A Senior's Guide to Better Digestive Health

For many older adults in Canada, digestion starts to feel less “automatic” than it did years earlier. Constipation, heartburn, bloating, or unpredictable bowel habits can show up gradually and affect appetite, sleep, and daily routines. The good news is that many common digestive changes have understandable causes, and small adjustments—combined with the right medical guidance—often make symptoms more manageable.

This article is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for personalized guidance and treatment.

Why Digestion Changes as We Get Older

Digestion is a coordinated process involving chewing, stomach acid, gut movement, bile, digestive enzymes, and the nervous system. With age, several of these steps may become less efficient. Many seniors also experience changes in taste and thirst signals, which can reduce fluid and fibre intake—two basics for healthy bowel movements. In addition, chronic conditions (such as diabetes or thyroid disease) can affect gut motility and how quickly food moves through the intestines.

Just as important, what feels like a “digestive problem” may be a mix of digestion and lifestyle factors: reduced activity after retirement, changes in routine, sleep disruption, or eating fewer fresh foods. Tracking patterns (what you eat, when symptoms occur, bowel frequency, and triggers like stress) can help your clinician identify likely contributors.

Natural Aging of the Digestive Tract

Natural aging of the digestive tract can affect both comfort and regularity. Swallowing may become less coordinated for some people, particularly with dry foods or if dentures fit poorly. The stomach and intestines can also move food along more slowly, raising the risk of constipation. Meanwhile, the barrier and immune functions of the gut can shift over time, which may change how sensitive you feel to certain foods.

Age-related changes don’t automatically mean disease, but they can make you less resilient to “minor” disruptions—like dehydration during a hot week, reduced appetite during illness, or a lower-fibre diet while travelling. Persistent symptoms (unexplained weight loss, anemia, blood in stool, severe pain, or new trouble swallowing) should be assessed promptly, because they are not explained by normal aging alone.

The Impact of Medications

The impact of medications is one of the most common and overlooked reasons digestion changes in later life. Many commonly used medicines can contribute to constipation, nausea, dry mouth, reflux, or diarrhea. Examples include certain pain medicines (especially opioids), iron supplements, some antidepressants, anticholinergic medications, and calcium-channel blockers. Even over-the-counter products—like antacids, laxatives, or bismuth—can change bowel patterns if used frequently.

If symptoms started after a medication change, bring a full list (including vitamins, herbal products, and “as needed” drugs) to your pharmacist or clinician. Do not stop prescribed medication on your own. Often, the solution is a safer alternative, dose timing changes, adding hydration/fibre, or a targeted bowel regimen—especially when multiple medications increase constipation risk.

Several Canada-based services can help you sort symptoms, medication side effects, and next steps—especially if you’re unsure whether to manage at home or seek assessment.

Lifestyle and Dietary Factors

Lifestyle and dietary factors often explain day-to-day symptom swings. Constipation risk rises when fluid intake is low, fibre intake drops, or activity decreases. A gradual fibre increase (for example, oats, beans, lentils, ground flax, vegetables, and berries) tends to be easier to tolerate than a sudden jump. Hydration matters just as much; fibre without adequate fluids can worsen stool hardness for some people.

Heartburn and reflux can be influenced by large evening meals, lying down soon after eating, alcohol, peppermint, chocolate, and high-fat foods. Smaller portions, earlier dinners, and elevating the head of the bed can help some individuals. If dairy, wheat, or high-FODMAP foods seem to trigger symptoms, avoid broad eliminations without guidance—unnecessary restriction can reduce protein, calcium, and overall nutrition.

How to Manage and Improve Your Digestion

How to manage and improve your digestion usually comes down to a few practical pillars: routine, gentle movement, symptom-specific strategies, and timely medical review. A consistent bathroom schedule—often after breakfast—can support regularity. Light physical activity (walking, chair exercises, or water aerobics) helps stimulate gut motility while supporting balance and strength.

For constipation, clinicians often discuss a stepwise approach: dietary fibre and fluids first, then specific fibre supplements or osmotic laxatives when appropriate, while monitoring for side effects. For gas and bloating, slower eating, reducing carbonated drinks, and identifying specific triggers may help. For reflux, ongoing symptoms despite lifestyle changes may require evaluation to rule out complications and to confirm whether acid-suppressing medication is appropriate.

Digestive health in older age is shaped by normal body changes, medications, and daily habits—so improvement often comes from addressing more than one factor at a time. Paying attention to patterns, avoiding abrupt diet overhauls, and using local services in your area (including pharmacists, dietitians, and provincial health lines) can support safer decisions. When symptoms are persistent, new, or accompanied by red flags, a medical assessment helps distinguish normal aging from conditions that benefit from targeted treatment.