10+ Easy Fibre Hacks by Dr. Dee to Boost Gut Health Naturally

The Most Underrated Eating Habit: Fibre

The most anti-inflammatory and overlooked dietary complement is fibre. In today’s fast-paced world of processed and convenience foods, our fibre intake is significantly reduced.

Fibre feeds the good bacteria in your gut and supports healthy digestion. Parents are often concerned that their children don’t get enough fibre. This has long-term consequences, such as a rise in colorectal cancer — not just in Western countries, but now in India too. Chronic constipation and piles are also linked to low-fibre diets.

But how do we include more fibre without compromising taste?

Dr. Dee’s 10 Easy Fibre Hacks for Indian Diets

No.s	Hack	Details
1	Flaxseed Powder on Everything	Add 1 tbsp ground flaxseed to dosa batter, curd, soups, or sabzi tadka. Rich in soluble fiber and lignans for estrogen support.
2	Chia Seed in Bedtime Milk	Soak 1 tsp chia in warm nut milk for 2 hrs, add cinnamon, and drink before bed.
3	Swap Half Your Atta	Replace 30–50% wheat flour with bajra, ragi, besan, or sprouted flour. Boosts resistant starch and fibre.
4	Start Meals with Raw Crunch	Eat cucumber, carrot, or cabbage salad before meals. This slows glucose spikes and increases fibre absorption.
5	Add Lentils to Curry	Blend 2 tbsp cooked masoor, moong, or rajma into sabzi. Women need 25–30g/day; ½ cup dal = 6–8g fibre.
6	Use Green Banana Flour	Add 1 tsp to smoothies or rotis for 4g resistant starch. Improves gut health and stool consistency.
7	Choose Skin-On	Don't peel potatoes, carrots, or gourds. Wash and roast with skin to retain fibre.
8	Blend, Don’t Juice	Make smoothies with amla, guava, or pomegranate. Retains fibre and reduces sugar spikes.
9	Add Grated Veggies to Dough	Mix grated lauki, carrot, beetroot, or spinach into batter or dough. Hidden fibre boost for kids.
10	Snack Smart	Roasted chana, popped amaranth, foxnuts with jeera Nuts and seeds trail mix Vegetable thepla roll Steamed moong or chamba sprouts chaat Boiled sweet potato Hummus with veggie sticks Mushroom sauté Whole fruits as snacks

No.s

Hack

Details

Flaxseed Powder on Everything

Add 1 tbsp ground flaxseed to dosa batter, curd, soups, or sabzi tadka. Rich in soluble fiber and lignans for estrogen support.

Chia Seed in Bedtime Milk

Soak 1 tsp chia in warm nut milk for 2 hrs, add cinnamon, and drink before bed.

Swap Half Your Atta

Replace 30–50% wheat flour with bajra, ragi, besan, or sprouted flour. Boosts resistant starch and fibre.

Start Meals with Raw Crunch

Eat cucumber, carrot, or cabbage salad before meals. This slows glucose spikes and increases fibre absorption.

Add Lentils to Curry

Blend 2 tbsp cooked masoor, moong, or rajma into sabzi. Women need 25–30g/day; ½ cup dal = 6–8g fibre.

Use Green Banana Flour

Add 1 tsp to smoothies or rotis for 4g resistant starch. Improves gut health and stool consistency.

Choose Skin-On

Don't peel potatoes, carrots, or gourds. Wash and roast with skin to retain fibre.

Blend, Don’t Juice

Make smoothies with amla, guava, or pomegranate. Retains fibre and reduces sugar spikes.

Add Grated Veggies to Dough

Mix grated lauki, carrot, beetroot, or spinach into batter or dough. Hidden fibre boost for kids.

Snack Smart

Roasted chana, popped amaranth, foxnuts with jeera
Nuts and seeds trail mix
Vegetable thepla roll
Steamed moong or chamba sprouts chaat
Boiled sweet potato
Hummus with veggie sticks
Mushroom sauté
Whole fruits as snacks

These are healthier options than biscuits, chips, or pastries. Be kind to your microbiome, and it will be kind to you in return.

– Dr. Dee
Feminine Systems

Dr. Dee ‘s Hacks to Increase Fibre Daily

The Most Underrated Eating Habit: Fibre

Dr. Dee’s 10 Easy Fibre Hacks for Indian Diets