Brown rice, daal curds vegetable (1 piece) and Mango fruit (1 piece)

Reduce the brown-rice portion and replace part of it with cauliflower rice, non-starchy vegetables, or a small serving of barley.

Eat the vegetables and curds first, then daal, and have the brown rice last; avoid eating the mango on an empty stomach.

Keep mango to a small portion and have it after the meal with plain curds or a handful of nuts; choose less-ripe mango rather than very ripe mango.

Increase protein and fiber in the meal with extra daal, tofu, paneer, eggs, fish, or chicken, while limiting added sugars and sweetened curds.

Add a salad or cooked non-starchy vegetables such as spinach, okra, broccoli, cauliflower, cabbage, or beans before the rice.

Take a 10–20 minute easy walk soon after eating, and monitor your response to identify whether rice quantity, mango, or both are the main trigger.