What we eat directly shapes our gut environment. Hidden food sensitivities can quietly create inflammation, while lacking key micronutrients can weaken digestion and repair.
Nourishing the body with whole, unprocessed foods—and understanding how it uniquely responds to your gut and immune system—lays the very foundation for gut healing.
I did my food sensitivity test recently in September and it always brings profound healing. I discovered new sensitivities like caffeine, corn, MSG, Sesame, and Benzoic acid that were triggers for me.
Through this process I always discover new foods that I love, like buckwheat, quinoa and rooibos tea, that I've been missing from my diet. The process is not mindset of "lack" but one of discovery and slowing down.
Movement and rest are essential to digestive balance. Consistent, gentle exercise supports motility and reduces inflammation, while quality sleep allows the gut to repair and regulate.
Even simple daily habits—hydration, meal timing, and mindful eating—can help restore harmony in the digestive system.
Lately my favorite part of my day is my evening walks in my neighborhood under the moonlight; here's the super moon 2 nights ago.
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Connecting to this rhythm keeps my body and mind grounded.
3.) Microbiome Imbalances
The gut is home to trillions of microorganisms that influence everything from immunity to mood. When this delicate ecosystem becomes disrupted, symptoms like bloating, irregularity, and inflammation often follow. Rebalancing the microbiome through fiber-rich foods, probiotics, and targeted support can bring profound relief.
4.) Stress:
I put stress in it's own category, separate from lifestyle factors. Stress is an incredibly common contributer to gut issues for many of my clients.
Often a life event happens that "overflows their bucket" and makes it impossible to recover. Acute gut issues now become chronic.
The gut and brain communicate constantly, and when stress levels rise, digestion slows, inflammation increases, and symptoms can flare.
There's a phenomenon called Psychoneuroimmunology (PNI). Our immune system sends it's army when we're under real or perceived stress. This causes inflammation. I wrote about it here (a simple meditation is included at the end of the post).
Calming the nervous system—through breathwork, setting healthy boundaries, and other restorative practices—helps your gut function with greater ease.
5.) Environmental exposures
Everyday toxins—from household products, to cosmetics, medications, to emulsifiers in foods we eat—can place an extra burden on the digestive system.
Over time, these exposures may contribute to inflammation or disrupt microbial balance. Becoming more mindful of what we breathe, touch, and consume can support a cleaner, more resilient internal environment.
The holidays tend to touch all five of these areas....
Which is why I try to approach this season with more mindfulness—and a little creativity.
For me, nourishment isn’t just about what I avoid; it’s about what I add, what I create, and what feels good in both body and spirit.
Each year, I look for ways to bring healthier traditions to the table, recipes that honor the festive moments but still support gut balance and vibrant energy.
Swap vegetable oil for avocado oil for a healthier version (avocado oil won't impart a strong flavor and has an anti-inflammatory balance of fatty acids)
Instead of cooking spray full of fillers and emulsifiers that disrupt the intestinal lining, purchase this oil sprayer instead. It's one of those life-changing kitchen tools that is a must have!
To make a corn-free baking powder: take 1tsp cream of tartar + 1/2 tsp Baking soda + 1/2 tsp arrowroot powder
If you can't tolerate eggs, make a "flax egg"; each "egg" is 1T ground flax + 3T water, let sit for 5 min
Make clean up a breeze by using your dishwasher! Lately this is my favorite tool to ease the flow of my kitchen time.
Wishing you health, happiness, & vitality, ​ Sarah Neumann Haske, MS, RDN Gut Health Dietitian & Certified Microbiome Analyst ​www.neumannwellness.com​
What's Growing In My Garden
I’ve got a handful of tulip bulbs, ginseng seeds, and some black cohosh roots waiting to go into the ground. Now I’m just holding out for a sunny day and a little free time to plant them.
Today I also strained my homemade skullcap tincture—crafted from plants grown right in my garden.
I started this batch about eight weeks ago, and it’s so rewarding to see the process come full circle. I originally purchased the skullcap seeds from Strictly Medicinal two years ago, and they’ve grown beautifully ever since.
Skullcap contains flavonoid compounds (like baicalin, baicalein, and wogonin) that appear to gently modulate neurotransmitters like GABA and supports relaxation.
Beyond relaxation, skullcap is traditionally valued for its potential antioxidant and anti-inflammatory effects — supporting overall nervous-system health and offering mild neuroprotective benefits over time.
I’ve been experimenting with fermented foods again, and this week I started a batch of fermented homemade hot sauce. Fermenting is so much easier than it seems—especially if you have the right tools.
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If you're looking for something gentler, I wrote an extensive post about how to ferment foods and provide a Ginger-Lime Carrot ferment.
​Fermentation weights are a must, and you can use a simple regular mason jar as your vessel.
Just be sure to thoroughly wash your hands, jars, and utensils before you begin. A clean setup helps ensure a healthy, successful ferment.
Research & News
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​Dysbiosis and Dyslipidemia: Unraveling the Microbiome's Role in Lipid Metabolism and Therapeutic Potential: This 2025 review explores how imbalances in the gut microbiome (“dysbiosis”) play a significant role in disrupting cholesterol metabolism and contributing to dyslipidemia—an important risk factor for cardiovascular disease. The authors highlight how gut-derived metabolites, such as short-chain fatty acids, bile acids, and inflammatory bacterial components, influence immune function and cholesterol regulation. They also emphasize that interventions aimed at restoring microbial balance—like dietary changes, probiotics, prebiotics, and synbiotics—show promising potential for improving lipid profiles and supporting heart health. Overall, the study reinforces the growing understanding that nurturing gut health has far-reaching metabolic benefits, extending well beyond digestion.
End the cycle of bloating, gas, reflux, diarrhea, and constipation for good.
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Done with Prescriptions & Being Told "Everything Looks Normal"?
As a Gut Health Dietitian and Certified Microbiome Analyst, I offer a powerful, personalized approach to your gut health.
With 1:1 coaching and advanced testing, you’ll break through the noise and feel like yourself again.
Sarah Neumann Haske, MS, RDN is a Gastrointestinal Dietitian & Nutritionist with over 20 years of experience, specializing in digestive health for the past decade. She holds a Master’s of Science in Human Nutrition, is a Certified Microbiome Analyst, and is the Owner of Neumann Nutrition & Wellness, LLC. Her Digestive Reset Program helps clients heal their gut, using a root-cause approach to their digestive health. As a result of her program her clients are able to come off medications, feel more energized, and be more confident in their bodies again. Ready to move beyond one-size-fits-all solutions? Schedule a free digestive assessment with Sarah and find out if her custom-built, 1-on-1 Gut Health Coaching Program is the perfect fit for you.
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