Polycystic Ovary Syndrome (PCOS) is a complex endocrine disorder that affects an estimated 6–13% of women of reproductive age globally, making it one of the most common hormonal conditions in women today. PCOS may be underdiagnosed due to limited awareness and diagnostic capacity, and both anecdotal and clinical experience suggest it is increasingly recognised in health settings.
Although the current prevalence is unknown, dietitians in Ghana are seeing more referrals for the condition. This article offers an evidence-based and culturally relevant perspective on dietary strategies that support PCOS management among Ghanaian women.
Understanding PCOS and Why Diet Matters
PCOS is characterised by a constellation of symptoms, including irregular menstrual cycles, excess androgen levels manifesting as irregular or absent periods, excessive hair growth (hirsutism), acne, oily skin, and potential weight gain—especially around the abdomen—ovarian cysts, and often, insulin resistance. It is a leading cause of infertility, and its metabolic consequences, such as increased risk of type 2 diabetes and cardiovascular disease, make it a public health concern.
Medications are prescribed to help manage PCOS, but healthy eating and lifestyle changes are usually the first and most important steps. If a woman is overweight or living with obesity, even a modest weight loss of around 5 to 10% of her current weight can help. Losing weight can enhance the body’s use of insulin, help regulate menstrual cycles, and increase the chances of ovulation in cases of infertility. Below are some dietary suggestions to consider.
Choose Better Carbohydrates, Not ‘No’ Carbohydrates
Most Ghanaian meals are carbohydrate-rich. However, instead of cutting them out completely—as some diet trends suggest—focus on choosing the right kinds of carbohydrates. The goal is to opt for those that don’t cause blood sugar to spike too quickly. These are known as low glycaemic index (GI) foods—whole grain cereals and their products, nuts, seeds, legumes, etc.—and they can help manage insulin levels.
- Choose whole grains like brown rice, millet, fonio, and unprocessed maize products instead of white rice, white kenkey, or white bread.
- Avoid packaged, refined breakfast cereals and choose porridges made from whole grain oats, millet, or sorghum instead.
- Combine carbohydrate foods with protein or healthy fats to slow digestion. For example, waakye with a boiled egg and avocado slices may be a better choice than plain rice with tomato gravy.
Load Up on Fibre and Local Vegetables
Eating more fibre helps the body use insulin more effectively and supports healthy weight management. Soups and stews made with vegetables such as kontomire, gboma, ayoyo, okra, garden eggs, and other brightly coloured vegetables are good choices.
Choose Healthy Fats, Not Too Much Fat
Women managing PCOS need not avoid fats altogether, but the type of fat consumed matters. Too much saturated or trans fat—from fried foods, margarine, packaged snacks, etc.—can worsen PCOS symptoms. Instead, choose fats that are good for your heart and hormones. Healthier fat choices include:
- Avocado, groundnuts (peanuts), and oily fish like sardines or mackerel.
- Use all cooking oils in moderation.
- Cut back on fried snacks and pastries.
Add Lean Protein to Every Meal
Protein helps promote satiety and supports blood sugar control. It also plays a role in improving ovulation. Affordable local protein sources include:
- Boiled eggs, dried fish, beans, nuts, and small portions of lean meat or chicken.
- Combine with high-fibre carbohydrates for better effect, such as rice and beans with a boiled egg, or kenkey with sardines and freshly ground pepper sauce (non-oily).
Cut Down on Sugar and Sugary Drinks
Managing insulin is key in PCOS, so reducing intake of sugary drinks and snacks is important. Watch out for:
- All sugary drinks—from sweetened fruit drinks and fizzy drinks to sugary teas and natural fruit juices—are best avoided. Instead, opt for moderate amounts of whole fruits, unsweetened herbal teas, or clean water.
- Snacks and pastries made from refined flour and sugar, such as doughnuts and biscuits, are best avoided or eaten only occasionally.
Weight and Wellness Go Hand-in-Hand
Not every woman with PCOS needs to lose weight. But for those who are overweight, even small, steady weight loss can significantly improve hormonal balance and overall health. Focus on:
- Balanced meals—not extreme diets.
- Portion control—use smaller bowls or plates.
- Avoid skipping meals, especially breakfast, which helps regulate your metabolism.
Eat at the Right Times and Stay Active
In PCOS management, meal timing also matters. Try not to eat too late at night and stick to regular mealtimes. Skipping meals or snacking throughout the day can disrupt hormonal balance.
Physical activity—whether walking, sweeping, dancing, or joining a local aerobics group or gym—is equally important. Aim for at least 150 minutes of moderate movement each week.
In Summary
Polycystic Ovary Syndrome (PCOS) can be effectively managed through appropriate dietary and lifestyle interventions. The Ghanaian food system provides a wide range of affordable and nutrient-rich options. Individuals with PCOS are encouraged to seek guidance from their doctors and registered dietitians and avoid unsustainable diets or unverified online advice.
A culturally appropriate, evidence-based approach that emphasises balanced, home-prepared meals consumed in moderation offers a practical and effective path to long-term management.
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Written by Laurene Boateng (PhD, RD) and Pearl Kudexa (MSc, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join the Full Proof Nutrition WhatsApp channel and send us an email at [email protected].
Pearl Kudexa (MSc, RD) is a Registered Dietitian and contributing writer for www.fullproofnutrition.com
References
- Magkos, F., Hjorth, M. F., & Astrup, A. (2024). The role of lifestyle interventions in PCOS management. Nutrients, 17(2), 310. https://www.mdpi.com/2072-6643/17/2/310
- Moini, A., Ebrahimi, H., & Saeed, A. (2023). Pathophysiology and nutritional approaches in polycystic ovary syndrome. PubMed. https://pubmed.ncbi.nlm.nih.gov/37213054/
- World Health Organization (2025, February 7). Polycystic ovary syndrome. https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome
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