The Gut Doesn’t Grow Old Quietly
You might notice it first in subtle ways — meals that “sit” a little heavier, bloating that wasn’t there before, or suddenly needing to read ingredient labels more carefully than ever.
For many people, digestion just isn’t as effortless as it once was. But here’s the good news: these changes aren’t inevitable, and understanding what’s happening inside your body is the first step to keeping your gut (and you) thriving through every decade.
What’s Really Going On Inside
Your digestive system is a powerful network — from your mouth to your colon — working around the clock to break down food and extract nutrients.
Over time, though, factors like medications, less stomach acid, muscle loss in the gut wall, and a lifetime of food and lifestyle choices start to affect how efficiently everything runs.
That’s why older adults are more prone to challenges like reflux, constipation, or changes in appetite and nutrient absorption.
But aging doesn’t have to mean accepting discomfort as your “new normal.” With the right habits, your digestion can stay strong, resilient, and remarkably adaptable.
Nutrition for a “Seasoned” Gut
Let’s start with what’s on your plate.
As we age, fibre becomes your gut’s best friend — helping manage constipation, cholesterol, and blood sugar all at once.
Women over 50 should aim for at least 25-35 grams of fibre per day (men: about 30-40 grams), from foods like beans, berries, leafy greens, oats, and ground flaxseed.
You’ll also want to pay attention to vitamin D and calcium — not just for bone health but for muscle function and gut motility too.
Because it’s hard to get enough vitamin D from food (and sunshine, especially in Canada), most people benefit from supplements.
And while we’re talking lifestyle: staying active isn’t only about heart health. Gentle movement like walking, swimming, or yoga helps stimulate your intestines — literally nudging digestion along.
Common Digestive Changes with Age
You’re not imagining it — certain digestive issues do become more common over time:
- Reflux and Heartburn (GERD): That burning sensation after dinner? Often caused by a weakening of the valve between your stomach and esophagus. Eating smaller meals, avoiding lying down after eating, and managing trigger foods can help.
- Constipation: A slower gut, less fibre, dehydration, and certain medications can all play a role. The key is fluids, fibre, movement — and patience.
- Diarrhea or urgency: Sometimes linked to medications, food intolerances, or changes in the microbiome.
- Swallowing difficulties (dysphagia): Reduced saliva and muscle strength can make swallowing tougher, especially after illness or neurological changes.
- Diverticular disease: Those little pouches in the colon wall (diverticula) become more common with age. Most of the time, they’re harmless — until they’re not. Preventing flare-ups is all about fibre, fluids, and steady movement.
The Medication Connection
Pain relievers like ibuprofen, naproxen, and even aspirin can irritate the gut lining and, over time, lead to ulcers or bleeding.
If you rely on these regularly, talk to your healthcare provider about safer alternatives or protective options.
Let’s Talk Poop (Yes, Really)
If you’ve ever wondered what “normal” bowel habits actually are — here’s the truth: it’s less about frequency and more about comfort.
Three times a day or three times a week can both be normal, as long as your stool is soft, easy to pass, and you’re not straining.
If you’re constantly bloated, backed up, or swinging between extremes, your gut’s asking for a little extra love.
Your Gut, Your Longevity
There’s a saying I love: “You don’t stop moving because you get old — you get old because you stop moving.”
The same goes for your digestion. A nourished, active gut supports every system in your body — from your brain and immune function to your mood and energy.
So, whether you’re noticing new digestive quirks or simply want to age with strength and ease, start where it matters most — your gut.
Feed it well, move your body, and keep listening to what it’s telling you.
Because your digestion doesn’t have to decline with age — it just needs a little extra care.
Ready to Learn More?
If you’re navigating bloating, constipation, or other changes as you age, my Shift Your Gut Therapy Method helps you understand your digestive patterns and restore balance — no deprivation, no guesswork.
👉 Book a complimentary Shift Your Gut Strategy session