Your digestive system changes as you age. This may make certain types of foods more difficult to digest, including spicy foods, dairy products, and processed foods.
The digestive system slows as we age. This means that eating food, breaking it down, and moving waste out of your body typically takes longer than before.
Certain muscles within the digestive system may become more lax with age, making them less efficient at keeping stomach acid and food in place.
Like the rest of your body, your digestive system changes with age. The digestive system includes:
- esophagus
- stomach
- small intestine
- pancreas, liver, and gallbladder
- larger intestine and rectum
Aging affects each part differently. For example, the lining of the stomach and its capacity to resist damage decreases. The elasticity of the stomach decreases, causing it to hold less food. The rate at which food empties into the small intestine also slows down.
There are fewer changes to the large intestine and rectum. However, constipation is more common in older adults (ages 65 years and older). This may be due to various factors, such as:
- a slight slowing of movement through the large intestine
- a slight decrease in the contractions of the rectum when filled with stool
- often a lower level of physical activity or exercise
- more frequent use of medications that can cause constipation
- pelvic floor weakness in older females
Certain foods may be more difficult for older adults (ages 65 years and older) to digest.
High fat foods
Foods that are high in fat, such as fried food, burgers, and chips, can be harder to digest. These foods can cause heartburn and stomach pain.
Reducing the amount of high fat foods in your diet can help ease the digestion in your stomach.
Spicy foods
Spicy foods can cause upper gastrointestinal (GI) issues, such as dyspepsia (indigestion). One
According to a 2022 review, some studies report that spicy foods may cause bowel irregularities. However, the evidence is unclear about the exact health issues that the primary compound, capsaicin, in spicy foods and chili peppers, may have.
A study from 2013 noted that people who consumed spicy foods more than ten times per week were 92% more likely to develop irritable bowel syndrome (IBS) than those who did not eat spicy foods.
For some people, spicy foods or overly flavorful foods, like garlic and onion, can cause stomach issues. If you find that spicy foods give you heartburn, diarrhea, or stomach pain, limit or avoid them.
If you have IBS or regular heartburn, it may be best to avoid these foods altogether.
Dairy products
Lactose intolerance and malabsorption are common in older adults. This is partly due to a decrease in lactase levels in the small intestine as you age. Lactase is the enzyme that helps your body digest lactose (the sugar in milk).
This can lead to an intolerance of dairy products.
If you have difficulty digesting lactose, you may experience gas and diarrhea after drinking milk or eating dairy products such as ice cream, cheese, and chocolate.
Processed foods
Ultra-processed foods can also lead to inflammation in the digestive tract. This can cause other conditions, such as Crohn’s disease and ulcerative colitis.
Acidic foods
Acidic foods, like tomatoes, citrus fruits, and salad dressings, can cause issues such as heartburn.
You may want to limit highly acidic foods, especially soft drinks, high sodium condiments, and highly processed meats, as they may disrupt the acid-base balance in your body.
There are certain foods you can eat that can help make digestion easier.
Fiber
A diet that is high in fiber can aid digestion and prevent constipation. The
- Females: 22 grams (g)
- Males: 28 g
You can find fiber in a variety of sources, including:
- brown rice
- whole wheat bread
- oats
- beans
- fruit and vegetables
Probiotics
Probiotics are “friendly bacteria” present in certain foods and naturally occur in the gut.
Probiotics may be helpful in managing some conditions, like IBS. However, there is little scientific evidence to support many of the other health claims regarding them.
Probiotics can be found in foods like live yogurt or in supplement form. If you want to try probiotics, you should do so continuously for at least 4 weeks to see if they work for you.
If you have any existing health conditions or a weakened immune system, speak with a healthcare professional before you begin using probiotics.
Beverages
Caffeinated beverages, such as coffee, tea, some sodas, and certain other carbonated drinks, can increase the acidity in your stomach. This can lead to issues like heartburn.
Carbonated beverages as a whole can cause bloating, which can also lead to heartburn.
Choosing non-carbonated decaffeinated drinks can help decrease your risk of digestive issues. These may include herbal tea, milk, and water.
If you feel you would still like to include caffeinated drinks, try to limit your tea and coffee intake to around 1 to 2 cups per day.
Making sure you drink enough fluids to stay hydrated can also help your digestion.
Certain digestive system issues may become more common as you age. These include:
- Constipation: This may be due to a natural slowing down of the digestive system that occurs with age. However, older adults are also more likely to take certain medications that can cause constipation. They may also be less likely to drink enough fluids, eat enough fiber, and get enough exercise to aid digestion.
- Gas and bloating: The slowing of the digestive system can cause food to spend a longer amount of time in your stomach, which can lead to gas and bloating.
- Gastroesophageal reflux disease (GERD): GERD occurs when the flap that keeps stomach acid out of your esophagus opens too often.
Your digestive system changes and slows as you age. Eating enough fiber and drinking enough fluids can help aid digestion and prevent constipation.
Avoiding or limiting certain foods, like spicy foods, acidic foods, and dairy products, can also help prevent digestive issues and ease the digestive process.