How Eating The Right Foods Can Improve Your Gut Health

Introduction

We can all suffer from digestive issues from time to time, but as we age our eating habits change meaning we sometimes don’t have the energy required to prepare a well-balanced meal especially when preparing a meal for one. Our digestive system also goes through changes as we age that can have an affect in our health and well-being which can lead to a decrease in digestive enzymes, slower bowl movements and a change to our gut microbiome. These changes affect our ability to absorb nutrients meaning we are more likely to suffer from deficiencies. There are of course adjustments you can make to your diet that can help improve gut health and support healthy digestion. We have gathered together a list of foods to aid in improving gut health and support healthy aging.

Fibrous Foods

A key way to improve gut health is to include fibre rich foods into your daily diet. Fibre plays a part in healthy digestion by preventing constipation, promoting regular bowl movements and adding bulk to stool. Fibre rich foods are more important for those older in age as constipation can be a common issue. It is advised by the NHS that older adults should consume 30 grams of fibre per day, increasing gradually as to avoid issues like gas and bloating.

Fibre rich foods include:

Fruits, vegetables, wholemeal bread & pasta, brown rice, nuts and seeds.

Probiotics

Probiotics are the good bacteria that support healthy digestion, the term probiotic covers many different types of beneficial bacteria. Our gut microbiomes can become imbalanced as we age leading to digestive issues. Incorporating probiotics into your diet can help to restore balance to the gut microbiome and promote the growth of beneficial bacteria in the gut supporting healthy digestion and improving overall gut health.

Probiotic rich foods include:

Yoghurts (check the label), kefir, sauerkraut, apple cider vinegar, kombucha and kimchi.

Prebiotics

Prebiotics are a type of fibre that feed the beneficial bacteria in the gut, consuming prebiotic rich foods help to promote the growth of these bacteria, also boosting their activity, helping to support a healthy immune response. Older adults should aim to consume 5 grams of prebiotic fibre to support a healthy gut microbiome. When healthy gut bacteria thrive, they help to keep harmful bacteria in check, and also stimulate the production of immune cells that help to fight off infections and diseases.

Prebiotic Rich Foods includes:

Onions, garlic, leeks, bananas, asparagus and artichokes.

Hydrating Foods

Dehydration can be a common issue as we age, it has a negative impact on our gut health. Ensuring you stay hydrated is essential for reducing the risk of constipation. Hydrating foods can also help to improve the absorption of nutrients in the gut. In addition to drinking plenty of water you can also consume hydrating foods to help keep your gut lining healthy and functioning optimally.

Hydrating Foods include

Cucumber, watermelon, lettuce, celery and berries.

What To Avoid:

Trigger Foods

It is beneficial to avoid any foods that trigger heartburn and indigestion. If you are currently unaware of any trigger foods, keep a food diary and log any bouts of heartburn or indigestion and soon enough you will find a link between the foods you are eating. It is also a way to find out if you have any food sensitivities. Common culprits are dairy products, acidic foods and citrus fruits. Go easy with fatty foods as they are harder to digest and can cause stomach pains and indigestion.

Check Your Meds

Some medications can have a negative effect on digestion, check with your doctor if there are any side effects from any medications you are taking.

Stress 

Excess stress can even have an effect on our overall gut health. Stress can increase acid which can then lead to indigestion and heartburn. It can also cause flare ups in pre-existing conditions such as IBS. Try to manage your stress levels by daily exercise and practising relaxation techniques such as meditation.

Poor Choices When Tired

Not getting enough sleep can cause individuals to make the wrong food choices throughout the day. We tend to crave fattier foods when we aren’t fully rested and lacking energy. If you do suffer with interrupted or lack of sleep, in those days ensure you have some handy snacks to grab like apples and raw vegetables that take minimal preparation.