Gut Health And Digestion As You Age: Nurturing Your Body From Within

GI tract does its task of digestion by breaking down the food, absorbing the nutrients, and expelling waste through the gut. The importance, however, lies beyond digestion. As scientists have often referred to the gut as the "second brain," it contains a complex network of neurons that influence mood, immunity, and even cognitive function. The gut is an important gateway for longevity and quality of life, especially in the aged population.

As we age especially post 40, gut health becomes paramount due to its reciprocal effect on nutritional absorption and immune response. Aging related gut impairment like reduced speed of digestion, a decrease in stomach acid, and changed gut microbiota composition may cause gastrointestinal disturbances, nutritional deficiencies, and inflammation. A healthy gut would contribute to proper digestion, absorption of nutrients, and protective functions against chronic diseases for improved quality of life.

Starting from birth and as we age, there is a sequence of changes in the digestive system that has adverse effects on gut health. The most important change involves a decrease in the production of stomach acid, which is important for digestion and the absorption of vital nutrients like vitamin B12, calcium, and iron. Because of impaired digestion, this can be followed by nutrient deficiencies that weaken the immune response. Besides this, digestion also slows down because of the reduction in tone within the gastrointestinal tract muscles, hence leading to symptoms of constipation and bloating. Gut microbiota is impaired with aging, leading to a reduction in their diversity and an increase in pathogenic bacteria, promoting inflammation and reducing gut protection against pathogens. These features together lead to poor digestive efficiency and deficient nutrient absorption, thereby contributing to poor gut health. These gradually lead to indigestion, abnormal bowel movements, and even to serious disorders, such as metabolic disorders, cardiovascular diseases, and immune system disorders.

Adequate intake of fiber, probiotics, and prebiotics will help in maintaining good gut health, especially at an older age. Probiotics are 'friendly' living bacteria contained in fermented foods such as yogurt, kefir, and commercial preparations. Consuming probiotics replaces and helps maintain the good balance of gut bacteria necessary for healthy digestion and absorption of nutrients. Prebiotics are forms of non-digestible fibers that feed the bacteria lining the colon. Prebiotics are those substances mainly supplied by food items, including onions, garlic, bananas, and asparagus, which favor the growth of probiotics.

Fiber helps regulate bowel movements and supports the colon's population of friendly bacteria. Fiber in whole grains like Oats, whole wheat bran, quinoa, are some examples of fibre-rich whole grain food products.

One can opt for Right Shift products which is exclusively curated for 40+ individuals. Right Shift Oats ++, Millet Masala Oats, Right Shift multi-grain flour etc are designed to improve gut health and contains a combination of millets, nuts, grains, which helps prevent constipation and keeps the gut microbiome healthy.

While aging is an unstoppable process, some dietary options can take good care of the gut and overall health of a person. Food rich in fiber content, along with probiotic-rich items added to one's diet, can lessen the impact brought about by aging. Let good care for your gut ensure a healthy and thriving future ahead.

Dr. Agatha Betsy

Guest Author Head Nutrition Sciences, ITC Ltd.