Fasting 12:12

Ferment Quiet

When vegetables turn into a science experiment by 4 p.m.

Use in the lab

Plant fiberZincSodiumMagnesiumTrace minerals

The plate

60%non-starchy vegetables
28%protein
12%added fat

Steps

01Shorter meals, longer chew. Grazing keeps fermenting.
02Cooked low-FODMAP greens (zucchini, spinach, cucumber) before a mountain of raw onion and garlic.
03Sugar and sugar alcohols feed the wrong tenants. Cut them while the balloon deflates.
04Ginger and a walk after eating. Carbonated drinks are not a digestif.
05If you have been diagnosed with SIBO, this plate is support — antibiotics or other drugs stay with the prescriber.

Eat

Zucchini
Eggs
Olive oil
Ginger
Spinach (cooked)
Meat or fish
Broth

Skip

Sugar alcohols (maltitol, sorbitol)
Onion-garlic bombs
All-day snacking
Kombucha as medicine

Food-first notes

Digestive enzymes
Bridges the gap while you rebuild bile flow and stomach acid.
Apple cider vinegar
A pre-meal bitter that many keto protocols use for cravings and post-meal glucose.
Zinc (food-led)
Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.
Probiotic (targeted)
Gut lining and cravings. Useful after antibiotics or a very sterile menu.

Cook

Sides

Lemon zucchini ribbons

A five-minute side that looks like pasta and behaves like a vegetable.

15 min4g net carbs

Breakfast

Spinach egg cups

Batch breakfast. Grab two, walk out the door.

25 min2g net carbs

Soups

Ginger bone broth

The fasting-window mug. Sodium, minerals, and a calm stomach.

10 min2g net carbs

Mains

Garlic chicken on cauliflower mash

Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.

35 min7g net carbs

This is not antimicrobial therapy and not a SIBO cure. Severe distension with vomiting or no stool is urgent care. Educational only — not medical advice, diagnosis, or treatment.