Digestive health plays a foundational role in overall well-being. When our gut is functioning optimally, it supports not only regular, comfortable bowel movements but also nutrient absorption, hormone balance, immune health, and even mood regulation. Whether you're managing occasional digestive discomfort or looking to optimize gut health long-term, there are a few evidence-based fundamentals worth focusing on. The following are key areas that I frequently work on with clients:
1. Hydration: The Unsung Hero of Digestion
Water helps break down food, move nutrients through the digestive tract, and support the formation of soft, easy-to-pass stools. Even mild dehydration can lead to sluggish motility and hard, dry stools, which are two common contributors to constipation. Increasing hydration is one of the most common first recommendations I give clients when they describe symptoms of slow motility or constipation, and they are often surprised by how much daily water intake I recommend!
Quick Tips:
Aim for at least half your body weight in ounces of water daily (e.g., 75 oz for a 150 lb person), adjusting upward if you’re active or in a hot climate.
Start the day with a large glass of water before breakfast and coffee to kickstart digestive processes.
Herbal teas and water-rich produce like cucumber, citrus, and melon also help hydrate.
2. Fiber: Fuel for Digestion & the Microbiome
Dietary fiber is essential for healthy stool consistency, regularity, and maintaining a diverse and flourishing gut microbiome. It’s broadly categorized into:
Soluble fiber, which forms a gel-like substance in the gut and supports softer stools (found in oats, chia seeds, apples, beans).
Insoluble fiber, which adds bulk and helps move things along (found in whole grains, nuts, and most vegetables).
Fiber also acts as a prebiotic, nourishing the beneficial bacteria in your gut that help protect against inflammation and support immune function. For a more in-depth look at the many roles of fiber in health and disease prevention, see my previous blog post, “The Power of Fiber: Your Gut’s Best Friend.”
Quick Tips:
Gradually increase your fiber intake to 25-30 grams per day.
Pair fiber with adequate water intake to avoid bloating, gas, and possible constipation.
Include a variety of fiber-rich foods: leafy greens, legumes, berries, seeds like chia or flax, and whole grains like quinoa or brown rice.
3. Microbiome Diversity: Why Variety Matters
Your gut is home to trillions of bacteria that help digest food, regulate immune responses, and even produce certain vitamins. A diverse microbiome is a resilient microbiome, and diversity is largely shaped by diet and lifestyle.
Support a healthy gut flora by:
Eating a wide range of colorful, plant-based foods. Each brings different fibers and polyphenols to feed diverse microbes.
Including fermented foods like yogurt, kefir, kimchi, sauerkraut, or tempeh a few times a week to start.
Spending time outdoors, getting dirty in the garden, and reducing unnecessary antibiotic use, when possible.
The Bottom Line: Build Your Gut Health Foundation
Supporting your digestive system is not always complicated. Start with the basics: drink enough water, eat plenty of fiber from whole food sources, and include a colorful, varied diet to keep your gut bugs happy. These simple shifts can make a meaningful difference in stool consistency, reduce mild bloating, and promote smooth, regular motility—key indicators of a thriving digestive system.
If chronic digestive issues are present or persist, working with a registered dietitian can help uncover individual food sensitivities, imbalances, or lifestyle triggers that may need a personalized approach to manage.
BY: LORI LAVOIE MS, RDN, CDN
