Gut feelings: a guide to digestion and nutrition in seniors
First Published:
13 Nov 2025
Updated:
21 Jan 2026
Our gut is our body's engine. Keeping it healthy is key to our energy, comfort and strength. As we age, our digestive system changes, but understanding these changes is the first step to feeling great.
Do these symptoms bother you?
Many of us experience these symptoms. The good news is, they are often manageable!
Feeling constipated
Dealing with gas, bloating, or fullness
Feeling of acidity (heartburn)
Feeling full very quickly after starting a meal
Problem 1: Constipation
The 'traffic jam' in gut
This is the most common gut complaint for seniors. It often happens because:
The gut muscles naturally slow down with age.
Some medications can cause constipation.
We may not get enough fiber or water.
The solution for constipation is fiber
To keep things moving, include these foods in your daily diet:
Oats & Dals (Lentils)
Whole Grains (Roti, Brown Rice)
Vegetables & Fruits
Fiber needs water to be effective
Drink 6-8 glasses of water a day
Fiber acts like a sponge, it needs water to become soft and bulky. Without enough water, increasing fiber can worsen constipation.
Problem 2: Acidity & reflux
'Burning' feeling
Heartburn is often caused by stomach acid moving up into the food pipe (oesophagus). Here are key triggers and tips to manage it:
The valve at the top of the stomach can weaken over time.
Very oily or spicy foods can trigger it.
Tip: Try not to lie down right after eating; sit upright for at least 30 minutes.
Shift in nutrition as we age
As we age, a fundamental shift occurs: we need fewer calories, but more nutrients. This means we must make every bite count!
Protein
As we get older, we naturally lose muscle mass (a condition called sarcopenia). This can make us feel weak or unsteady. Protein is essential to stop muscle loss and keep us strong.
Easy protein power ups
Eggs: Easy to cook, easy to chew and packed with nutrients.
Dals & paneer: Our traditional foods are excellent protein sources.
Milk & dahi (Curd): Easy to add to any meal. Dahi also has "good bacteria" for our gut.
'Bone armour' Calcium & Vitamin D
Strong bones are the best defence against a fracture if there is a fall.
Calcium: The "bricks" for bones (found in milk, curd, ragi & leafy greens).
Vitamin D: The "worker" that puts the bricks in place (sourced from sunlight, eggs).
The 'energy' vitamin B12
Our bodies find it harder to absorb Vitamin B12 as we age. A lack of B12 can cause "brain fog," low energy, and even nerve problems. it is found in milk products, eggs, and fish.
Other lifestyle boosters
Happy gut loves movement: One doesn't need to do intense exercise. A simple 20-30 minute walk will help the gut muscles push food along and reduces stress.
The 'good helpers': Probiotics - Our gut is full of "good bacteria" that help us digest food. The easiest and best source? A simple bowl of Dahi (curd) every day.
RED FLAGS: When to see your doctor
Do not "wait and see." Contact a doctor if you have:
Sudden or severe stomach pain.
Blood in your stool or black, tarry stool.
Losing weight without trying.
New or lasting trouble swallowing food.
Vomiting that won't stop.
At Aamra Seniors Club, during the health check everyday our members are asked about their sleep and stool, so that any problems can be sorted during early phase.
