Medically reviewed by Ekta Gupta MD, Associate Professor of Medicine, Director of Ambulatory Operations, Division of Gastroenterology and Hepatology University of Maryland and Chief of Gastroenterology – UMMC Midtown.
Aging brings physical changes you can see—and some you can’t. After decades of dependably turning food into energy, your digestive system may start to feel its age just as your joints and muscles do. Invisible to you, age-related digestive changes may cause new symptoms or health conditions. Fortunately, you can do plenty to reduce your risk of digestive issues and boost digestive health as you age.
How Digestion Changes as You Age
Here’s a digestive health fact to chew on: From top to bottom, your digestive tract is dynamic—it changes throughout your life. For older adults, these changes may be more noticeable as digestion slows. Here are some of the main ways digestion shifts as you age:
- Absorbing certain nutrients may be more difficult. Your small intestine may struggle to absorb some substances, such as calcium and vitamin B12 as well as it did before.
- Changes in your mouth can drive shifts in your eating habits. Aging alters the starting point of the digestive process: your mouth. Older adults are prone to thickening of saliva with dehydration, which can predispose them to salivary gland stones and parotitis (inflammation of the salivary gland). As a result, it’s important to keep hydrated to avoid any issues. You can also have decreased saliva production with age, and the number of taste buds may decrease. As a result, you may not be able to taste as well or enjoy certain foods as much as you did in the past. In addition, chewing and swallowing may be more difficult.
- Digestion may take longer. Several factors may delay digestion as you get older. In the stomach, for example, digestive fluid may lose some of its acidity. As a result, food may take longer to break down and move to the next stage of the digestive process. In addition, the esophagus, small intestine and large intestine may not contract as efficiently as they used to, which can slow the movement of food through them.
- Muscles in the digestive tract weaken. Some digestive muscles help prevent stomach acid from rising into the esophagus, which is known as reflux. If these muscles no longer function as well as they used to, reflux may occur.
- You may develop a lower tolerance for certain foods. Your small intestine may produce less of the chemical lactase, which helps you process lactose from dairy products. This can lead to lactose intolerance.
4 Conditions That May Disrupt Digestion as You Age
Changes to digestion as you age can contribute to gastrointestinal disorders, many of which are common in older adults.
1. Constipation
You don’t have to poop every day—everyone’s “normal” No. 2 schedule looks different—but if you have fewer than three bowel movements per week, you may be constipated. Constipation occurs when you have trouble passing stools or can’t empty your bowels.
When you age, several factors that can cause constipation may come into play. These include:
- An inactive lifestyle
- Certain prescription and over-the-counter medications, including some antacids, antihistamines, diuretics and more
- Changes to hormones and metabolism
- Damage to the muscles or nerves involved in bowel movements due to stroke or other conditions
- Lack of fiber in your diet
- Poor fluid intake
2. Diverticular Disease
Diverticular disease occurs when tiny sacs called diverticula form in the colon, a condition known as diverticulosis. The reason these sacs develop isn’t clear, but lifestyle factors may play an important role. People who are chronically constipated and experience straining tend to develop them more commonly due to pressure generated on the colon wall. Additionally, smokers, those who eat too much red meat or not enough fiber, those who don’t exercise enough and those who take nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, are at a higher risk for complications of diverticular disease like bleeding of inflammation of the pockets called diverticulitis.
Diverticulosis usually doesn’t cause symptoms. The diverticula can sometimes become inflamed, a condition known as diverticulitis. With diverticulitis, you may have severe pain in your abdomen, a fever, constipation and nausea.
3. GERD
Like constipation, everyone experiences reflux occasionally. With gastroesophageal reflux disease (GERD), though, this symptom happens more frequently—and it can significantly affect your quality of life. You may have heartburn or nausea after eating. GERD is also common when lying down and can disrupt your sleep.
GERD occurs when a valve-like muscle at the base of the esophagus weakens, allowing stomach contents to enter the tube. This weakening becomes more likely as you age. Smoking, hiatal hernia, a high body weight and certain medications, including NSAIDs, may contribute to GERD.
4. Peptic Ulcer
NSAIDs are a common cause of peptic ulcers, which are painful sores that can develop in the stomach or duodenum (part of the small intestine). These ulcers can also develop after an infection with the H. pylori bacterium.
In addition to stomach discomfort, peptic ulcers can make you bloated or feel full faster than usual when you eat. You may also experience nausea and vomiting.
Tips for Improving Digestion as You Age
The choices you make every day can help counter the effects of aging on digestion. Take these steps to promote digestive health for years to come:
- Ask your medical provider about taking a probiotic supplement. These supplements contain bacteria and other tiny organisms that can help improve the health of your gut. Bonus: Your body’s natural defense against illness may benefit, too. Probiotics are one of several supplements that boost your immune system. Remember, probiotic benefits vary by strain and condition, and only some probiotics are backed by research and evidence. Talk with your doctor before routinely using a probiotic.
- Find time to fit exercise into your life. Physical activity helps your digestive system keep things moving and reduces the risk of constipation.
- Keep a lid on stress. Your brain and gut share a strong connection. When you’re stressed, stomach discomfort, constipation and other symptoms may follow. Devote some time each day to an activity that calms you or brings you joy.
- Rethink your medications. If you’re taking a medication that’s causing constipation or other digestive issues, talk to your medical provider. They may adjust your dosage or recommend a different medicine.
- Watch what you eat. Following a nutritious, high-fiber eating plan, such as the Mediterranean diet, is one of the most important steps to maintaining a healthy digestive system. If you’re at risk for GERD, you should also minimize or avoid foods and beverages that could trigger reflux. These include fatty or spicy foods, citrus fruits, and alcoholic and caffeinated drinks.