by Lauren Panoff, MPH, RD, DipACLM
Have you ever noticed that your body doesn’t respond the way it used to when eating certain foods you used to love, or perhaps your bathroom habits aren’t as predictable as they once were? It’s not uncommon for digestion to change as we get older, which can be frustrating, but many underlying factors can be addressed to help support healthy digestion.
Just as you may notice stiffer joints on cold mornings or thinner hair in some spots, there are biological shifts that happen to our digestive system as we age.
Digestion slows down, and the body produces less stomach acid and digestive enzymes to break down food over time. This can cause things like bloating and discomfort. Furthermore, some medications that are commonly used among older adults—like antacids, antibiotics, and pain relievers—can disrupt the balance of your gut microbiome.
All that to say, if you’re experiencing changes in your typical digestive habits, you’re not alone, and there may be a biological explanation for them.
Note that while many digestive changes are common and normal with age, if you notice something that doesn’t feel quite right or are concerned for any reason, it’s always best to reach out to your healthcare provider for personalized guidance.
When talking about digestive health, we have to address the gut microbiome. This is the vast community of trillions of bacteria, fungi, and other tiny organisms living in your digestive tract. They help break down food, absorb nutrients, support your immune system, and even influence mood and energy.
The diversity of bacteria in your gut tends to decline with age, which means you have fewer different types of friendly bacteria doing all that important work. At the same time, less helpful bacteria can start to take up more space, which can cause noticeable digestive changes.
Fortunately, your gut is remarkably resilient, and it responds well when you give it a little extra support. One of the simplest and most well-researched ways to do that is with a daily probiotic supplement taken consistently. Probiotics for gut health help support a balanced digestive system and overall wellness.*
Probiotic 10 helps support immune and digestive health and supports healthy bowel movements and regularity.*
For advanced support, Premium Probiotic 10 provides 20 billion live probiotic cultures with guaranteed quality and CFU through expiration, contains clinically studied strains for digestive and immune health, and provides advanced support for intestinal balance.*
One of the best ways to support your digestive health is by eating a diverse, colorful, fiber-rich diet. This includes plenty of plant foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains.
If you’re not used to eating a lot of fiber and are already experiencing some digestive discomfort, it’s best to increase gradually alongside adequate hydration.
It can also be helpful to try smaller, more frequent meals rather than three large meals, especially if the latter feels heavy in your stomach after you eat. Being mindful of fried foods, excess sugar, and alcohol is also key, as these can be more likely to cause digestive upset.
Adding fermented foods to your diet pattern offers natural probiotics for bloating and digestive health as well, such as yogurt and kefir (the label should say it contains live active cultures), sauerkraut and kimchi, tempeh, and miso.
When it comes to gut health, consistency is key. You don't need a complicated or expensive wellness regimen to make meaningful changes. What your digestive system really thrives on is a gentle, steady routine it can count on. Below are some ways you can build a routine to support digestion every day.
How you start your day doesn’t just impact your mood and outlook, but also your digestive health. Drink a glass of water before having coffee or tea to help hydrate and get things moving naturally. Follow that up with a light, fiber-rich breakfast like oatmeal with berries or whole-grain toast with avocado. This is also the perfect moment to take your daily Probiotic 10.
Gut health doesn’t require eating perfectly every time, but even small changes can add up to big improvements over time. Make fiber your friend by prioritizing it first on every plate, paired with some healthy fats, complex carbohydrates, and lean protein. Choose a mealtime where adding a fermented food works well, like a side of yogurt or a dollop of sauerkraut.
Some gentle movement after you eat can help naturally support digestion. Even a slow 15-minute walk around the block or on the treadmill can have benefits. It’s like a gift for your gut that also happens to be supportive for your heart, joints, and mind.
Stress is one of the most overlooked disruptors of gut health, and the end of a busy day is a good time to intentionally help your mind calm down and prepare for rest. Perhaps this is a routine of making warm tea and enjoying it at the table, away from screens and distractions. Having a regular sleep-wake schedule can also help align your circadian rhythm (your body’s natural cycle), which is known to benefit gut health, too.
Your gut has been working hard for you for decades. A little daily attention can go a long way toward helping it keep doing its job well, which can include a gut-friendly diet, restful sleep, movement after meals, and adding a simple daily probiotic for gut health.*
Curious for more? Check out our full line of digestive health supplements.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
