PCOS and Lebanese food: what to keep, swap and limit

You do not need an imported diet to manage PCOS. Lebanese home cooking already has much of what helps: legumes, vegetables, olive oil, yoghurt and grilled proteins. The work is mostly about balance and portions.

Keep

  • Legume dishes such as lentils and chickpeas, for protein and fibre
  • Salads like fattoush and tabbouleh, with plenty of vegetables
  • Olive oil as your main fat
  • Labneh, eggs and yoghurt for protein at breakfast
  • Grilled chicken, fish and meat

Swap or balance

  • Add protein to a manousheh breakfast, or have it with eggs and vegetables
  • Smaller portions of rice and bread, with more vegetables on the plate
  • Whole-grain bread where you can

Limit

  • Sweets and syrup-based desserts as everyday foods
  • Fruit juices and sweetened drinks
  • Grazing all day between meals

Why this helps PCOS

Many women with PCOS have insulin resistance. Meals with protein, fibre and healthy fats keep blood sugar steadier than meals built mainly on bread, rice or sweets.

Nutrition works alongside your doctor’s care, not instead of it. Diagnosis, medication and hormone therapy decisions stay with your physician.

Working with Tina from Lebanon

Working with Tina one to one online is available through her 6 month Hormone Reset Method™ (HRM™), which includes 3 private consultations with Tina plus ongoing support throughout the program, on Zoom. To start, apply for the program.

Tina Chagoury is a clinical dietitian licensed by the Dubai Health Authority since 2005 and a certified Functional Hormone Specialist (2024). She holds a BSc in Nutrition and Dietetics and a Master of Public Health from the American University of Beirut, and has more than 20 years of experience in women’s health nutrition.

Can I still eat Lebanese food with PCOS?

Yes. Many Lebanese staples suit PCOS well. The focus is on protein, vegetables and portions of bread, rice and sweets.

How do I lose weight with PCOS?

Steadily: protein and fibre at each meal, strength training, good sleep and a plan you can keep. Crash diets tend to backfire.

Is manousheh bad for PCOS?

Not as an occasional food. On its own it is mostly refined dough, so pair it with eggs, labneh or vegetables to balance it.

Can I work with Tina from Lebanon?

Yes. The Hormone Reset Method™ is online on Zoom and open to women in Lebanon.