Crockpot Chicken Verde Soup

A Cozy, Gut-Friendly Slow Cooker Meal for Busy Days

Soup Season is here! This Crockpot Chicken Verde Soup is flavor-packed, gut-friendly, and perfect for busy weeknights. As an IBS dietitian and Spokane nutritionist, I love creating meals that are easy, nourishing, and supportive of both digestion and overall wellness.

Born out of my own need for a quick, cozy dinner after long days, this soup delivers all the right things—hearty texture, tangy flavor, and nourishing ingredients that support gut health, immunity, and energy levels.

This is one of those “set it and forget it” slow cooker meals that fills your kitchen with savory aromas and your bowl with vibrant, gut-loving goodness.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Why You’ll Love This Crockpot Chicken Verde Soup

This recipe is a perfect balance of lean protein, slow-digesting carbs, and fiber-rich beans simmered in a flavorful broth infused with salsa verde, miso, and spices.

It’s the kind of dish that satisfies on a chilly night or after a long, active day—especially for endurance athletes looking to refuel with balanced, nutrient-dense meals.

If you’re part of my dietitian private practice community, you know I love meals that nourish the body and support the gut. With its gut-supportive ingredients and balanced macros, this soup checks all the boxes.

Gut Health Benefits in Every Bowl

1. Brown Rice & Cannellini Beans: Fiber Powerhouses

Brown rice and white beans provide both soluble and insoluble fiber, essential for digestive health:

• Soluble fiber feeds beneficial gut bacteria, promoting short-chain fatty acids (SCFAs) that help reduce inflammation and support the gut barrier.

• Insoluble fiber adds bulk and helps regulate bowel movements.

Together, they help support consistent digestion—an important part of any IBS-friendly diet.

2. Miso: Fermented Goodness

A spoonful (or two) of white miso adds umami depth and a gentle saltiness, but it also brings beneficial compounds:

• Rich in probiotic cultures that enhance microbial diversity in the gut

• Contains peptides and isoflavones that support gut and immune health

Even after slow cooking, miso retains nutrients that contribute to overall well-being.

3. Garlic & Onion: Natural Prebiotics

Mild but mighty, dried minced garlic and onion powder are simple ways to boost gut health naturally. They provide prebiotic fibers that feed friendly gut bacteria like Bifidobacteria and Lactobacilli, supporting:

• Healthy digestion

• Immune function

• Gut-brain balance and mood regulation

4. Toppings to add Variation

• Creamy Greek yogurt

• Ripe avocado slices

• Crunchy tortilla chips

• Fresh cilantro

These toppings add texture and freshness that make every bowl feel unique and satisfying— especially if you are meal prepping this soup to eat throughout the week. Plus, the mild flavors and tender chicken make it a family-friendly meal—even for picky eaters.

A Gut-Friendly Recipe for Real Life

Whether you’re managing IBS, training for endurance events, or simply craving a nourishing comfort meal, this Crockpot Chicken Verde Soup fits beautifully into a balanced nutrition plan.

Crockpot Chicken Verde Soup Recipe:

Ingredients

2 lbs. boneless, skinless chicken thighs

1 cup rinsed brown rice

2 15-oz jars salsa verde

~6 cups chicken broth (or, bouillon + 6 cups water)

1-2 tbsp white miso

1-2 tsp dried minced garlic 

½ tsp onion powder

1/2 tsp cumin

2 cans cannelloni beans, drained

Top with lime juice, fresh tomatoes, Greek yogurt, cilantro, tortilla chips, and avocado as desired.

Method

• Add salsa, broth, miso, and spices to a slow cooker, whisk to dissolve miso.

• Add chicken thighs and rinsed brown rice.

• Cover and cook on high for ~4 hours or low for 7-8 hours

• Transfer chicken to a large heat-safe bowl and shred with a fork, return to the slow cooker and stir.

• Add beans, and cook for another 30-60 minutes.

• Serve with a variety of toppings as desired.

• Cooled leftovers can be stored and refrigerated for 3-4 days, or frozen for ~2 months.

Leftovers

This soup freezes beautifully, so you can prep it once and enjoy it for days or even weeks. Store leftovers in individual containers for an easy, grab-and-reheat lunch or dinner. For an extra dose of fiber, color, and micronutrients, toss in some chopped kale, baby spinach, or shredded cabbage in the last 30 minutes of cooking.

Post and recipe by our dietician Lori LaVoie, MS, RD, CD

Healthy Digestion 101

Simple Strategies for a Happier Gut and Smooth Digestion from a Spokane Nutritionist.

As a Spokane nutritionist working in a dietitian private practice, I’ve seen how foundational digestive health is to overall well-being. When your gut functions 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, living with IBS, or simply looking to optimize gut health long-term, there are a few evidence-based fundamentals worth focusing on. These are key areas I frequently work on with clients when creating customized nutrition plans for better digestion and balance.

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—two common contributors to constipation.

As an IBS dietitian, I often start by increasing hydration for clients struggling with slow motility or constipation. Many are surprised at how much daily water intake their digestion truly needs.

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 live in a warm climate.
• Start your morning 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 can also support hydration.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Fiber: Fuel for Digestion and the Microbiome

Dietary fiber is essential for healthy stool consistency, regularity, and maintaining a diverse and thriving gut microbiome. It’s broadly categorized into:

• Soluble fiber – forms a gel-like substance in the gut, supporting softer stools (found in oats, chia seeds, apples, beans).
• Insoluble fiber – 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.

Quick Tips:
• Gradually increase fiber intake to 25–30 grams per day.
• Always pair fiber with enough water to prevent bloating, gas, or constipation.
• Include a variety of fiber-rich foods such as leafy greens, legumes, berries, seeds like chia or flax, and whole grains like quinoa or brown rice.

For a deeper dive, see my previous post, The Power of Fiber: Your Gut’s Best Friend.

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 shaped by your diet and lifestyle choices.

To support healthy gut flora:
• Eat a wide range of colorful, plant-based foods. Each provides unique fibers and polyphenols to feed different microbes.
• Include fermented foods such as yogurt, kefir, kimchi, sauerkraut, or tempeh several times per week.
• Spend time outdoors, garden, and limit unnecessary antibiotic use when possible.

The Bottom Line: Build Your Gut Health Foundation

Supporting your digestive system doesn’t have to be complicated. Start with the basics: stay hydrated, eat plenty of fiber from whole food sources, and include a colorful, varied diet to keep your gut microbiome thriving. These simple habits can improve stool consistency, reduce mild bloating, and support smooth, regular digestion.

If you’re struggling with chronic digestive issues or symptoms of IBS, working with an experienced Spokane nutritionist can help you uncover triggers and develop a sustainable, customized nutrition plan. As an IBS dietitian, I create individualized strategies to identify food sensitivities, support balanced gut function, and help you feel your best through evidence-based, realistic nutrition.

BY: LORI LAVOIE MS, RDN, CDN

Banana Oat Muffins (gluten-free and dairy-free)

A Spokane Nutritionist’s High-Fiber Snack for Digestive Health and Athletic Performance

These wholesome muffins came about thanks to the ever-present bunch of overripe bananas on my kitchen counter. After many test batches, this version has become my go-to recipe for a naturally sweet, hearty, and nourishing snack that fits into a variety of customized nutrition plans.

They’re moist, dense without being heavy, and lightly sweetened with ripe bananas and a drizzle of honey. The best part? They’re simple and quick to make, perfect for busy mornings or post-workout refueling.

As a Spokane nutritionist and IBS dietitian, I love that these muffins work well for both gut-friendly meal plans and as part of a balanced marathon fueling plan.

How to Enjoy

These versatile banana oat muffins can be enjoyed in a variety of ways:

• Served warm for breakfast alongside scrambled eggs and sautéed greens

• Packed with Greek yogurt and berries for a balanced, meal-prepped breakfast

• Topped with semi-sweet chocolate chips for a naturally sweet, nutrient-dense treat

Why We Love Them

Nutritionally, these muffins are a powerhouse. They’re a rich source of fiber and healthy fats that support digestion, endurance, and steady energy. For endurance athletes, they make an excellent pre-run or post-training snack that provides both quick and sustained fuel.

Key nutrition highlights:

• Fiber-dense carbohydrates from bananas and oat flour for lasting energy

• Healthy fats from almond flour and avocado oil to promote satiety

• Naturally gluten-free and dairy-free for those with food sensitivities

As part of a customized nutrition plan through a dietitian private practice, these muffins can easily fit into a balanced approach to eating—whether you’re training for your next race or simply supporting your digestive health.

These banana oat muffins are proof that simple ingredients can make a big impact on both energy and well-being, making them a favorite for anyone focused on nutrition for endurance athletes and gut-friendly eating.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Gluten Free, Dairy Free Banana Muffin Recipe

Ingredients:

• 4 medium-sized bananas

• ¼ cup avocado or coconut oil (melted)

• ¼ cup honey

• 2 large eggs

• 1 tsp vanilla

• 1 cup almond flour

• 1 cup oat flour

• A scant 1/2 cup all-purpose gluten-free flour or regular all-purpose flour

• 1 tsp cinnamon

• 1 ½ tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• ½ cup semi-sweet or dark chocolate chips (optional)

How to:

1. Preheat the oven to 350 degrees and line muffin cups in a standard-size muffin tin.

2. Mash bananas with a fork or pastry cutter in a medium-sized mixing bowl

3. Whisk thoroughly with oil, honey, eggs, and vanilla.

4. In a smaller mixing bowl, combine dry ingredients until fully mixed and the lumps broken apart.

5. Stir into the wet ingredients until combined. For a more treat-like muffin, add chocolate chips here.

6. Divide evenly between 11-12 muffin cups and bake for 20-22 minutes or until muffins are slightly browned on top, spring back to the touch, and a toothpick inserted comes out clean.

7. Enjoy!

BY: LORI LAVOIE MS, RDN, CDN

The Power of Fiber: Gut Health Tips from a Spokane Nutritionist

How a High-Fiber Diet Supports Digestion, Gut Health, and Overall Wellness

As a Spokane nutritionist and IBS dietitian, I often tell my clients that fiber is one of the most underrated superstars of a healthy diet. Most people know it helps “keep things moving,” but fiber does so much more—especially for your gut. Whether you’re working with a dietitian private practice for customized nutrition plans, managing digestive concerns, or following a marathon fueling plan, understanding fiber is essential for nutrition for endurance athletes and overall gut health.

What Is Fiber?

Dietary fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs, fiber passes through your digestive system mostly intact. There are two main types:

• Soluble fiber: dissolves in water, forming a gel-like substance.

• Insoluble fiber: adds bulk to stool and does not dissolve.

Both types are essential for gut health, digestive regularity, and overall wellness.

How Fiber Supports Gut Health

Nourishes Beneficial Gut Bacteria

Fiber serves as food for the trillions of bacteria in your gut microbiome. Prebiotic fibers specifically feed beneficial bacteria, supporting diversity and a balanced microbiome. A diverse microbiome promotes better digestion, immunity, and even mental well-being.

Supports Short-Chain Fatty Acid (SCFA) Production

When gut bacteria ferment fiber, they produce short-chain fatty acids like butyrate, acetate, and propionate. SCFAs:

• Reduce inflammation in the gut and body

• Strengthen the gut lining to prevent leaky gut

• Support immune function

Maintains Gut Barrier Function

Fiber helps protect the gut barrier, which includes epithelial cells, a mucus layer, and immune cells. Research shows low-fiber diets can degrade the mucus layer, increasing susceptibility to pathogens. SCFAs produced from fiber support this barrier and help maintain a strong, healthy gut lining.

Improves Bowel Regularity

• Insoluble fiber: adds bulk to stool, found in vegetables, whole grains, nuts, and legumes.

• Soluble fiber: absorbs water, found in oats, beans, lentils, and fruits, softening stools.

Together, they promote consistent bowel movements and prevent constipation.

Supports Healthy Digestion and Blood Sugar

Soluble fiber slows carbohydrate absorption, helping to stabilize blood sugar and prevent energy crashes. It also increases satiety, which can support weight management and reduce cravings—important for both everyday nutrition and marathon fueling plans.

Supports Cardiovascular Health

Fiber helps lower total and LDL cholesterol, supporting heart health. Soluble fiber binds cholesterol in the digestive tract and removes it before it enters the bloodstream.

Reduces Risk of Gastrointestinal Disorders and Colon Cancer

A high-fiber diet is linked to a lower risk of:

• Gastroesophageal reflux disease (GERD)

• Irritable bowel syndrome (IBS)

• Diverticulitis

• Inflammatory bowel disease (IBD)

• Colon cancer

Fiber supports gut bacteria that protect your colon and sweep potential carcinogens away.

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ABOUT US: SPOKANE NUTRITIONISTS

We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.

We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.

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Recommended Daily Fiber Intake

• Women: 25 grams per day

• Men: 38 grams per day

• Children: 14 grams per 1,000 calories consumed

Most people fall short, but working with a Spokane nutritionist or IBS dietitian can help you meet fiber goals through customized nutrition plans.

Who Benefits Most from Fiber

• People with constipation or irregular bowel movements

• Those managing blood sugar levels

• Individuals aiming to improve heart health

• Anyone pursuing weight management or satiety

When a Low-Fiber Diet May Be Needed

• During flare-ups of Crohn’s disease, diverticulitis, or ulcerative colitis

• For strictures or bowel obstructions

• After certain abdominal surgeries or treatments

Always work with a dietitian private practice or healthcare provider when adjusting fiber intake for medical reasons.

Fiber-Rich Food Sources

To optimize the gut health benefits of fiber, focus on a variety of fiber-rich foods from all categories. Here are some examples:

• Fruits: Apples (4g per medium apple), berries (8g per cup), pears (6g per medium pear), oranges (3g per medium orange), bananas (3g per medium banana)

• Vegetables: Broccoli (5g per cup, cooked), carrots (3.5g per cup, chopped), leafy greens (1-2g per cup, raw), Brussels sprouts (4g per cup, cooked), zucchini (2g per cup, cooked)

• Legumes: Lentils (15g per cup, cooked), chickpeas (12g per cup, cooked), black beans (15g per cup, cooked), kidney beans (13g per cup, cooked), edamame (8g per cup, cooked)

• Whole Grains: Oats (4g per cup, cooked), quinoa (5g per cup, cooked), barley (6g per cup, cooked), brown rice (3.5g per cup, cooked), whole wheat bread (4g per slice)

• Nuts and Seeds: Almonds (3.5g per ounce), chia seeds (10g per ounce), flaxseeds (8g per ounce), sunflower seeds (3g per ounce)

Need More Ideas:

Here are some high fiber recipes to try!

• Breakfast: Banana Coffee Oatmeal Bake

• Lunch: Quick and Spicy Tuna Quinoa Bowl

• Dinner: Miso Lime Shrimp Bowl

• Snack: Simple Granola

Final Thoughts

Fiber is more than just a digestive aid—it is a cornerstone of overall health. By nourishing gut bacteria, supporting bowel regularity, stabilizing blood sugar, and promoting heart health, fiber is essential for anyone seeking optimal wellness. Whether you’re training for a marathon or managing IBS, a high-fiber diet can be your gut’s best friend. Work with a Spokane nutritionist or dietitian private practice to create customized nutrition plans tailored to your unique needs.

BY: LORI LAVOIE MS, RDN, CDN

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References

1. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020;11:25. Published 2020 Jan 31. doi:10.3389/fendo.2020.00025

2. Morrison DJ, Preston T. Formation of short chain fatty acids by the gut microbiota and their impact on human metabolism. Gut Microbes. 2016;7(3):189-200. doi:10.1080/19490976.2015.1134082

3. Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21. doi:10.1016/j.cell.2016.10.043

4. Parada Venegas D, De la Fuente MK, Landskron G, et al. Short Chain Fatty Acids (SCFAs)-Mediated Gut Epithelial and Immune Regulation and Its Relevance for Inflammatory Bowel Diseases [published correction appears in Front Immunol. 2019 Jun 28;10:1486. doi: 10.3389/fimmu.2019.01486]. Front Immunol. 2019;10:277. Published 2019 Mar 11. doi:10.3389/fimmu.2019.00277

5. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x

6. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. Published 2019 May 23. doi:10.3390/nu11051155

7. Bingham SA, Day NE, Luben R, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study [published correction appears in Lancet. 2003 Sep 20;362(9388):1000]. Lancet. 2003;361(9368):1496-1501. doi:10.1016/s0140-6736(03)13174-1