Undoctored Terrain Bowl: Print / Save PDF

How to Build a
Terrain Bowl

Real food. Real terrain. No prescriptions needed.

Base GreensAs much as you like
+
Root Veg½–1 cup
+
Non-Starchy Veg1 cup
+
Real ProteinPalm-sized
+
Terrain Fats2–3 Tbsp
+
Activate DigestionAdd freely
+
Hydrate RightBetween meals
1

Step 1

ROOT YOUR
TERRAIN

Terrain role: Bitter and dark greens stimulate bile flow, the liver's primary drainage pathway. Without bile, fat-soluble toxins recirculate. Eat these first, before anything else on your plate.
Base Greens Eat as much as you like: at least 1 cup raw
  • Bitter greens: Arugula, Dandelion Greens, Watercress, Radicchio
  • Romaine
  • Red & Green Leaf
  • Spinach
  • Bok Choy
  • Beet Greens
  • Red Cabbage
  • Chard
  • Green Cabbage
  • Kale
  • Collard Greens
  • Sprouts
  • Microgreens
  • Super Greens Mix
  • Purslane

Terrain Tip: Organic from your garden or a local farm is best. Bitter greens are most potent, if they taste bitter, the bile pathway is working. Rotate varieties to diversify your microbial exposure. Wash in filtered or spring water.

2

Step 2

GROUND
IT

Terrain role: Prebiotic fiber from root vegetables feeds the microbiome selectively, the microbes that govern immune response, hormone clearance, and neurotransmitter production. No fiber pill required.
Root Vegetables ½ cup (up to 1 cup post-movement)
  • Beets
  • Sweet Potatoes
  • Carrots
  • Yams
  • Parsnips
  • Pumpkin
  • Turnips
  • Taro / Yucca
  • Spaghetti Squash
  • Acorn Squash
  • Butternut Squash
  • Delicata Squash
  • Celeriac
  • Rutabaga

Terrain Tip: Roast or steam in bulk for the week. Cooling cooked starches increases resistant starch content, feeding beneficial bacteria even more effectively. Eat in season. Organic is always best.

3

Step 3

BUILD THE
MATRIX

Terrain role: Sulfur-rich vegetables support Phase 2 liver detoxification. The step where fat-soluble toxins are made water-soluble for excretion. These are non-negotiable for anyone with a chemical or drug history.
Non-Starchy Vegetables 1 cup raw, roasted, or steamed
  • Broccoli
  • Onions / Scallions
  • Cauliflower
  • Peppers
  • Asparagus
  • Eggplant
  • Cabbage (all)
  • Artichokes
  • Brussels Sprouts
  • Celery
  • Tomatoes
  • Snow Peas
  • Radish / Daikon
  • Zucchini
  • Green Beans
  • Mushrooms
  • Cucumber
  • Watercress

Terrain Tip: Eat what's in season. Sulfur vegetables (broccoli, cauliflower, Brussels sprouts, asparagus) are especially important for liver terrain. Eat in season and vary widely for microbial diversity.

4

Step 4

FEED THE
TERRAIN

Terrain role: Amino acids from real animal protein run every detoxification pathway, build every immune molecule, and maintain every tissue. The liver cannot drain without them. Organ meat is the most mineral-dense food on earth.
Real Protein Palm-sized portion: pasture-raised or wild-caught
  • Organ meat (most mineral-dense): Liver, Heart, Kidney: grass-fed
  • Pasture-raised Eggs: the most complete food
  • Wild-caught Fish: Sardines, Salmon, Mackerel, Cod, Haddock, Halibut
  • Shellfish: Oysters, Scallops, Clams, Shrimp, Crab
  • Grass-fed Beef / Bison
  • Lamb / Venison
  • Organic Poultry
  • Wild Game

Terrain Tip: Wild-caught fish only, never farmed. Organic pork if used. Pasture-raised eggs from local farms if possible. Sardines with bones are one of the most mineral-complete foods available, eat them freely.

5

Step 5

PROTECT
THE CELL

Terrain role: Every cell membrane is built from fat. Seed oils (canola, soy, sunflower, safflower) incorporate into cell membranes and make them fragile and inflammatory. Real saturated and monounsaturated fats make them stable.
Terrain Fats 2–3 Tbsp: never cook with seed oils
  • Avocado
  • Extra Virgin Olive Oil
  • Butter (grass-fed)
  • Ghee
  • Coconut Oil
  • Avocado Oil
  • Tallow / Lard (pastured)
  • Duck Fat
  • Olives (any variety)
  • Coconut Butter
  • Nuts: Macadamia, Walnuts, Pecans, Brazil, Almonds
  • Seeds: Pumpkin, Sesame, Flax, Chia
  • Tahini
  • Homemade Dressings

Terrain Tip: AVOID all seed oils: canola, soy, sunflower, safflower, cottonseed, vegetable oil. These are the most pro-inflammatory substances in the modern diet. Cook with butter, ghee, coconut oil, or tallow only. Make your own dressings, every commercial dressing contains seed oil.

6

Step 6

ACTIVATE
DIGESTION

Terrain role: Digestion begins in the mouth and depends on stomach acid, bile, and enzymes, not supplements. Fermented foods, bitter herbs, and raw apple cider vinegar support all three naturally. Add freely. Rotate.
Flavor Terrain Add freely: the more variety the better
  • Bone Broth (homemade)
  • Raw Apple Cider Vinegar
  • Fresh Herbs (all)
  • Lemon / Lime Juice
  • Sauerkraut (raw)
  • Kimchi (raw)
  • Raw Pickles
  • Dulse Flakes
  • Nori / Furikake
  • Sea Salt (unrefined)
  • Coconut Aminos
  • Spices (no MSG)
  • Balsamic Vinegar
  • Mustard (clean label)
  • Capers
  • Fresh Garlic / Ginger

Terrain Tip: Check ALL labels. Hot sauce, salsa, dressings, spice blends, mustard. Must have no added sugar and no seed oils. Fermented foods feed the microbiome directly. Unrefined sea salt provides trace minerals. Dulse flakes replace iodine lost from clean eating.

7

Step 7

HYDRATE
RIGHT

Terrain role: Hydration is not volume. It's mineral matrix. Water without minerals does not enter the cell. Drink 30 min before meals. Wait 1.5 hours after. Never drink during meals. You are diluting the stomach acid your terrain depends on.
Real Hydration Between meals only: not during
  • Best: Natural spring water: find local springs at findaspring.com
  • Best bottled: Non-ozonated, non-RO spring water (check the label)
  • Remineralization: Quinton Isotonic or Hypertonic seawater: the most complete mineral supplement available
  • Whole-house carbon filter for bathing water
  • Mineral-rich bone broth (counts toward hydration)
  • Coconut water (occasional: unsweetened, from the fruit)
Timing Protocol: Brush teeth on waking → drink 500ml spring water → wait 30 min → eat → wait 1.5 hours after eating → drink again → stop drinking 30 min before next meal. Repeat. Never drink during meals. AVOID: RO/reverse osmosis water (demineralized), Kangen/alkaline machines, tap water without whole-house filtration.

The Undoctored Terrain Bowl

Quick Reference  ·  Allie Johnson, DNM, DIM, PNM  ·  theundoctored.com

1
Root Your Terrain
  • Arugula
  • Dandelion greens
  • Watercress
  • Spinach / Kale
  • Beet greens
  • Chard
  • Sprouts
  • Microgreens
  • All dark leafy greens
2
Ground It
  • Beets
  • Sweet potato
  • Carrots
  • Parsnips
  • Pumpkin / Squash
  • Yams / Taro
  • Turnips
  • Celeriac
3
Build the Matrix
  • Broccoli
  • Cauliflower
  • Asparagus
  • Brussels sprouts
  • Cabbage (all)
  • Artichokes
  • Mushrooms
  • Peppers / Celery
4
Feed the Terrain
  • Liver / organ meat
  • Pasture-raised eggs
  • Sardines / Salmon
  • Oysters / Shellfish
  • Grass-fed beef
  • Lamb / Bison
  • Wild game
5
Protect the Cell
  • Butter / Ghee
  • Coconut oil
  • Extra virgin olive oil
  • Tallow / lard
  • Avocado
  • Olives
  • Nuts / Seeds
  • NO seed oils
6
Activate Digestion
  • Bone broth
  • Raw ACV
  • Fresh herbs
  • Lemon / lime
  • Sauerkraut
  • Kimchi / Pickles
  • Dulse / Sea veg
  • Unrefined sea salt
7
Hydrate Right
  • Spring water
  • Quinton seawater
  • Mineral broth
  • 30 min before meals
  • 1.5 hr after meals
  • Never during meals
  • No RO water
"You can't consent to what you've never been told."