Gut Health After 50 : Here’s How to Improve It With Age

by Cathy Fletcher

_{Gut health has been the ‘buzz word’ in the online spaces over the last 12 months. Research has finally emerged to the billions online who now are discovering the crucial link between our gut health and wellbeing. It’s all well and good being told to eat nourishing foods for your gut, but we have to get a little more personalised when it comes to nurturing our gut after 50. The same way I wouldn’t take fitness advice from a skinny 20 year old (although I’d love to be back to that size and age), us seasoned folk need to tailor gut health to our bodies at an older age.} 

_{From menopause changes to a depletion in nutrient absorption, you could say we have to work even harder than these young people making ‘gut  health’ as simple vitamin intake every morning. Let’s dive into what happens to our gut at 50+, and how you can bring to work to improve your gut microbiome for overall better health and wellbeing!}

_{Why Our Gut Changes at 50+}

_{Once you hit 50, you might notice that foods you once ate without a second thought suddenly cause bloating, discomfort, or even weight gain. That’s because your gut isn’t operating the way it did in your younger years. Your digestion slows down, your body isn’t producing as many digestive enzymes, and the beneficial bacteria in your gut—your microbiome—starts to shift.}

_{Not to mention, if you’ve spent a good few decades eating processed foods, taking antibiotics, or popping painkillers for those aches and pains (guilty), your gut lining might be a little worse for wear. And if you’ve been through menopause, you can thank hormonal changes for another layer of gut disruption.}

_{The reality is, we don’t bounce back from bad food choices the way we used to. Our gut needs a little extra TLC now, but with the right approach, we can support digestion, keep things moving smoothly, and feel lighter and more energized.}

_{How to Improve Gut Health After 50}

_{Eat Foods That Support Your Gut, Not Work Against It}

_{The best place to start is with food. Your gut thrives on whole, fiber-rich foods that feed the good bacteria and keep digestion running smoothly. That means loading up on leafy greens, whole grains, beans, nuts, and seeds. Fiber is the magic ingredient that keeps your gut happy, but most people don’t eat nearly enough of it.}

_{Then, there’s probiotics, the good bacteria that keep your microbiome balanced. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are packed with probiotics, helping to restore gut health naturally. These foods might sound exotic, but knowing where to buy kefir, kimchi and all the foods that make your gut happy will make your shopping that much easier. But it’s not just about eating probiotics; you also need prebiotics—foods like garlic, onions, bananas, and asparagus—that feed those good bacteria and help them flourish.}

_{On the flip side, it’s time to cut back on gut disruptors. Processed foods, sugar, artificial sweeteners, and excessive alcohol can wreak havoc on gut bacteria and leave you feeling sluggish and bloated. You don’t have to give up your morning coffee or the occasional glass of wine, but balance is key.}

_{Keep Digestion Moving with Lifestyle Changes}

_{Food is just one part of the gut health puzzle. If you’re eating all the right things but still struggling with bloating or irregularity, take a look at your lifestyle habits.}

_{Movement is essential! Regular exercise, even just daily walks, helps keep digestion running smoothly and prevents that uncomfortable sluggish feeling. Managing stress is just as important. Chronic stress raises cortisol levels, which directly impacts gut bacteria and can lead to digestive issues. Simple mindfulness practices, deep breathing, or even just unplugging for a little while each day can make a difference.}

_{And then there’s sleep. Poor sleep doesn’t just leave you feeling groggy—it throws your gut health out of whack too. Aim for seven to eight hours of solid rest each night, and your gut (and energy levels) will thank you.}

_{Consider Supplements for Extra Support}

_{Even with the best diet, sometimes our gut needs a little extra help. That’s where supplements come in. A good probiotic can help replenish beneficial gut bacteria, especially if you’ve recently taken antibiotics or have a history of digestive issues. Digestive enzymes can help break down food more efficiently, reducing bloating and discomfort after meals. And if your gut lining needs some love, collagen or bone broth can help restore and strengthen it.}

_{Not all supplements are created equal, so look for high-quality options from reputable brands. And as always, check with your doctor before adding anything new to your routine.}

_{When to Get Help}

_{While most gut issues can be improved with diet and lifestyle changes, there are times when professional guidance is necessary. If you’re dealing with persistent bloating, gas, or abdominal pain that won’t go away, or if you have unexplained weight loss, ongoing constipation or diarrhea, or signs of nutrient deficiencies, it might be time to check in with a doctor.}

_{Your gut is the foundation of your overall health, so if something feels off, don’t ignore it.}

_{Final Thoughts: Your Gut, Your Health, Your Future}

_{Taking care of your gut after 50 isn’t about following a restrictive diet or taking handfuls of supplements, it’s about making small, sustainable changes that support digestion and overall well-being.}

_{Eat more fiber, drink plenty of water, move your body, and reduce stress. Cut back on the processed junk and add in foods that actually work for your gut, not against it. The good news? It’s never too late to improve your gut health. And when your gut feels good, you feel good, more energised, lighter, and just overall better.}