Roti (1 Medium (7 Inches)) and Roti (1 Medium (7 Inches))

Make smaller rotis and limit the meal to 1–2; avoid seconds and large portions of rice or other starches in the same meal.

Replace part or all of wheat flour with barley flour, chickpea flour (besan), or oat flour; add psyllium husk, ground flaxseed, or fenugreek leaves to increase fiber.

Eat a salad or non-starchy vegetables first, then have the roti with protein such as lentils, chickpeas, eggs, paneer, tofu, fish, or chicken.

Avoid eating roti alone or with sweet drinks; pair it with plain yogurt or a protein-rich curry and plenty of vegetables.

Choose a thinner, smaller roti and chew slowly; pause for 10–15 minutes before deciding whether to eat more.

Take a gentle 10–20 minute walk after the meal, if safe for you, to help reduce the post-meal rise.