What Happens to Your Stomach as You Age?

As we grow older, our bodies undergo numerous physiological changes, and the digestive system is no exception. These transformations can impact digestive health, resulting in discomfort and reduced nutrient absorption.

Kanikka Malhotra, Consultant Dietician & Diabetes Educator, emphasizes that understanding these changes is essential to managing age-related digestive issues and promoting good gut health.

How Ageing Impacts Digestion

Here’s how advancing age affects the stomach and its functions, as explained by Malhotra:

Decline in Gastrointestinal Motility

The muscles in the digestive tract, particularly in the intestines, weaken with age. This results in slower food movement, causing constipation or, in some instances, diarrhoea. Reduced bowel muscle tone further contributes to sluggish digestion and discomfort.

Reduced Salivary Secretion

Saliva is vital for breaking down food and lubricating it for easier swallowing. With ageing, salivary secretion decreases, making chewing and swallowing more difficult. This can hinder digestion and nutrient absorption.

Changes in Gastric Acid Production

Many older adults produce less stomach acid, which is essential for breaking down food and absorbing nutrients like protein, calcium, and vitamin B12. This decline can lead to symptoms such as bloating, gas, and indigestion.

Nutrient Malabsorption

The efficiency of nutrient absorption declines with age due to a reduction in the intestinal surface area. This can result in deficiencies in critical vitamins and minerals, such as vitamin D, calcium, and iron.

Weakened Immune System

Ageing weakens the immune system, making the digestive tract more susceptible to infections, which can aggravate gastrointestinal problems.

Bowel Mobility Issues

Weakening intestinal muscles reduce the efficiency of rhythmic contractions that move food through the digestive system. This can lead to slower bowel movements and constipation. In some cases, weakened pelvic floor muscles may result in fecal incontinence, particularly in older women.

How to Manage Age-Related Digestive Changes

While the effects of ageing on digestion are inevitable, you can take measures to minimize their impact and maintain digestive health.

Lifestyle Modifications

Regular Physical Activity: Exercise supports muscle tone in the digestive tract and stimulates bowel movements, reducing the likelihood of constipation.

• Stay Hydrated: Drinking 8–10 glasses of water daily is essential for digestion and bowel health.
• Manage Stress: Chronic stress disrupts digestion. Practices like yoga, deep breathing, and meditation can enhance relaxation and improve gut health.
• Avoid Smoking: Smoking can irritate the digestive tract, exacerbating existing issues.

Dietary Adjustments:

Fibre-Rich Diet: Include fruits, vegetables, whole grains, and legumes in your meals to aid regular bowel movements.

• Probiotic Foods: Consume fermented foods like yogurt and kefir to maintain a healthy balance of gut bacteria.
• Small, Frequent Meals: Eating smaller portions more frequently can help avoid bloating and indigestion.
• Limit Fatty and Spicy Foods: These can trigger acid reflux and heartburn, so moderation is key.
• Avoid Excess Caffeine and Carbonated Beverages: These increase the risk of acid reflux and bloating, so it’s best to limit their intake.