It is a common realization as the years go by: our bodies do not process food with the same efficiency they once did. While aging brings many changes, a sluggish or unpredictable digestive system is a particularly frequent complaint. According to the National Institutes of Health, between 60 million and 70 million Americans suffer from digestive diseases, with symptoms like bloating, heartburn, and irregular bowel movements becoming more common as we reach middle age and beyond.
Dr. Sara Attalla, a gastroenterologist at Inspira Health, notes that these issues often stem from a combination of biological changes and lifestyle habits. As the gastrointestinal tract ages, the nerves and muscles that govern digestion may lose coordination. This can lead to slower movement of food through the esophagus and stomach, often causing acid reflux or indigestion. Furthermore, a thinning stomach lining and decreased production of protective hormones like prostaglandin can leave individuals more susceptible to inflammation, gastritis, and ulcers.
Beyond internal physiological changes, external factors play a significant role. Many adults take medications for other conditions—such as arthritis or cardiovascular disease—which can inadvertently cause gastrointestinal side effects. Additionally, a decrease in physical activity can lead to “lazy” gut motility. As Dr. Pritesh Mutha of McGovern Medical School at UTHealth Houston puts it, “If you don’t move, neither does your gut.”
Fortunately, experts suggest several adjustments to support digestive health. Prioritizing a plant-based diet rich in fiber helps maintain a healthy microbiome and prevents constipation, provided it is paired with adequate hydration. Simple habits, such as chewing food thoroughly to stimulate salivary enzymes and taking a short 15-minute walk after meals, can also aid in gastric emptying and reduce the likelihood of acid reflux.
While lifestyle changes are effective, they are not a substitute for professional medical advice. Gastroenterologists emphasize that persistent symptoms—such as unexplained weight loss, difficulty swallowing, or the presence of blood in the stool—should never be ignored. Consulting a physician allows for the exclusion of more serious underlying conditions and can provide a tailored approach to managing digestive comfort as you age.