As we move through midlife, many people start to experience digestive issues that seemed rare or mild in younger years – particularly bloating and acid reflux.
While these symptoms are common, they can feel uncomfortable and even frustrating to manage.
The good news?
Understanding why they happen can empower us to make changes that help.
Here’s a look at why these digestive changes occur with age and what you can do to keep your digestive system running smoothly.
Why digestive health changes with age
As we age, several natural changes occur in the digestive system that can lead to increased bloating, acid reflux and other discomforts.
Here’s a breakdown of the main factors at play:
Slower digestive motility
Our digestive system naturally slows down with age, often due to reduced muscle tone and activity in the gastrointestinal tract.
This can result in uncomfortable bloating and even constipation, as food and gas stay in the digestive tract longer.
Decreased stomach acid production
Many people assume that acid reflux is caused by too much stomach acid, but it’s often the opposite, especially as we get older.
When stomach acid levels are low, food may not be fully digested, causing it to sit in the stomach longer and ferment, creating gas and pressure that can force acid back up into the oesophagus, resulting in acid reflux.
Additionally, lower acid can make it harder to digest proteins and absorb nutrients.
Changes in gut microbes (microbiome)
The gut microbiome – the community of microbes that live in our intestines – changes naturally with age.
These shifts can lead to an imbalance between beneficial and less beneficial (or even harmful) bacteria, potentially increasing gas production and bloating.
Research suggests that maintaining a diverse, healthy microbiome is key to preventing many age-related digestive issues.
Hormonal changes
Hormonal changes, especially during perimenopause and menopause for women, can impact digestion.
Fluctuations in oestrogen and progesterone can lead to slower digestion, making bloating and reflux more common.
Stress-related hormonal changes in both men and women can also affect gut health, as stress hormones impact motility and the gut-brain connection.
Tips to manage bloating and acid reflux in midlife
While age-related changes are natural, there are ways to manage and even prevent some of the discomfort.
Here are some practical strategies to support healthy digestion as you age:
Eat smaller, balanced meals
Large meals can put extra pressure on the digestive system, particularly if motility has slowed.
Try eating smaller meals spaced throughout the day, focusing on a balance of protein, fibre and healthy fats.
Avoid heavy, greasy meals and instead go for lean proteins and fibre-rich vegetables.
Time your meals wisely
Giving your body time to digest before lying down is crucial for managing acid reflux.
Aim to eat your last meal at least 2–3 hours before bed.
Staying upright after meals helps gravity keep stomach contents where they belong, reducing the chance of acid reflux.
Incorporate probiotic and prebiotic foods
Probiotic foods (containing beneficial bacteria) and prebiotics (fibres that feed these bacteria) can help maintain a healthy microbiome.
Foods like yoghurt, kefir, sauerkraut and kimchi are rich in probiotics, while onions, garlic, bananas and oats provide prebiotics.
Together, these can promote a balanced gut, reduce bloating and improve overall digestion.
Stay hydrated – but skip excessive carbonation
Water is essential for digestion as it helps soften stools and support gut motility.
However, carbonated beverages can introduce gas into the digestive tract, making bloating worse.
Aim for flat water or herbal teas, like ginger and peppermint, which are known to soothe digestion.
Manage stress for gut health
Stress can trigger digestive issues because being in 'fight or flight mode' switches off your body's 'rest and digest' mode.
During stressful times, even mild stress, your body is not prioritising digestion.
Try incorporating relaxation techniques like deep breathing, yoga or meditation into your daily routine to help keep stress levels in check, especially before eating.
When to seek professional help
Occasional bloating or reflux is normal, but if symptoms are severe or persistent, it’s essential to speak with a healthcare provider.
Sometimes chronic reflux or bloating can indicate more serious conditions, which may require targeted treatment.
I can help
If you're suffering with bloating or acid reflux, then please do get in touch - I can help you.
You'll get:
An in-depth health analysis that helps you to understand why you're feeling how you're feeling
A plan with manageable nutrition and lifestyle actions, personalised to you
Specific meal and snack suggestions and recipes
Supportive accountability to keep you on track
Lots of opportunities to ask questions
Book a free 15-minute chat with me to find out more.
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
Comentarios