What is the deal with gut health — where should you actually start?

With fibre, not supplements. Most Indians eat less fibre than recommended despite a diet that could easily deliver it, and fibre diversity feeds a broader range of gut bacteria than any capsule. Practical steps: keep the skin on fruit and vegetables, include whole dals and legumes daily, add millets and whole grains, and eat fermented foods that are already part of Indian kitchens — curd, buttermilk, idli and dosa batter, kanji, pickles without excess oil. Increase fibre gradually with adequate water, since a sudden jump causes bloating and puts people off entirely.