Lifestyle coach explains how plant-based diet helps your gut, heart, mood, and hormones

Your body needs, nutrients, minerals, and fibre to stay healthy. Fibre rich diet works like a daily clean body. It helps to keep digestion smooth balance reduce cravings, and support gut bacteria that lift your mood, energy and immunity.

For many people, a plant-based diet still sounds like a light, leafy meal meant only for weight loss. “But the actual hero is fibre,” says lifestyle coach Nidhi Nahata: Founder of Justbe by Nidhi Nahata, and Lifestyle Coach, Sadashivanagar, Bengaluru. “Most modern diets are low in fibre. And yet, fibre is what keeps the gut clean, supports the heart, balances hormones, regulates energy, and even lifts mood.” She says, adding, “When you eat food grown from soil and sunlight, the body finds its natural rhythm again.”

The moment you start adding more plant-based foods, grains, nuts, fruits, vegetables, legumes, the body begins to respond. Digestion feels lighter. Energy stays steady. Cravings reduce. Skin clears. And sleep improves without effort, Nahata tells Moneycontrol

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“It’s a kind of soft healing from the inside out,” Nahata explains, “Plant-based meals don’t overwhelm the body. They support it.”

Nahata shares 10 ways a plant-based diet heals the body:

• Antioxidants and fibre calm inflammation, the root of many chronic diseases.


• Examples: flaxseeds, walnuts, spinach, berries, turmeric

• Fibre cleans the intestines, feeds good bacteria, and regulates bowel movement.


• Examples: oats, papaya, bananas, leafy greens

• Soluble fibre helps lower cholesterol and keeps blood flowing smoothly.


• Examples: almonds, apples, barley, beans, chia seeds

• Slows sugar absorption, preventing sudden spikes and crashes.


• Examples: quinoa, millets, brown rice, hummus, sweet potatoes

• A fibre-rich gut makes more serotonin, the feel-good hormone.


• Examples: leafy greens, nuts, bananas, fermented foods

• Light, fibre-rich meals reduce nighttime digestive load.


• Examples: kiwi, pumpkin seeds, chamomile tea, vegetable soups

• Fibre flushes toxins that show up on the skin.


• Examples: tomatoes, avocados, oranges, carrots, cucumbers

• Fibre keeps you full and stabilises blood sugar.


• Examples: makhana, dates, nut butters, fresh fruits, roasted chickpeas

• Certain fibres help clear excess hormones and reduce inflammation.


• Examples: legumes, broccoli, leafy greens, sesame seeds, flaxseeds

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• Fibre-rich diets lower the risk of heart disease, diabetes, obesity and high BP.


• Examples: vegetables, nuts, seeds, beans, whole grains