Top 10 Gluten-Free Meal Options For PCOS

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women and can lead to weight gain, insulin resistance, and other health issues. 

To manage PCOS, it's recommended to follow a healthy diet that is low in refined carbohydrates, high in fiber, and rich in nutrients. 

Gluten-free meal options can be beneficial for women with Polycystic Ovary Syndrome (PCOS) as a gluten-free diet can help manage symptoms such as insulin resistance and inflammation.

What is Gluten and Why Should Women with PCOS Avoid it?

Gluten is a protein found in wheat, barley, and rye grains. It functions as a glue-like substance in the dough, giving it elasticity and structure. Gluten is used to provide structure and texture in a variety of food products, including bread, pasta, baked goods, and processed foods.

For women with PCOS, consuming gluten can lead to increased inflammation and worsen insulin resistance, which is already a common issue for those with this condition.

How Can a Gluten-Free Diet Help Women with PCOS?

Eliminating gluten from your PCOS diet can help you with-

• Improving Insulin Sensitivity: Consuming a gluten-free diet can help improve insulin sensitivity and reduce blood sugar spikes, which is important for women with PCOS symptoms as they are often at risk of developing type 2 diabetes.

• Reducing Inflammation: Gluten has been linked to increased inflammation in the body, and reducing gluten intake may help reduce inflammation and improve PCOS symptoms in women.

• Managing Weight: Weight gain is a common issue for women with PCOS, and following a gluten-free diet can help with weight management. Many processed foods that contain gluten are high in calories and carbohydrates, and avoiding these foods can help reduce calorie and carbohydrate intake.

• Balancing Hormones: PCOS is a hormonal disorder, and consuming a gluten-free diet may help balance hormones by reducing inflammation and improving insulin sensitivity.

Top Gluten-Free Dishes that can help with PCOS

Here are some gluten-free dishes that can be helpful for women with PCOS:

Ragi Upma

Ragi upma, also known as Red Millet Flour upma, is high in fibre and iron. It is not only healthy but also extremely tasty. Try this dish out.

• Preparation time: 10 minutes 
• Cooking time: 25 minutes 

Ingredients:

• 1 cup Ragi flour
• ½ cup Rava
• ¼ cup onion, finely chopped
• 1 green chilli, finely chopped
• 1 tbsp ginger, grated
• ½ carrot, diced
• ½ cup green peas
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1 tsp urad dal
• 1 tsp chana dal
• 1 tsp turmeric powder
• Salt to taste
• 3 cups water
• 2 tbsp oil
• 2 tbsp lemon juice (optional)
• Fresh cilantro leaves, chopped (optional)

Instructions:

• Start by heating oil in a pan over medium heat.
• Add cumin seeds, mustard seeds, urad dal, and chana dal in a pan. Cook until the seeds begin to crackle.
• Add onion, green chilli, ginger, and salt and cook until the onion is soft and translucent.
• Add turmeric powder, carrots, green peas, and water and bring to a boil.
• Slowly add Ragi flour to this pan. Stir continuously, until the mixture thickens.
• Cover and cook for 5 minutes or until the Ragi is cooked.
• Squeeze lemon juice and garnish with cilantro leaves (if using).
• Serve this Ragi upma hot.

Jowar Pancakes 

Jowar Pancakes are a type of pancake made from Jowar (Sorghum) flour, which is a staple grain in many parts of India. Jowar flour is gluten-free, making these pancakes suitable for those with gluten sensitivities. Here's a simple recipe:

• Preparation time: 7 minutes 
• Cooking time: 7 minutes 

Ingredients:

• 1 cup Jowar flour
• ½ cup wheat flour
• 1 teaspoon baking powder
• ½ teaspoon salt or as per taste
• 1 egg
• 1 ½ cups of milk
• 2 tablespoons melted butter or oil
• Oil or butter for cooking

Instructions:

• Whisk together the Jowar flour, wheat flour, baking powder, and salt in a large bowl.
• In a separate bowl, whisk the egg and then add the milk and melted butter or oil.
• Pour the wet ingredients into the dry ingredients and mix until you get a smooth batter.
• Grease a non-stick pan with a little oil or butter and heat on medium flame.
• Pour about ¼ cup of batter into the pan for each pancake. Spread the batter evenly to form a thin circle.
• Cook until the top of the pancake starts to bubble, then flip and cook until the other side is golden brown.
• Repeat this procedure with the remaining batter. Keep adding more oil or butter to the pan as needed.
• Serve these pancakes hot along with your favorite toppings (like syrup, fresh fruit, or whipped cream).

Brown Rice Dosa

Brown rice dosa is a South Indian delicacy prepared using a batter made from fermented brown rice and dal. Unlike regular dosa which is made with white rice, this variant is a healthier option. It is usually served with condiments such as chutneys and sambar (a vegetable stew).

• Preparation time: 10 minutes (soaking time: 4 hours; fermentation: 8 hours)
• Cooking time: 60 minutes 

Ingredients:

• 2 cups Brown Rice
• ¾ cups Split black lentils (Urad dal)
• 2 tbsp Split Bengal gram (Chana dal)
• Salt to taste
• Ghee for cooking 
• ½ tsp fenugreek seeds (methi seeds)

Instructions:

• Soak brown rice in water for at least 4 hours or overnight.
• In another deep bowl soak urad dal with chana dal and methi seeds and keep aside for 4 hours or overnight.
• Drain and grind the urad dal, chana dal and methi seeds into a smooth batter using a blender or grinder.
• Repeat the same process for brown rice.
• Combine the batter of both rice and dal and add salt to taste.
• Cover and ferment the batter in a warm place for at least 8 hours or overnight.
• Stir the batter well and add water to adjust the consistency as needed (it should be slightly thinner than the pancake batter).
• Heat a non-stick griddle or tawa over medium heat.
• Pour a ladleful of batter into the center of the griddle and spread it in a circular motion to form a thin and even layer.
• Drizzle a little ghee around the edges of the dosa and let it cook until the edges start to crisp and the surface is no longer sticky (about 2-3 minutes).
• Fold the dosa in half or roll it up.

Cabbage Jowar Paratha 

These special hot and fluffy gluten-free parathas are mouthwatering and can be eaten alone or served with your favorite condiments!

• Preparation time: 10 minutes
• Cooking time: 15 minutes 

Ingredients:

• 1 cup jowar flour (white millet flour) 
• Extra jowar flour (white millet flour) to dust while rolling
• ½ cup finely chopped cabbage
• 1 green chilli, finely chopped
• 1-inch ginger, grated
• ¼ tsp turmeric powder
• ½ tsp cumin seeds
• Salt to taste
• Water as needed
• Oil or ghee for cooking

Instructions:

• In a large bowl, mix jowar flour, cabbage, green chilli, ginger, turmeric powder, cumin seeds, and salt.
• Gradually add water and knead into a soft dough.
• Divide the dough into small balls and roll each one into a circle of about 5 inches in diameter. Dust with jowar flour if it sticks on the rolling pin.
• Heat a griddle or tawa over medium heat.
• Place a paratha on the griddle and cook until small bubbles start to form on the surface (about 1-2 minutes).
• Flip the paratha and cook until brown spots appear on the other side (about 1-2 minutes).
• Repeat the same process for the remaining parathas, brushing both sides with oil or ghee as you cook.

Cauliflower and Bajra Roti

These special gluten-free parathas are mouthwatering and can be eaten alone or served the hot and fluffy Cabbage Jowar Paratha with your favorite condiments and enjoy!

• Preparation time: 10 minutes
• Cooking time: 30 minutes 

Ingredients:

• ½ cup bajra flour (pearl millet flour)
• ¾  cup grated cauliflower
• ½ tsp green chilli paste
• 2 tbsp coriander leaves, finely chopped 
• 1 ½ tbsp spring onions white, finely chopped 
• ½ tsp garlic, grated
• ½ tsp cumin seeds
• Salt to taste
• Water as needed
• Oil or ghee for cooking

Instructions:

• In a large bowl, mix together the bajra flour, grated cauliflower, green chilli, garlic, cumin seeds, coriander, spring onions and salt.
• Gradually add water and knead into a soft dough. Divide the dough into small balls and roll each one into a circle of about 5 inches in diameter.
• Heat a griddle or tawa over medium heat.
• Place a roti on the griddle and cook until small bubbles start to form on the surface (about 1-2 minutes).
• Flip the roti and cook until brown spots appear on the other side (about 1-2 minutes).
• Repeat the same process for the remaining rotis, brushing both sides with oil or ghee as you cook.

Jowar Spinach Appe

Extremely delicious, these south-Indian appe are definitely a treat for your mouth. Loaded with iron and other vital nutrients these appe are quite easy to make and also nutritious.

• Preparation time: 10 minutes
• Cooking time: 10 minutes 

Ingredients:

• 1 cup jowar flour (sorghum flour)
• 1 cup finely chopped spinach
• 1 green chilli, finely chopped
• 1-inch ginger, grated
• ½ tsp cumin seeds
• Salt to taste
• Water as needed
• Oil or ghee for cooking

Instructions:

• In a large bowl, mix together the jowar flour, chopped spinach, green chili, ginger, cumin seeds, and salt.
• Gradually add water and knead into a soft dough.
• Grease a mini-appe mould or a small ice cream scoop with oil or ghee.
• Fill each mould or scoop with about 1 tablespoon of dough.
• Heat a griddle or tawa over medium heat.
• Place the moulds or scoops on the griddle and cook until the bottoms are golden brown (about 2-3 minutes).
• Flip the appe and cook until the other side is golden brown (about 2-3 minutes).
• Repeat the same process for the remaining dough, brushing both sides with oil or ghee as you cook.

Urad Bajra Khichdi 

Your search for a healthy meal ends here. It is a light recipe that can be made for lunch and dinner. This khichdi is power-packed with magnesium and potassium and is also a great alternative to wheat and rice.

• Preparation time: 10 minutes
• Cooking time: 30 minutes 

Ingredients:

• 1 cup bajra (pearl millet)
• ½ cup urad dal (split black lentils)
• 2 tablespoons ghee or oil
• 1 teaspoon cumin seeds
• ½ teaspoon asafoetida
• 1 green chilli, chopped (optional)
• Salt, to taste
• 4 cups water

Instructions:

• Wash bajra and urad dal together several times in water until the water runs clear.
• In a heavy-bottomed pot, heat ghee or oil. Add cumin seeds and asafoetida and let them sizzle for a few seconds.
• Add the green chilli, if using, and stir for a few seconds.
• Add the bajra and urad dal to the pot and stir well.
• Add salt to taste and 4 cups of water. Stir well.
• Cover the pot with a lid and let it cook on low heat for 20-25 minutes or until the grains are soft and the lentils are mashed.
• Serve hot with some yoghurt or raita, pickles, or papad.

Chocolate Coconut Bar

These simple Chocolate Coconut Bars will satisfy your sweet tooth. This delectable bar requires no cooking or baking and is ready in minutes. So, make these delicious bars whenever you want and enjoy them.

• Preparation time: 5 minutes
• Cooking time: 15 minutes 

Ingredients:

• ⅔ cup desiccated coconut 
• ⅔ cup compound chocolate 
• ⅓ cup condensed milk
• ⅓ teaspoon cardamom powder

Instructions:

• Combine the desiccated coconut, condensed milk, and cardamom powder in a mixing bowl. 
• Place this mixture on a baking sheet. The thickness should be ½  inch. 
• Refrigerate for 10 minutes.
• Once it is set, cut it into rectangular pieces.
• Dip it in melted chocolate and refrigerate for 5 minutes.

Pista Barfi

Barfi is a popular sweet that is enjoyed by all. There's no need to rush to the market for this delectable barfi; simply follow this recipe and you'll be delighted.

• Preparation time: 10 minutes
• Cooking time: 30 minutes 

Ingredients:

• 2 cups of Besan (gram flour/chickpea flour)
• ½ cup ghee
• ½ cup finely chopped pistachios 
• ½ cup water
• 1 teaspoon cardamom powder 
• ¾ cup sugar

Instructions:

• Take a square tray and grease it with some ghee.
• In a heavy-bottom pan, add ghee and besan. Roast besan on low heat until it turns golden. 
• Once done add cardamom powder and some pistachios.
• Bring a second saucepan of water and sugar to a boil. Continue to boil this sugar syrup until it reaches a two-strand thread consistency. 
• Pour this sugar syrup into the prepared besan mixture.
• Cook for not more than 2-3 minutes and transfer the mixture to the greased tray.
• Let it set.
• Cut it into squares and store it in an air-tight container.

Watermelon Feta Salad

Not all salads are boring. Watermelon Feta Salad is a flavourful and light salad, which makes it perfect for summer. Try this salad once and you won’t stop drooling.

• Preparation time: 10 minutes
• Cooking time: 2 minutes 

Ingredients:

• 3 cups of fresh watermelon, diced
• 1 ½ cups cucumbers, diced
• ½ cup Feta Cheese, also take an extra 2 and 3/4 teaspoons of Feta Cheese
• ½ tbsp Lemon juice 
• ¼ teaspoon lemon zest
• Salt and black pepper for seasoning 
• ¼ cup mint leaves
• 2 tbsp extra-virgin olive oil

Instructions:

• In a large bowl, combine the watermelon, feta cheese, and mint leaves.
• In a small bowl, whisk together lemon juice, lemon zest, olive oil, salt, and pepper to make the dressing.
• Drizzle the dressing over the watermelon mixture and gently toss to combine.
• Serve immediately, or cover and refrigerate until ready to serve. Enjoy!

Summing up

While a gluten-free diet may be beneficial for women with PCOS, it's important to consult with a healthcare provider or registered dietitian before making any significant changes to your diet.

Whether you're looking to manage symptoms, diet for PCOS weight loss, or improve your overall health, Newmi's PCOS and PCOD diet plan can help. By incorporating a balanced mix of nutrient-rich foods and regular physical activity, the diet plan can help manage hormonal imbalances and promote optimal health. If you're looking for a convenient and effective way to manage your PCOS or PCOD, consider trying a customized diet plan from Newmi.

Remember, it's important to consult with a healthcare provider or registered dietitian before making any significant changes to your diet, especially if you have a medical condition such as PCOS.