Office workers often do not eat badly in one big way. They eat low fibre in many small ways.
The day may start with tea and toast, continue with a rushed lunch, then slide into biscuits, namkeen or sweet coffee at the desk. Sitting for hours reduces movement. Water gets forgotten during calls. By evening, the gut has had calories, but not enough structure.
Fibre helps when it is placed into the workday, not saved for dinner. Carry fruit. Keep roasted chana, peanuts or makhana instead of only biscuits. Add salad or dal to lunch. Choose vegetable poha, sprouts or chilla when ordering breakfast. If you eat canteen rice, pair it with dal and sabzi instead of gravy alone.
Movement matters too. A five minute walk after lunch is not a fitness plan, but it can support digestive routine. Standing, stretching and drinking water through the day make fibre easier to tolerate.
Do not make office fibre complicated. The best plan is visible on your desk and plate.
A working gut needs working habits. Fibre, water, movement and regular meals can fit even into a busy office day.
The best office fibre plan is the one sitting on your desk when hunger hits, not the one written in a notes app.