Gut Barrier

The plate

Steps

1. 01This is not a diagnosis of ‘leaky gut’. It is a grocery pattern people use while a lining calms down.
2. 02Drop the daily sugar, emulsifiers, and alcohol for a defined window — they are the usual insults.
3. 03Bone broth, cooked greens, and zinc-rich food (pumpkin seeds, beef, oysters). Raw salad mountains can wait.
4. 04If wheat or dairy write your afternoon, trial 30 days without them — then reintroduce one at a time.
5. 05After antibiotics, food first. A probiotic is optional; sugar is not a rebuild plan.

Food-first notes

• Zinc (food-led)

  Skin, hair, immunity. Easy to miss on a cheese-and-bulletproof-coffee menu.

• Marine omega-3

  Cools joints, supports brain and skin, balances the omega-6 load of modern food.

• Probiotic (targeted)

  Gut lining and cravings. Useful after antibiotics or a very sterile menu.

• Digestive enzymes

  Bridges the gap while you rebuild bile flow and stomach acid.

Cook

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

Mains

Herb-butter salmon & asparagus

Omega-3 on a sheet pan. A simple fish-and-greens dinner.

22 min5g net carbs

Sides

Lemon zucchini ribbons

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

15 min4g net carbs