🌾 Fibre First: The Secret to Lasting Satiety & Gut Health

💚 Powered by NaatiBru – Low-Carb. High-Protein. Fibre-Rich.

We often track our protein, limit our sugar, and measure our calories, but how often do we focus on fiber?

In reality, fiber may be the most powerful yet ignored nutrient for modern working professionals, fitness seekers, and everyday eaters.

At NaatiBru, we place fiber first — because it’s not just about digestion. It’s about sustainable energy, craving control, metabolic health, and gut performance.

📊 What’s the Daily Fiber Goal?

| Category | Ideal Daily Fiber |

| -------- | ----------------- |

| Men | 30–38 grams |

| Women | 25–30 grams |

But most urban Indians barely get 10–15 grams/day.
Let’s fix that with a simple meal-based fibre strategy.

🥣 DAILY FIBRE SPLIT — THE NAATIBRU METHOD

We recommend targeting 6–10g of fiber per meal, with snacks adding 4–6g.

| Meal | Fibre Target | Focus |

| ------------- | ------------ | --------------------------------- |

| Breakfast | 8g+ | Start gut activation |

| Lunch | 10g+ | Boost satiety & stabilize glucose |

| Snack | 4–6g | Energy between meals |

| Dinner | 8–10g | Gentle digestion support |

🍳 HIGH-FIBRE INDIAN BREAKFAST IDEAS (8–10g)

✅ Moong Chilla + Mint Chutney + Sliced Papaya
✅ Ragi Porridge + Flaxseeds + Guava
✅ Besan Toast + Cucumber-Tomato Salad
✅ Boiled Eggs + 1 Slice Multigrain Bread + Chia Coconut Pudding

Fiber Focus:

• Moong, Ragi, Chia (soluble & prebiotic)

• Guava, Papaya, Apple (low-GI fruits)

💡 Tip: Add 1–2 tsp flax or chia to boost fiber and omega-3s.

🥗 FIBRE-RICH LUNCH COMBOS (10–12g)

✅ Millet Roti + Palak Paneer + Cabbage Thoran + Curd
✅ Masoor Dal + Lauki Sabzi + Brown Rice (small)
✅ Quinoa Khichdi + Bhindi Fry + Tomato Rasam
✅ Sprouted Moong Salad + Tinda Curry + 1 Bajra Roti

Fiber Focus:

• Cooked vegetables (spinach, bhindi, lauki, cabbage)

• Legumes like masoor, rajma, chana

• Millets like bajra, jowar, foxtail

💡 Tip: Always begin lunch with a raw veggie salad or soup for slow glucose entry.

🥜 SMART SNACKS FOR FIBRE & FOCUS (4–6g)

✅ NaatiBru Protein Ball + Coconut Water
✅ Roasted Chana + Sliced Apple with Skin
✅ Carrot-Cucumber Sticks + Hung Curd Dip
✅ Trail Mix (Pumpkin, Sunflower, Chia, Flax)

Fiber Focus:

• Seeds (chia, pumpkin, flax)

• Legumes (roasted chana)

• Fruit skin + nuts for natural crunch

💡 Tip: Avoid biscuits and namkeen. They’re low-fiber and high-carb.

🍲 LIGHT BUT LOADED DINNERS (8–10g)

✅ Mixed Veg Soup + Tofu Stir-Fry + Steamed Greens
✅ Suran (Yam) Curry + Methi Bhaji + 1 Small Roti
✅ Stuffed Moong-Dal Dosa + Cucumber Raita
✅ Stir-Fried Cauliflower Rice + Tofu Bhurji + Spinach

Fiber Focus:

• Root veggies like suran, sweet potato (half cup max)

• Leafy greens (amaranth, methi, palak)

• High-fiber substitutes like cauliflower rice

💡 Tip: Avoid heavy dals at night if you experience gas. Use moong or masoor instead.

🧠 5 GUT-LOVING HABITS TO MAXIMIZE FIBER BENEFITS

1. Hydrate: Drink 2.5–3L of water to help fiber do its job.

2. Chew Thoroughly: Fiber begins its magic in the mouth.

3. Ferment: Include curd, buttermilk, kanji for probiotics.

4. Mix Fibers: Use both soluble (chia, oats) & insoluble (veg peels).

5. Preload Fiber: Eat your veggies before rice/roti.

🔥 The NaatiBru Fibre Advantage

Our weekly meals, snacks, and smoothies are designed with fiber-first logic, combining:

• ✔️ Local Indian ingredients

• ✔️ High-fiber millets, seeds & legumes

• ✔️ Gut-friendly fermentation & prebiotic combos

Every spoon you eat supports your gut, satiety, and metabolism.

🚀 Final Word: Fibre is Fuel

It’s time to stop seeing fiber as “just for constipation.”
It’s your natural appetite suppressant, gut repair tool, and energy manager.

📢 Say it with us: “Fibre First. Always.”