What foods become harder to digest with age?

Medical News Today

2 days ago

Digesting spicy, dairy, and processed foods may be more difficult with age. Eating fiber-rich whole foods, exercising, sleeping better, and lowering stress can help.As people age, their digestive systems can slow down. Consuming food, digesting it, and eliminating waste may take longer than it did earlier in life.As a person ages, their digestive system muscles slow down and become less effective in containing stomach acid and food.This article discusses which foods can cause digestive issues as people age, which foods are easier on the stomach, and how aging affects digestion.What is the hardest food for the body to digest with age?After age 65, some people may find it harder to digest certain foods, such as: High fat foods: These may delay stomach emptying, causing indigestionSpicy or acidic foods: These may trigger heartburnDairy foods: These may trigger stomach sensitivity due to an increased lactose intolerance that can occur with ageUltra-processed foods: These are associated with stomach problems such as irritable bowel syndrome (IBS) and even colorectal cancerThe following list highlights 10 of the foods from these categories that some people may find hard to digest as they grow older:burgerschipsgarliconionice creamcheesetomatoesorangeswhite breadsodasWhy might older people get digestive issues?As people age, their digestive systems change just like other parts of their bodies. For example, the stomach's lining and its resistance to damage can weaken over time. Additionally, the stomach can become less elastic, reducing its capacity to hold food.The large intestine and rectum undergo fewer changes. However, constipation tends to be more common in older adults, especially in those ages 65 and over. Constipation can result from several factors, such as a reduction in the rate at which food moves into the small intestine or a decrease in the rectum's contractions when filled with stool.Other conditions that can become more common with age include gas and bloating, as well as gastroesophageal reflux disease (GERD). Some external factors that can contribute to this include lower levels of physical activity, increased use of medications that can cause constipation, and pelvic floor weakness in older females assigned at birth (FAABs).How do you improve digestion as you age?Maintaining healthy eating habits is crucial for digestive health, especially as people age. According to the Canadian Society of Intestinal Research, it's important to choose foods that contain essential nutrients, such as fiber, vitamin D, calcium, protein, and vitamin B12. However, it is also important to focus on unprocessed foods containing these nutrients.It's also a good idea to choose foods without added sugar, saturated fats, and sodium. A high fiber diet, in particular, can help prevent constipation. In addition, foods that contain probiotics, such as certain yogurts, may help manage conditions like irritable bowel syndrome (IBS). However, according to the National Health Service (NHS) in the United Kingdom, a person needs to consume these products consistently for at least 4 weeks and in consultation with their doctor.Other recommendations include maintaining a lifestyle that is as active as possible. The Centers for Disease Control and Prevention (CDC) recommend aiming for at least 150 minutes of aerobic exercise a week plus regular exercises focused on bone and muscle strength, such as resistance training or weight workouts.Sleep can also affect a person's digestion. Getting at least 7 to 8 hours of sleep each night can help keep the bowels working correctly, and working to reduce stress, which can also exacerbate digestive issues, might help.Exercise and nutrition with MedicarePeople enrolled in some Medicare Advantage (Part C) plans may have access to SilverSneakers, a fitness program for older adults that provides access to gyms, community exercise classes, and workout videos.In addition, Medicare Part B covers nutritionist services for people with diabetes and kidney disease, who have had a recent kidney transplant, or are undergoing dialysis.A Medicare-affiliated doctor must refer patients for these services, and telehealth may be available in rural areas. Part C plans should offer the same benefits, plus additional nutrition benefits in some cases. »Learn more:Food and nutritional needs for older adults: A guide.»Learn more:8 ways to improve digestion.What are the 5 foods that older people should eat?Examples of foods that older people may find easier to digest include:brown ricewhole wheat breadoatsnon-citrus or non-acidic fruits and vegetables. live yogurt Older people should also try to drink non-carbonated, decaffeinated drinks, such as herbal tea, milk, or water.»Learn more:11 foods that are easy to digest.TakeawayAs people age, their digestive systems become less efficient. However, limiting or avoiding certain foods, such as spicy, acidic, and dairy products, can also help alleviate digestive problems.Eating adequate fiber can support digestion and reduce the risk of constipation. Choosing whole foods rich in protein, calcium, and other essential nutrients, getting sufficient sleep, engaging in regular physical activity, and managing stress levels can also help improve digestion.