1. Mind the Diet

A diet full of fiber ensures the maintenance of gut health for older people. As people get older, water absorption by the colon and then stool formation becomes compromised, which brings about constipation. Fiber therefore prevents this; it keeps up the bowel regularity and therefore enhances digestion altogether.

A straightforward approach is to attend to the recommended amount and frequency of taking foods that are high in fibers such as whole grains, fruits, vegetables and legumes. High fiber includes green vegetables, bananas, oranges, fibers and bran, and fresh fruits such as berries, apples, etc. Sources such as oats, quinoa a brown rice supply bulk for the proper functioning of the digestive system.

However, seniors admitted that to very high and sudden fiber diets can lead to bloating and gas, therefore, an increase in fiber intake should be done gradually. Fiber should be taken with a lot of water to ease its passage through the small intestines without bringing discomfort.

2. Stay Hydrated

If an organism is to digest food properly, then he or she has to make sure that he or she takes enough water. The water also aids in the digestion of the food also promoted the breakup of the nutrient in the gut while softening the feces hence easy passage. In constipation worsened conditions, for the seniors, dehydration becomes a widespread issue for them, and their digestive health becomes dangerous too.

The Institute of Medicine suggests that older people should drink 2.7 liters of water per day, but it varies depending on each person. If plain water is unappetizing, herbal teas together with water dense fruits such as cucumbers and melons will suffice.

3. Split Your Meals but Frequent

Seniors also stand the risk of – or developing a loss of appetite, or slow digestion. It would overwhelm the system to have large meals, and this usually results in having an upset stomach, or gasy. It is advisable to take small portions of foods often or just have five or six meals in a single day. Of course, that alone will soothe digestion and stabilize blood glucose levels.

People who suffer from acid reflux should ensure that they do not lay down directly after taking a meal. Decking down after the meals is one common cause of acid reflux. The last meal should be had three to four hours before getting to bed.

4. Probiotics and Prebiotics

Gut flora is very important for digestion. With age there is usually a shift in the composition of the normal flora of the gastrointestinal tract which results in indigestion. We also have to include a certain amount of probiotics and prebiotic to lower the chances of bloating, constipation and diarrhea within the system.

Foods under this recommendation are; yogurt, kefir, kimchi, sauerkraut, and probiotics help in rebuilding intended bacteria in the gut. On the other hand, prebiotics are what feed the good bacteria, and include garlic, onions, asparagus and bananas.

But diet changes aren’t without their problems and some older adults may need probiotic supplements.

5. Be Watchful of Medications

While medications are key to coping with chronic conditions, many of the drugs have unpleasant effects on digestion. The administration of NSAIDs, some blood pressure medications, and antidepressants, for example, may as well easily lead to indigestion, stomach ulcers, or constipation.

Medications taken by those experiencing digestive problems should also be openly talked about with the doctor. They may suggest adjusting dosages or give alternatives that will not compromise your gut health.

6. Do Aerobic Exercises

So there are many benefits in performing the regular exercise; They are also very good for the digestive system. Exercise facilitates the contraction of muscles that line the gastrointestinal tract plus promotes the fast movement of food through the tract. It also encourages blood circulation to improve, which plays a part in general gut health.

For elderly subjects, the main benefit of exercises may be stress on the body that is least. These may range from swimming or yoga. Exercise that brings just minimal stress such as walking will bring relief with constipation due to its increase in gut motility.