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People often say you should "trust your gut" when making important decisions. But there's another reason to pay attention to your gut—your digestive system plays a vital role in your overall health and keeping it healthy becomes increasingly important as the years go by.
Your digestive tract does much more than process food. It helps regulate your immune system, supports nutrient absorption, influences inflammation throughout the body, and even communicates with your brain. While some changes in digestion are a natural part of aging, healthy lifestyle choices can go a long way toward keeping your gut functioning at its best.
The Gut: A Cornerstone of Good Health
The digestive system is home to trillions of bacteria and other microorganisms collectively known as the gut microbiome. These organisms help digest food, produce important nutrients, and support immune function. In fact, a large portion of the body's immune cells are located within the digestive tract, highlighting just how closely gut health and overall wellness are connected.
As we age, the digestive system undergoes gradual changes. Stomach acid production may decline, the muscles that move food through the intestines can become less efficient, and the balance of bacteria in the microbiome may shift. Factors such as diet, stress, certain medications, and reduced physical activity can further influence these changes.
Although aging cannot be stopped, many digestive problems can be minimized through healthy daily habits.
Digestive Problems That Become More Common With Age
Heartburn and Acid Reflux
Many older adults experience more frequent heartburn because the muscle separating the stomach from the esophagus gradually weakens over time. This allows stomach acid to travel upward, causing the familiar burning sensation. Large meals, fatty foods, alcohol, spicy foods, and excess weight can all contribute to reflux symptoms.
Constipation
Constipation becomes increasingly common with age. Reduced physical activity, lower fluid intake, certain medications, and diets low in fibre are often responsible. Fortunately, increasing fibre, drinking adequate water, and staying active can often provide significant relief.
Diverticular Disease
Small pouches called diverticula may develop in the wall of the colon over time. While many people never experience symptoms, these pouches can sometimes become inflamed or infected, resulting in diverticulitis. Eating a fibre-rich diet and maintaining regular bowel habits may help lower the risk.
Stomach Ulcers
Ulcers are sores that develop in the stomach lining or upper small intestine. They are commonly caused by infection with Helicobacter pylori bacteria or by prolonged use of anti-inflammatory medications such as ibuprofen or naproxen. Proper diagnosis and treatment are important, as ulcers can lead to serious complications if left untreated.
Changes in the Gut Microbiome
The diversity of beneficial bacteria naturally changes with age. A less diverse microbiome has been associated with digestive discomfort, reduced immune function, and increased inflammation. While researchers continue to learn about the microbiome, there is growing evidence that diet plays a major role in maintaining a healthy balance of gut bacteria.
Increased Intestinal Permeability
You may have heard the term "leaky gut." Medically, this is referred to as increased intestinal permeability. While researchers continue to study its role in various health conditions, maintaining a healthy intestinal lining remains an important part of digestive health. Diet, chronic inflammation, illness, and certain medications may all influence the integrity of this protective barrier.
Your Gut and Your Skin
Digestive health doesn't just affect your stomach—it may also influence your skin.
Researchers have identified a close relationship between the gut microbiome and the immune system, sometimes referred to as the "gut-skin axis." An imbalance in gut bacteria or chronic inflammation may contribute to certain inflammatory skin conditions in some individuals, including eczema, psoriasis, and acne.
Although skin conditions often have multiple causes, supporting a healthy digestive system may benefit both gut and skin health.
Simple Ways to Support a Healthy Gut
Eat More Fibre
Fibre is one of the best nutrients for digestive health because it feeds beneficial gut bacteria while promoting regular bowel movements. Most adults should aim for approximately 25 to 30 grams of fibre each day from vegetables, fruits, legumes, whole grains, nuts, and seeds.
Drink Plenty of Water
Adequate hydration helps fibre do its job and supports healthy digestion. Water-rich foods such as fruits and vegetables also contribute to your daily fluid intake.
Stay Physically Active
Regular movement encourages normal bowel function and supports overall digestive health. Even a brisk 20- to 30-minute walk most days of the week can make a noticeable difference.
Include Fermented and Plant Foods
Foods such as yogurt with live cultures, kefir, kimchi, sauerkraut, and other fermented foods can introduce beneficial bacteria into the digestive tract. Eating a wide variety of colourful plant foods also helps nourish the microbiome.
Use Apple Cider Vinegar Carefully
Some people find diluted apple cider vinegar helpful before meals, although scientific evidence supporting its digestive benefits remains limited. If you choose to try it, always dilute it with water and avoid drinking it straight, as it can damage tooth enamel.
Talk to Your Healthcare Provider About Supplements
Certain supplements may support digestive health for some individuals, but they are not appropriate for everyone. Your healthcare provider can help determine which options are suitable for your individual health needs.
Marine Collagen and Gut Health
Researchers are continuing to investigate the role collagen may play in supporting the digestive tract. Marine collagen contains amino acids that contribute to the body's connective tissues, including those that help form the lining of the digestive system.
Some early research suggests collagen peptides may help support the integrity of the intestinal barrier and may help moderate inflammatory processes by influencing inflammatory cytokines. While more large-scale human studies are needed, marine collagen may offer supportive benefits as part of an overall healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, and stress management.
The Bottom Line
Your digestive system influences far more than digestion alone. It supports immunity, nutrient absorption, inflammation, and even skin health. While some digestive changes are a normal part of aging, many can be improved—or even prevented—through healthy daily habits.
By eating a fibre-rich diet, staying active, drinking enough water, and caring for your microbiome, you can help keep your digestive system working efficiently for years to come. Your gut works hard for you every day—it's worth returning the favour.
