PCOS High Fibre Recipes | Polycystic Ovary Syndrome high fibre recipes |

PCOS High Fibre Recipes, Polycystic Ovary Syndrome high fibre recipes. Fibre helps in lowering blood glucose levels and is especially beneficial in a PCOS diet where it helps in combating insulin resistance by slowing down digestion. Fibre helps provide roughage to the system to speed up the passage of food and to prevent constipation. It keeps you full for long hours and avoids unnecessary bingeing.

bajra whole moong and green pea khichdi recipe |  khichdi for diabetes, high cholesterol, hypothyroidism, blood pressure, pregnancy  | healthy green pea bajra and whole moong khichdi with folic acid, Vitamin A, fibre, iron, protein |  

Bajra Whole Moong and Green Pea Khichdi is excellent for PCOS as it is a powerhouse of essential nutrients. Being rich in fibre from bajra and moong, it helps manage insulin resistance and blood sugar spikes, which are key factors in PCOS. Furthermore, the high content of iron and protein supports overall metabolic health and provides sustained steady energy levels needed for hormonal balance.

Quinoa Veg Upma, Vegan Breakfast

Add these fibre-rich foods to your PCOS diet: 

 Vegetables and greens fibre rich for PCOS

 Vegetables like carrot, capsicum, pumpkin and tomatoes, and green leafy vegetables such as spinach and fenugreek contain a high amount of fibre and nutrients. They are low in calories and can be had in the form of salads or subzis. Try recipes like Masala Cauliflower with Green Peas, Cauliflower greens methi palak sabzi recipe, suva palak methi sabzi recipe and Mushroom and Green Capsicum Subzi.

Masala Cauliflower with Green Peas

 Nuts and seeds fibre rich for PCOS

 Consume fibre-rich nuts and seeds such as flaxseeds, chia seeds, walnuts, almonds and pistachios. Try yummy and healthy treats like the Flax Seed Crackers with Beetroot Dip, homemadde almond butter recipe, homemade almond bread  and Kokum and Chia Seed Drink.

Almond Bread, Homemade Almond Bread Without Eggs

Wholegrain flour fibre rich for PCOS

Go for whole wheat bread and products made of whole wheat flour instead of eating products like white bread and naans, which are made of maida. Looking for a whole wheat snack recipe? Try Whole Wheat Methi Khakra. However, add bread to your diet only occasionally.

Wholesome cereals fibre rich for PCOS

Try including cereals such as oats, barley, jowar, bajra and broken wheat instead of white rice to ramp up your intake of fibre. Kickstart your day with a fibre-rich breakfast of Jowar Upma or Jowar and Vegetable Porridge. Opt for bajra cauliflower roti recipe, jowar bajra spring onion roti recipe, jowar bajra garlic roti recipe  or jowar bajra besan thalipeeth recipe .

bajra and moong dal khichdi recipe | bajra and moong dal khichdi for pregnancy, PCOS, hypothyroidism, diabetes, heart | iron rich, protein  bajra khichdi |

For those with hypothyroidism or heart concerns, this khichdi is an excellent choice because it is naturally low in fat, high in fiber, and contains magnesium, iron, and potassium that support metabolic and cardiovascular health. The moong dal in the recipe helps regulate metabolism, while bajra supports thyroid function by providing slow-releasing energy. Together, they form a balanced, warming meal that is both satisfying and healing. Whether you’re looking for a light dinner, a post-illness recovery meal, or a nutrient-rich daily dish, Bajra and Moong Dal Khichdi delivers comfort, health, and taste in every bite — a true superfood blend for holistic wellness.

Fruits for high fibre for PCOS

Fruits are full of nutrients and antioxidants and are important in a PCOS diet. Consume whole fruits such as apple, pear, chickoo and guava with the skin, for your daily dose of fibre. You can also have fruits in the form of smoothies or juices. You can also try a mix of vegetables and fruits like the Palak, Kale and Apple Juice, carrot tomato beetroot juice and carrot spinach black grape juice.

Super 7 Stress Reliever, Stress Reliever Carrot Tomato and Beetroot Juice

Foods to Avoid on a Healthy, High-Fibre PCOS Diet

To effectively manage Polycystic Ovary Syndrome (PCOS) and maintain a high-fibre diet, it is crucial to eliminate or severely restrict certain foods that can worsen insulin resistance and inflammation.

Processed and Refined Carbohydrates

• Baked Products: Steer clear of all commercial baked goods like cookies, biscuits, and pastries. They are high in refined sugar, maida (refined flour), and unhealthy saturated fats (like butter or vegetable shortenings) while being completely devoid of the beneficial fibre needed for PCOS management.
• Highly-Processed Grains: Avoid eating grains and flours that have been stripped of their nutrients. This includes staples like white rice and products made with refined flour such as white bread, regular pasta, and most breakfast cereals. These foods have a high glycemic index, causing rapid spikes in blood sugar and insulin levels, which exacerbates PCOS symptoms.
• Processed Snack Foods: Eliminate ready-to-eat, packaged snacks such as chips, crackers, and similar fried snacks. They are typically high in sodium, unhealthy trans fats, and often contain hidden sugars, offering zero nutritional value or fibre.

Beverages and Sweeteners

• Strained Juices: Avoid straining juices completely, as this process removes the majority of the natural fibre. Fibre is essential for slowing down sugar absorption. Instead, consume unstrained juices (which retain the pulp) or, even better, eat the whole, unpeeled fruit (like apple, pear, or guava) to maximize your fibre intake.
• Sugary Drinks: Strictly limit or cut out all sugar-sweetened beverages, including soda, sweetened tea, and commercial fruit drinks that have added sugar. These provide a high dose of rapidly absorbed sugar, leading to detrimental insulin spikes.

Unhealthy Fats

• Deep-Fried Foods: Minimize the consumption of deep-fried items like pakoras, samosas, and restaurant-style fries. They are loaded with unhealthy seed oils and trans fats that promote inflammation—a key underlying factor in PCOS.

Enjoy our PCOS High Fibre Recipes, Polycystic Ovary Syndrome high fibre recipes and other PCOS recipe articles below. 

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