Remedy Sheet — Fiber boosters + “Cooling” bedtime water
Goal: improve digestion/satiety + reduce “heat” feeling at night. Start low and increase slowly.
Fiber boosters (choose 1–2/day)
Target fiber: ~35 g/day
Isabgol: 1 tsp in 300–400 ml water (start low). Keep 2 hours away from meds.
Chia: 1 tbsp soaked in curd/water (up to 2 tbsp if tolerated).
Sabja (basil seeds): 1 tsp soaked in water (cooling).
Flaxseed: 1 tbsp ground in curd/sambar (calories add up—keep portion fixed).
If you feel gas/bloating: cut dose in half and build up over 7–10 days. Always increase water when you increase fiber.
Bedtime water (30–60 min before sleep)
Gond katira: soak 6–8 hours; start with a small piece (≈½–1 tsp when expanded). Drink with 300–500 ml water.
Optional: jeera/saunf water (light), or plain water if digestion is sensitive.
If waking to pee: reduce bedtime water; push more water earlier in the day.
Keep bedtime add-ons simple if you have reflux/IBS. If you have kidney disease or take BP meds, don’t push electrolytes without medical guidance.