Dinner needs fibre, but it also needs comfort. Heavy, oily high fibre meals are not the only option.
A light Indian dinner can still include vegetables, dal and whole grains. Try moong dal khichdi with vegetables, vegetable dalia, millet upma, roti with lauki chana dal, curd rice with cucumber and carrot, or soup with sprouts on the side. The idea is to use fibre rich foods without making the meal difficult to digest.
The common dinner mistake is going too plain or too heavy. Plain rice with curd may feel light, but it can be low in fibre. Fried paratha with potato may be filling, but not necessarily gentle. A better middle path is soft dal, cooked vegetables, modest grain portions and some raw salad only if it suits your stomach at night.
If you get bloating easily, keep dinner fibre cooked rather than raw. Lauki, tori, pumpkin, carrot, beans, spinach and moong dal are often easier than large raw salads late at night.
Small routines help. Finish dinner at a regular time. Drink water earlier in the day. Do not add fibre suddenly at night.
Fibre at dinner should feel steady, not forceful.
If dinner needs to be gentle, cook the fibre rather than serving it raw. A soft, well-cooked sabzi still counts.