Replace white rice with brown rice, millet, or quinoa for added fibre.

Use whole-wheat or multigrain atta instead of maida for everyday chapatis. 

Choose oats or whole-grain bread instead of sugary cereals or white toast.

Eat fibre-rich fruits like guava or a pear instead of sugary desserts.

Cook vegetables with skins on to retain nutrients and fibre.

Choose roasted chana, makhana, or nuts instead of chips. 

Use grated coconut in dishes for natural fibre and flavour instead of cream. 

Drink water with high-fibre meals to aid digestion and nutrient absorption.