This is how to fight constipation in your 50s, among other gut isses | Health News

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As we age, the digestive system undergoes several changes that can affect how the body processes food and absorbs nutrients. Many adults past the age of 50 start experiencing common gut issues such as constipation, diarrhoea, and acid reflux.

By making targeted dietary and lifestyle changes, these symptoms can often be managed effectively, improving overall health and well-being. From adjusting fibre intake to adopting mindful eating habits, here’s how you can manage these gut issues armed with advice from Kanikka Malhotra, Consultant Dietician & Diabetes Educator.

1. Constipation

Constipation is a frequent problem due to slower bowel movements and reduced muscle tone in the digestive tract. Nutritional interventions include:

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  • High-fibre foods: Incorporate plenty of fruits, vegetables, whole grains, and legumes, all of which promote regular bowel movements.
  • Hydration: Drinking enough water throughout the day softens stools and helps prevent constipation.
  • Probiotics: Foods rich in probiotics, such as yoghurt and kefir, support a healthy gut by balancing intestinal bacteria.
  • Thoroughly cooked meals: Well-cooked foods are easier to digest, reducing the risk of gastrointestinal discomfort.

digestion For those experiencing diarrhoea, the following dietary strategies can help manage symptoms (file)

2. Diarrhoea

For those experiencing diarrhoea, the following dietary strategies can help manage symptoms:

  • Avoid triggers: Reduce or eliminate spicy foods, caffeine, and alcohol, which can irritate the digestive system.
  • Bland foods: Opt for easily digestible foods like toast, bananas, and rice, which are gentle on the stomach and help firm up stools.
  • Stay hydrated: Diarrhoea can lead to dehydration, so it’s essential to drink plenty of fluids to replenish lost water.

3. Acid Reflux

Acid reflux, or heartburn, is another issue that commonly affecting those after their 50s due to weakened muscles at the base of the oesophagus. To manage acid reflux:

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  • Identify trigger foods: Common culprits include acidic foods (such as citrus fruits and tomatoes), spicy dishes, and high-fat foods, all of which can exacerbate symptoms.
  • Avoid certain drinks: Beverages such as alcohol and coffee can relax the lower oesophageal sphincter, making it easier for stomach acid to flow back up.
  • Control portion sizes: Overeating increases stomach pressure and can contribute to reflux. Smaller, more frequent meals can help.
  • Chew food thoroughly: Chewing food slowly and adequately assists digestion and reduces the risk of heartburn.

By adopting these nutritional strategies, seniors can alleviate common gut issues and improve their overall gastrointestinal health.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.



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