Digestive regularity is not built by one food at one time. It is built by the pattern of the day.
Fibre supports regularity in several practical ways. Some fibre adds bulk. Some holds water. Some feeds gut bacteria. In Indian meals, this can come from dal, vegetables, fruit, whole grains, sprouts, seeds and selected fibre supplements like psyllium husk.
The daily rhythm matters. A person who eats low fibre breakfast, skips lunch vegetables, snacks on biscuits and drinks little water may struggle even if dinner is home cooked. Regularity needs food, fluid and routine working together.
Start with the plate. Add dal or beans daily. Eat at least one fruit. Increase cooked vegetables. Keep salad if it suits you. Replace a few refined snacks with roasted chana, peanuts, sprouts or makhana. Move your body, even with a short walk after meals.
Do not increase fibre suddenly. A slow rise is usually easier on the gut. If constipation is severe, painful or persistent, get medical advice instead of only changing food.
Healthy digestion is often ordinary. More plants, enough water, regular meals and movement give fibre the setting it needs.
Regularity is rarely a single-food fix. It shows up after a week of decent plates, not after one unusually fibrous dinner.