Opt for fruits, nuts, vrat-friendly grains, and stay hydrated by drinking plenty of water, fruit juices, or coconut water.

Dr. Saurabh Sethi advises against unstructured fasting for gut health. He recommends mindful eating and diverse food choices.

"To spotlight the worst offenders in the US, we reviewed nutrition data, menu gimmicks and marketing tactics at major chains," said World Atlas.