheese)
- Processed meat (sausages, salami)
- Too much caffeine
- Ready-to-eat snacks (chips, biscuits, namkeen)
📌 Ye foods insulin resistance ko aur kharab kar dete hain aur weight gain fast hota hai.
Supplements & Lifestyle Tips
- Supplements: Omega-3, Vitamin D, Inositol (after doctor advice)
- Exercise: 30 min daily walk + yoga (especially PCOS yoga poses)
- Sleep: 7–8 hours daily
- Stress control: Meditation, deep breathing, hobbies
Free Printable PDF – PCOS Diet Chart in Hindi
👉 Humne aapke liye ek Printable PDF Diet Chart banaya hai jo aap daily routine me follow kar sakte ho.
📥 Download Free PCOS Diet Chart PDF
FAQs on PCOS Diet Chart in Hindi
Q1. PCOS me sabse acha diet chart kya hai?
Acha diet chart wo hota hai jisme fiber, protein aur healthy fats high ho aur sugar/junk foods kam ho.
Q2. PCOS patients ko kya avoid karna chahiye?
Avoid sugary drinks, fried food, maida, processed snacks, aur excess dairy.
Q3. Kya PCOS diet se theek ho sakta hai?
Diet alone cure nahi karti, lekin symptoms ko 90% tak control karne me madad karti hai.
Q4. PCOS ke liye best fruit kaunsa hai?
Apple, papaya, orange, aur berries best hote hain.
Q5. PCOS ke liye oats ya poha – kaunsa better hai?
Dono hi healthy options hain, lekin oats zyada fiber rich hote hain, jo PCOS ke liye best hai.
