Your Gut Is Ageing Too: How to Recognise, Respond and Reset

We talk often about how the body changes with age, but rarely do we spotlight one of the most quietly affected systems: digestion. As we get older, our gut doesn’t function quite like it used to. Meals that once felt light now sit heavy. Raw salads bloat us and digestive discomforts seem to appear without warning or logic.

Understanding the shifts that occur in the digestive system with age allows us to respond more wisely, not fearfully. Not everything is age-related, but knowing what to watch for and how to adjust makes all the difference.

The Invisible Shift: What Ageing Does to Digestion

Several physiological changes gradually affect how we digest and absorb food:

• Lower stomach acid: Contrary to popular belief, many digestive issues like bloating or reflux stem from low stomach acid, not high. This hampers nutrient breakdown, especially protein and minerals.

• Slower motility: As muscle tone weakens and metabolism slows, food moves through the digestive tract at a reduced pace. The result: sluggish bowels, increased fermentation, and that familiar heavy feeling.

• Weakened LES (Lower Oesophageal Sphincter): The valve that prevents stomach contents from moving upward into the oesophagus loses strength, making acid reflux more likely.

• Reduced enzyme output: The pancreas may produce fewer digestive enzymes, impairing our ability to break down fats, carbohydrates, and proteins efficiently.

• Less microbial diversity: The gut microbiome tends to narrow with age, affecting digestion, immunity and mood regulation.

Stress vs Ageing: What’s Really Behind Your Symptoms?

Ageing and stress often present in similar ways such as bloating, reflux, bowel irregularities. It can lead to confusion. The table below offers a general guide:

Symptom	Likely Age-Related	Likely Stress-Driven
Reflux after meals	Yes	Possibly
Appetite loss	Yes	Yes
Urgency or loose stools	Less common	Yes
Constipation	Yes	Yes
Bloating from raw vegetables	Yes	Sometimes
Fluctuating food tolerance	Possibly	Yes

If symptoms fluctuate based on life events, emotional states or workload, stress is often a hidden culprit. If symptoms are steady, slowly increasing, or appear alongside hormonal changes, ageing may be a more dominant factor.

Red Flags That Deserve Attention

Regardless of age or stress levels, certain signs suggest your digestive system is asking for support:

• Recurring heartburn more than twice a week

• Persistent bloating, even on simple meals

• Stool changes without dietary explanation

• Constant fatigue or unexplained nutrient deficiencies (e.g., iron, B12)

• Reflux that occurs when lying down or sleeping

These don’t necessarily point to illness but they’re signals worth acting on, especially before symptoms become chronic.

Practical Adjustments That Make a Big Difference

Many digestive issues don’t require drastic diets. Often, small shifts done consistently bring relief:

• Adjust meal timing: Eat larger meals earlier in the day; avoid heavy late-night dinners.

• Stay upright after meals: Give gravity a chance to support digestion. Avoid slouching or lying down immediately.

• Switch cold for warm: Raw salads may feel virtuous, but warm soups or lightly sautéed vegetables can be gentler for ageing guts.

• Reduce portion size, increase frequency: 3 smaller meals + 1–2 light snacks can reduce burden.

• Chew thoroughly and eat slower: This supports both digestion and nutrient signalling.

Supplements: Which Ones Are Worth Considering?

Not everyone needs supplements, but the right one can ease transitions:

• Digestive enzymes: Help break down macronutrients, especially useful if meals feel heavy.

• Probiotics: Strain-specific options may support gut balance, especially after antibiotics.

• Magnesium: Supports bowel regularity and nervous system regulation.

• Betaine HCl: Helps restore stomach acidity if low acid is confirmed.

• Herbal teas: Ginger, fennel, chamomile and peppermint can reduce bloating and soothe the gut.

Don’t Stop Moving: Why Exercise Still Helps Digestion

Slower digestion doesn’t mean stopping movement. In fact, regular exercise supports gut health:

• Improves motility and prevents constipation

• Supports abdominal tone and postural alignment

• Lowers stress via endorphin and vagal tone benefits

• Aids lymphatic drainage and overall metabolism

You don’t need to avoid high-intensity workouts if your gut feels sensitive. Start with Pilates, walking, or light resistance training, all of which support digestion indirectly by improving circulation, muscle tone, and resilience.

Women: How Perimenopause and Menopause Affect Digestion

For women, midlife brings another layer of complexity. Hormonal fluctuations directly affect gut function:

• Slowed motility due to progesterone dominance or fluctuations

• Reduced bile flow, which impacts fat digestion

• Increased gut sensitivity and food reactivity

• Bloating or weight gain, often misread as dietary failure rather than hormonal shift

• Mood and sleep changes, which can further dysregulate the gut

This is not about “fixing” menopause, but about recognising how deeply integrated our systems are and adjusting with compassion.

Closing Thoughts

Ageing doesn’t break your gut. It just changes how it speaks to you. The earlier you notice and respond, the easier it becomes to adapt. There is no one perfect diet or solution, but there is a perfect starting point: observation without panic, and adjustment without guilt.

If you’ve been wondering whether your digestive discomforts are stress, ageing, or something more, consider reaching out to InsideOut Well for a 1-on-1 nutritionist consultation. We’ll help you decode the signals, make practical shifts, and regain confidence in your gut again with no shame, only support.