Shruti Haasan, PCOS and Endometriosis: How Diet Supports Both Conditions

"When a woman tells me she has both PCOS and endometriosis, she often arrives exhausted from being dismissed. In my clinic I focus on two quiet levers that influence both conditions: inflammation and insulin. We cannot diet away a medical diagnosis, but a calm, anti-inflammatory, insulin-aware Indian plate can genuinely change how a woman feels day to day, alongside her gynaecologist's care." - Dt. Trishala Goswami, MSc Clinical Nutritionist, Certified Nutrigenomics Specialist

Actor and musician Shruti Haasan has spoken publicly about living with both PCOS and endometriosis, including while sharing a workout video on social media. Rather than hiding her health, she has chosen to be open about managing these conditions as part of everyday life. That openness matters, because both PCOS and endometriosis are common, often misunderstood, and many women quietly live with one or both while feeling unheard.

When a public figure normalises the conversation, it gives others permission to take their own symptoms seriously and seek proper care. Below, let us look calmly at what these conditions are, why they often overlap, and how nutrition can support a woman who is living with both - always alongside her medical team.

What PCOS and Endometriosis Actually Are

PCOS (polycystic ovary syndrome) is a hormonal and metabolic condition. It can involve irregular periods, higher levels of androgens (male-type hormones), and in many women, insulin resistance. Common experiences include irregular cycles, acne, unwanted hair growth, hair thinning, and difficulty managing weight.

Endometriosis is a condition where tissue similar to the lining of the uterus grows outside the uterus. This tissue can cause inflammation, pain (often during periods, but sometimes throughout the cycle), and in some cases affects fertility.

They are different conditions with different mechanisms. But they are both common in women of reproductive age, and they can occur together in the same person. Living with both is not unusual, and it is not a sign that something is being done wrong.

How the Two Conditions Overlap

The link between PCOS and endometriosis is still being studied, but two threads connect them: hormones and inflammation.

Both conditions involve the body's hormonal balance, particularly oestrogen and the way the body responds to it. And both are associated with low-grade, chronic inflammation. Inflammation is the body's natural repair response, but when it stays switched on quietly in the background, it can worsen symptoms and how a woman feels.

This is why a nutrition approach that lowers everyday inflammation can be helpful for a woman with either condition, and especially for someone managing both at once. We are not treating the diseases with food. We are supporting the body's baseline so it is less inflamed and more metabolically steady.

The Role of Insulin Resistance

Insulin resistance is a central feature for many women with PCOS. When cells respond poorly to insulin, the body produces more of it, and higher insulin can push the ovaries to make more androgens, which feeds the PCOS cycle.

Insulin resistance also tends to drive inflammation, which connects back to endometriosis. So managing insulin is not only a PCOS strategy. It is a way to calm one of the shared drivers behind both conditions. This is why I spend so much time on blood sugar stability with my clients. If you want to understand this mechanism more deeply, this guide on PCOS and insulin resistance, the hidden connection breaks it down simply.

An Anti-Inflammatory Indian Diet That Supports Both

The good news is that an anti-inflammatory, insulin-aware way of eating uses familiar Indian foods. You do not need imported powders or extreme rules. The aim is steadier blood sugar and lower background inflammation, meal after meal.

A few principles guide the plate:

• Build meals around fibre and low-GI carbohydrates so blood sugar rises gently
• Include anti-inflammatory ingredients like turmeric, ginger and garlic, which are already part of most Indian kitchens
• Add omega-3 sources, which help counter inflammation
• Reduce refined sugar and heavily processed food, which spike insulin and feed inflammation

Here is a simple way to think about it:

For a fuller list tailored to PCOS, see the best foods for PCOS, and for inflammation specifically, these best anti-inflammatory Indian foods are a good place to start.

Protein, the Quiet Hero

Protein at every meal slows down how quickly carbohydrates raise blood sugar, supports satiety, and helps preserve muscle. For Indian plates, this can mean dal, paneer, curd, eggs, chicken or fish, tofu, and soya. A common pattern I see is too much rice or roti and too little protein, which leaves blood sugar swinging and hunger returning quickly.

A simple shift is to add a protein source to breakfast, which is often the most carbohydrate-heavy meal of the day. A besan chilla, moong dal chilla, or eggs with vegetables starts the day steadier than a sweet biscuit and chai.

Movement, Stress and Sleep

Nutrition does not work in isolation. Gentle, regular movement improves insulin sensitivity, which is why even daily walks help. Shruti Haasan sharing a workout video is a reminder that movement can be part of living well with these conditions, chosen to suit how the body feels on a given day rather than punishing it.

Stress and sleep matter just as much. Chronic stress raises cortisol, which can worsen insulin resistance and inflammation. Poor sleep does the same. For many women, protecting seven to eight hours of sleep and adding simple stress-reducing habits does more than any single superfood.

What Most Advice Gets Wrong

The internet loves a single miracle ingredient for PCOS or endometriosis. One week it is a seed, the next a specific tea. The truth is calmer and more useful: no one food fixes either condition.

What actually moves the needle is the overall pattern - keeping inflammation low and insulin steady across most meals, most days. Consistency beats intensity. Crash diets and extreme restriction often backfire, raising stress and disrupting hormones further.

The other thing advice gets wrong is treating these as purely lifestyle problems. They are not. Both PCOS and endometriosis are medical conditions that need a clinician. Nutrition is a powerful support, not a replacement for proper diagnosis and treatment. Many women feel dismissed precisely because they were told to "just lose weight" instead of being properly investigated and supported.

A Clear and Important Disclaimer

Endometriosis and PCOS are medically managed conditions. This article is general nutrition guidance to use alongside your gynaecologist or treating doctor, not instead of them. Anything to do with pain, medication, surgery, or fertility must be guided by your medical team. If you have severe or worsening pain, please see your doctor. Personalised nutrition can support your treatment, but it works best as one part of a supervised care plan.

If you would like a plan built around your own reports, cycle and symptoms, that is exactly the kind of work we do at Yogyaahar through online consultations across India and for NRIs globally. You may also find Sara Ali Khan's story relatable in this piece on Sara Ali Khan's PCOS journey.

Disclaimer

This article references publicly reported statements and is provided for general educational purposes only. Yogyaahar and Dt. Trishala Goswami are not affiliated with, authorised by, or endorsed by any public figure mentioned, and nothing here implies a professional relationship or endorsement. It is general information, not personal medical advice. Please consult a qualified clinician for your own care.