The Indian fibre problem is modern, not traditional.
Older diets had more coarse grains, pulses, vegetables, seasonal fruit and home cooked snacks. Many current diets look Indian on the surface but are more refined inside. Breakfast may be white bread or plain poha. Lunch may be polished rice with a small dal portion. Evening snacks may be biscuits, chips or namkeen. Dinner may be roti and potato with very little salad.
None of these foods are wrong by themselves. The issue is repetition. Refined flour, polished rice, low vegetable portions and packaged snacks quietly reduce dietary fibre across the day.
The fix does not require a completely new diet. Add vegetables to poha and upma. Eat whole fruit instead of juice. Increase dal thickness, not only water. Add chana, sprouts or peanuts to snacks. Keep cucumber, carrot or kachumber with lunch. Try millets or whole wheat where they fit naturally.
The modern Indian diet needs fibre brought back intentionally. Not through fear, and not through fancy food. Just through better daily structure.
Fibre was once built into everyday eating. Now we have to put it back on purpose.
Start with the meal you eat most often, not the one you eat rarely. That is where one small, repeated fix does the most work.