Fiber is an important part of the diet, especially for women with PCOS. Why is this so?

* Fiber has a bulking effect on the digestive tract, which helps prevent constipation, but it is also important in slowing the rate of glucose absorption into the bloodstream. This helps reduce insulin demand, which has a positive effect on hormones and insulin resistance.

* Fiber can also reduce the absorption and reabsorption of cholesterol, which is good news for the cardiovascular system, and it also aids in the excretion of excess hormones, as they are released in the intestine via the liver.

* Another benefit you may not be aware of is that soluble fiber (as in flaxseeds, legumes, nuts, seeds, yams, and sweet potatoes) can actually help lower testosterone. This is not a direct effect, but what happens is that bacteria in the gut ferment the soluble fiber that produces molecules called “short-chain fatty acids.” One of these acids stimulates the production of SHBG (sex hormone binding globulin). SHBG binds to certain hormones like testosterone in the bloodstream. If you don’t have enough, more testosterone will be available to your cells, contributing to symptoms. The more SHBG you have, the less testosterone is free to run wild! This can help with acne, excess hair, and irregular cycles.

* Try this fiber recipe to increase your intake, but remember: you must drink plenty of water to maximize the benefits of fiber:

1/4 cup rice bran

Mix with a fork, store in a glass jar in the refrigerator. Put 2 teaspoons daily on low GI cereal, or in juice or smoothie.