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.
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.
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