Gut health after 50: Nutrition tips to ease digestive issues

Increase fibre intake

Eating more fruits, vegetables, whole grains, and legumes helps promote regular bowel movements and ease constipation.

Stay well hydrated

Drinking enough water daily softens stools and supports digestion, preventing both constipation and dehydration from diarrhoea.

Add probiotics

Include probiotic-rich foods like yoghurt and kefir to maintain healthy gut bacteria and support smoother digestion.

Eat soft, cooked meals

Well-cooked, warm foods are gentler on the digestive system, especially helpful for ageing adults with slowed digestion.

Manage diarrhoea with bland foods

Opt for low-fibre, bland options like bananas, rice, and toast during diarrhoea to firm stools and soothe the stomach.

Identify acid reflux triggers

Avoid spicy, fatty, and acidic foods, which can worsen acid reflux. Recognizing triggers is key to symptom relief.

Eat smaller portions

Large meals increase stomach pressure and reflux risk. Choose smaller, frequent meals to improve digestion.

Chew thoroughly and eat mindfully