11 Diabetes Management Strategies That Work for Indian Families

8. Support gut health with dahi, idli batter, and fibre

A healthy gut can help with glucose regulation. Fermented staples—like dahi, idli, and dosa batter—contain beneficial bacteria, and combining them with fibre creates an environment that may improve blood sugar control (research connecting gut health and metabolic disease). Use fresh homemade curd where possible and avoid sweetened fruit yogurts. When sharing meals, offer idli with sambar and a vegetable chutney rather than deep-fried snacks. Keep portion sizes sensible and combine fermented foods with protein and fibre for a balanced meal. Action steps this week: include a small bowl of dahi at one meal daily and replace one fried snack with idli or roasted chana for a gut-friendly swap.