How Aging Affects Digestive Health

The effect of aging on digestive health troubles about 40% of older adults each year, and digestive health concerns rank among the most common health challenges as people get older. These changes can happen earlier than you may think. By age 40, changes can occur, and by 75 these changes are more common. Not just one part of the system is affected – but anywhere from your mouth to your colon.

How does dry mouth affect digestion?

If you have experienced dry mouth, you have experienced digestive problems. That’s right – digestion starts in your mouth. Food is mechanically broken down by the process of chewing and is mixed with saliva to continue its way through your digestive system. Aging may reduce saliva reduction, making it harder to chew and swallow food. Aging can also affect one’s sense of taste and smell, leading to less appetite and less oral intake overall. Eating less can ultimately affect the digestive system and over time, can likely cause constipation.

Once food is chewed and swallowed, it travels through the esophagus in your throat, a muscular tube that is connected to the stomach. The esophagus can weaken and slow down with aging, making food move slower, causing reflux.

How does ageing change your stomach?

Moving down to the stomach, the aging digestive tract is often known to have a decreased amount of stomach acid. In order to digest and absorb nutrients, we need the right amount of stomach acid; otherwise, we can experience indigestion. The lining of our stomach can also become more prone to damage, resulting in inflammation of the stomach, known as gastritis, or the potential to develop stomach ulcers.

The small intestine remains relatively stable with age; however this is where most nutrient absorption occurs. There are certain gastrointestinal diseases that affect the small intestine, such as Small Intestinal Bacterial Overgrowth (SIBO) and celiac disease. SIBO occurs when there is a large number of bacteria in the small intestine that causes digestive symptoms like diarrhea, gas, and bloating. This can be a result of decreased stomach acid and can lead to decreased absorption of vitamin B12, iron, and calcium. Celiac disease is an allergy to gluten (wheat, rye, barley) and although it is mostly diagnosed in younger years, it has become more common in older American adults.

Why is constipation more common in older adults?

The large intestine, or colon, can develop weakened muscle tone and a decreased ability of the smooth muscles to contract and relax. This can result in slower colonic transit time, causing increased risk for constipation. A common disease of the large intestine that is most commonly seen in older adults is diverticular disease, where sac-like pouches form on the colonic wall. This can turn into diverticulitis when the pouches become inflamed or infected.

How does the liver, gallbladder, and pancreas change with age?

Certain organs that assist with digestion and absorption can change significantly with age, such as the liver, gallbladder, and pancreas. The liver can change from medications, alcohol consumption, and an overall unhealthy lifestyle, resulting in less bile being produced to digest and absorb fats. In the pancreas, fewer digestive enzymes may be produced, also leading to poor digestion and malabsorption of fats.

How can you make changes to our diet and lifestyle to take care of our gut health?

1. Consume a plenty of fiber to prevent constipation and diverticular disease. The Dietary Guidelines for Americans recommend 22 grams/day for women and 28 g/day for men aged 51+. 
   • Ex: Fruits, vegetables, whole grains, beans, nuts, seeds
2. Drink enough water to promote healthy digestion, help with dry mouth, and limit risk for constipation
   • The National Council on Aging recommends dividing your weight in pounds by 3 and drinking that number of ounces in fluids.
3. Consume foods that contain prebiotics and probiotics or consider a supplement. Prebiotics are non-digestible fibers that feed the good bacteria in your gut, while probiotics are live bacteria and yeasts that benefit your gut.
   • Prebiotic ex: Garlic, onion, asparagus, mushrooms, leeks, green bananas, apples, oats, berries
   • Probiotic ex: Yogurt, kimchi, sauerkraut, kefir, tempeh, kombucha
4. Participate in regular physical activity
5. Limit common triggers such as caffeine and spicy foods
6. Get colon cancer screenings when recommended by your ArchWell Health provider.