Morning tonic
Sip hot water with lemon, dandelion root, and ginger before food to nudge bile flow and gallbladder contractions.
Lunch salad build
- Massaged kale + roasted beets + sprouted lentils + artichokes
- Dress with apple-cider vinegar, EVOO, and ground hemp seeds
- Add 1 tsp psyllium if stool form is loose
Evening soup
Puree carrots, fennel, cauliflower, and white beans with miso to marry soluble fiber with soothing broth. Finish with black pepper + turmeric for mild anti-inflammatory lift.
Why the stack works
- Soluble fiber -> makes microbiota produce butyrate, fueling colonocytes
- Bitter greens -> wake up bile so fats move without stagnation
- Sulfur veggies -> deliver sulforaphane to support phase II detox
Stool scoring app tip: aim for Bristol 3–4, logging meals that push you higher.
