How Aging Affects Your Gut
Constipation
Most people will experience constipation at one time or another. But as you age, it can happen more frequently. Your digestive tract may start to move more slowly, and waste that sits in your intestines for too long can dry out and become hard to pass. You may also be taking more medications, some of which could cause constipation. Being less active and drinking fewer fluids both increase the likelihood, too.
What to do: Be sure you're staying well-hydrated, getting exercise, and including fiber-rich foods in your meals and snacks every day. If you're still having trouble, ask your doctor about trying a daily fiber supplement like psyllium or a laxative.
Food Intolerances
Are there foods you happily ate in the past that are now giving you grief? Production of some digestive enzymes can decline with age. For instance, older adults tend to make less lactase, the enzyme that breaks down the lactose in milk, so you may not tolerate dairy products as well. It's even possible to develop celiac disease (the inability to digest gluten) and food allergies as you get older.
What to do: Jot down what you eat and drink as well as your symptoms for a couple of weeks to see if you can spot patterns. Always see your doctor if you think you're experiencing allergic symptoms such as vomiting, hives, or itching.
Heartburn
Muscle tone can weaken with age, and that includes the sphincter between your stomach and esophagus. When that valve weakens, acid from the stomach can splash up into the esophagus and cause the telltale burning sensation. If you've gained weight with age, that ups your risk of heartburn, too.
What to do: Eat smaller, more frequent meals instead of a few large ones (an overfull belly can cause that sphincter to become relaxed). Take an after-meal walk and avoid eating right before bed. Pay attention to whether any of these trigger foods may be bothering you: caffeine and carbonated drinks, alcohol, spicy or greasy foods, chocolate, mint, tomatoes and tomato products, and citrus fruits.
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