Increasing fibre should feel like training, not punishment.
If your current meals are low in dietary fibre, do not jump directly into large salads, beans at every meal and fibre supplements twice daily. The gut often needs time to adapt. A sudden rise can cause gas, bloating or heaviness, especially with fermentable fibres.
Start with familiar Indian foods. Add vegetables to poha. Add a bowl of dal at lunch. Eat one whole fruit daily. Choose roasted chana instead of biscuits a few times a week. Use sprouts in small portions before making them a daily bowl. If you add a fibre supplement, begin with a small serving and increase only if comfortable.
Cooked fibre is often gentler than raw fibre. Moong dal, lauki, pumpkin, carrot, tori and soft sabzi may be easier than large raw salads for some people. PHGG or acacia fibre may suit people who want gentler soluble fibre, but personal tolerance still matters.
Keep water steady. Fibre without fluid can feel uncomfortable, especially psyllium husk.
The aim is not maximum fibre by tomorrow. The aim is a digestive health routine that your body accepts and your lifestyle can repeat.
Treat a fibre increase like training a habit, not passing a test. The gut rewards patience far more than ambition.