Sarah Newland Gut Lab

28/07/2026

I’m 45. I feel fit, strong, and I wake up with energy at 6am every day. I feel like a bit of a wa**er making a post about this 😂 Sorry. But perhaps some of the tips might be helpful.

I don’t eat or live perfectly, and no food is a magic bullet. It’s the things that I DON’T eat every day/week that matter too (looking at you grains, legumes, processed foods, seed oils)... but I do believe that what we eat repeatedly, week after week, determines how well we age.

I prioritise these 11 foods because they provide many of the things I want more of:

• Bioavailable protein and minerals
• Omega-3 fats
• Collagen-building amino acids
• Fermented foods and beneficial bacteria
• Polyphenols and prebiotic fibres
• Nutrients that support liver detox phases
• Stable, traditional cooking fats that nourish the gut
• Foods that help keep inflammation in check

I want strong muscles, strong bones, a capable immune system, a healthy gut and enough energy to fully participate in my daughter’s life for a long time. I plan on feeling fit and energetic at 85 too, and I know that won’t happen by suddenly making changes when I’m 70. It requires consistency now. Not perfection and not chasing every wellness trend, just good consistent habits.

Just giving my body the raw materials it needs every day, and making sure my gut can absorb them. Because you can eat a nutrient-dense diet and still struggle with deficiencies when digestion, bile flow, stomach acid or the gut lining aren’t functioning well.

Which foods have I left out? Put it in the comments!

If you’re eating well but still feel inflamed or depleted, comment RESETME and I’ll send you information about my 30-Day Gut & Metabolic Reset.

Save this post to remind you that healthy aging is built through what we do consistently, not occasionally.

23/07/2026

You quit gluten. Then dairy. Then eggs. Then onions, garlic, fermented foods... but despite avoiding these foods, you know your gut is not right.

Maybe you’re a bit less bloated because you’re no longer eating the bloat triggers. Maybe you have less gut pain when you ‘are good’ with meal choices. But if your digestion is still fragile and you continue reacting to more foods, you have not healed, you have just become better at dodging immediate culprits.

Real gut healing means creating the right environment for repair: reducing inflammation, nourishing the gut lining, supporting the microbiome and giving damaged tissue enough nutrients, time and consistency to properly rebuild. ‘Being good’ half the time but then ruining your efforts with blow outs can un-do any healing your gut may have attempted to begin. You’re back at square one!

This is what the 30-Day Gut & Metabolic RESET can help with. It gives the gut what it needs: the opportunity to rest, repair and be nourished. And you have my guidance the whole way through.

Because avoiding the foods that hurt is only the beginning.

Healing the reason they hurt is the real work.

Save this if your “safe-food” list keeps shrinking, and send it to someone who needs to hear it!

Comment RESETME and I’ll send you the details.

22/07/2026

21/07/2026

Your body wasn’t designed for a world full of plastic, yet researchers just found microplastics in EVERY human bile sample they tested.😳

No wonder so many people are having gallbladder issues.

Every day we’re exposed to plastic through synthetic clothes, water, food packaging, tea bags, take away containers, and sadly even the air we breathe.

And your bile is trapping and accumulating the microplastics your body can’t get rid of. 🤯

Bile isn’t just there to digest fats. It’s one of the body’s major ways of moving waste OUT. If bile becomes congested, our capacity for digesting food and detoxing waste and hormones is affected.

Maybe supporting healthy bile flow has never been more important.

This is one of the reasons I’ve been so passionate about liver and gallbladder flushing over the years.

No, we can’t avoid every toxin. But we CAN support the pathways our bodies already use to eliminate and heal.

Many people report improvements in:

✨ Bloating
✨ Digestion
✨ Sleep
✨ Constipation
✨ Energy
✨ Brain fog
✨ Hormonal symptoms
✨ Skin issues
✨ Overall vitality

👀 Curious? If you want to see stories, photos and testimonies from people I have guided through their first liver flush, check out the FLUSH highlights on my profile. The stories never cease to amaze me. 💚

Or if you want to jump straight in, simply comment FLUSHME below, or DM me the word FLUSHME, and I’ll send you more information.

♻️ Save this post for later.
Someone you love might need to see it.

21/07/2026

Mineral cheat sheet. When a chronic health condition or illness strikes, one of the first things to consider is mineral deficiencies. Most of us in the modern world have mineral deficiencies, because our food is crap compared to 100 years ago. Fresh produce is not coming from mineral rich soil the way it used to, we are loaded with mineral depleting toxins, and modern stressors mean our supply/demand for minerals is way out of balance.

Testing such as HTMA is a good way to zoom in on your mineral status and tailor your nutrient intake accordingly. But there is plenty you can do without testing too.

The 30-day Gut & Metabolic Reset is an excellent way to bring your health back and support mineral status. Comment RESETME for more info.

Save this to keep it handy, dm to work with me, and share with someone who might need it 🙏🏼🤍👌🏼

21/07/2026

Konjac is not only good for weight management, it’s an underrated gut health food. The konjac root is mostly glucomannan, a prebiotic fibre that feeds the beneficial bacteria Akkermansia muciniphila, helps produce short-chain fatty acids, helps keep the mucosal wall in your gut lining well, improves satiety, and can help regulate blood sugar.

If you’re looking for an alternative to rice (or pasta), look no further.

⚠️ One tip… when buying konjac/shirataki rice/noodles, check the ingredients (as always 😉), because (as always!) there are plenty of products on the shelves that are marketed as “konjac” but are made mostly from tapioca flour, rice flour or other starches 🙄. The ingredients should be very simple, konjac and water.

Tap through to learn how konjac can boost natural GLP-1 and more. Share this with a friend who deserves to know too!

Have you tried konjac before? Let me know your favourite ways to use it below 👇 …I use it instead of pasta and rice. I love it so much I recently brought 12kg of dried shirataki rice from bali to Oz because it’s so much cheaper there and you can buy it in bulk! (Thank you Soil Food Temple | Health Food Store 🤍🙏🏼)

Konjac is just one tip of many. My 30-Day Gut & Metabolic Reset teaches you how to choose foods that genuinely nourish your microbiome, reduce inflammation, and support long-term health.

Comment RESETME and I’ll send you the details.

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18/05/2026

One of the most overlooked pieces of the gut health puzzle is bile flow. People often focus entirely on killing microbes. Antimicrobials, restrictive diets and supplements, but if bile is thick, stagnant or not flowing properly, the environment in the gut still favours overgrowth.

Bile isn’t just there to digest fats. Healthy bile flow helps:

• regulate microbes in the small intestine
• stimulate motility
• carry toxins and waste OUT of the body
• support hormone clearance
• prevent stagnation in the digestive system

If bile flow is sluggish, people can end up with symptoms like bloating, upper abdominal fullness, floating stools, reflux, skin issues, constipation, incomplete bowel movements, hormonal issues and fatigue.

This is a huge part of why I focus so heavily on drainage, liver support and bile flow. Liver flushing can kick-start better bile flow, clearance and digestion.

If you want more info:
Comment “FLUSH”, send me a DM, or check out the FLUSH highlights tab on my profile.

13/05/2026

Medications can be necessary. They can save lives in acute situations and resolve dangerous infections. But they come at a cost.

Because while meds may target one issue… they disrupt one of the most important body systems: your gut microbiome. Gut health and your gut biome are foundational to ALL health, so this consequence matters.

This post meds gut repair guide is here to get you out of fear and into informed action. What matters most is not just taking the meds, but how you support your body during and after.

Comment MEDS and I’ll send you think, or, hit the link in bio. Grab a copy for you or someone you love who could do with the help. It’s AUD $9.99 & will be delivered to your inbox immediately.

09/05/2026

Mamas-to-be in Vic! This post is a reminder to enter the ultimate Bellarine Babymoon giveaway. Before your world changes forever, win a $2600 value package of rest, photography, nourishment & private birth education. Visit to enter.

During pregnancy, well-meaning doc’s will tell you to take folic acid. What they should be suggesting is to take a natural or active form of the vitamin, which can be absorbed and will not cause inflammatory symptoms. Tap through this post to understand what I mean.

Pregnancy, postpartum, and baby-raising is a time where nutrition and health are at the forefront of daily thoughts and concerns. Hit the link in my bio and tap on the ‘WOMB TO WORLD recipe eBook for mums & bubs” button. This AUD $29 purchase offers peace of mind knowing you are providing yourself and your baby the nutrition to grow and maintain a healthy gut - the foundation for good health through life. Need to send a gift to a pregnant friend abroad? This is perfect. Sent to your inbox immediately, and simple to print out if you like.

29/03/2026

This reel is for those who are curious to know how the 7-day flush works. For more info or to book in, please comment or DM ‘flush’ and I’ll be in touch ☺️ ….you also might like to check out the FLUSH highlights reel on my profile, where you can see many photos and messages from clients during and after their flush.

There really aren’t many people that a liver flush couldn’t benefit! Cleaning your detox pathways allows the body to process and expel toxins better, and enhancing bile flow supports better digestion and gut health. You see the evidence of this not just in how your belly feels but in your skin, eyes and vitality.