How to Support Digestive Health After 60: Nutritionist-Approved Habits

Turning 60 felt like stepping into a new chapter of life—a chapter filled with wisdom, but also with a few surprise lessons from my body. One of those lessons? Digestion. What used to be effortless suddenly needed more care and attention. I remember the first time a big holiday meal left me feeling more uncomfortable than satisfied—it was a nudge from my body saying, “It’s time to adjust.”

Here’s the good news: digestive health after 60 doesn’t need to be complicated. With the right nutritionist-approved habits, you can feel lighter, more energized, and more comfortable. Pull up a chair, pour yourself some herbal tea, and let’s explore how to keep your digestive system working with you, not against you.

Understanding Digestive Changes After 60

As we age, our bodies adapt in new ways, and the digestive system is no exception. Awareness is the first step toward feeling better.

1. Slower Digestion

The muscles in our digestive tract can slow down, making it more likely to feel bloated or constipated. I noticed this shift myself after big meals—it wasn’t that the food was different, it was that my system wasn’t moving as quickly as it once did.

2. Decreased Stomach Acid

Stomach acid naturally decreases with age, which can make it harder to break down food efficiently. Sometimes this shows up as indigestion or discomfort after eating foods that never used to bother you.

3. Changes in Gut Flora

Our gut bacteria evolve with time, too. A less diverse gut microbiome may lead to more digestive complaints. Supporting it with the right foods can make all the difference.

Why Digestive Health Matters

A happy gut goes beyond comfort—it’s essential for absorbing nutrients, boosting immunity, and even supporting brain function. In fact, researchers are increasingly connecting digestive wellness to overall longevity. So, every step we take to improve digestion is really a step toward a fuller, healthier life.

Nutritionist-Approved Dietary Habits

The foundation of digestive health is what we put on our plates. Small tweaks can have big payoffs.

1. Embrace Fiber

Fiber is your best friend for regularity and gut health. Whole grains, fruits, vegetables, and legumes all deliver benefits. I started by swapping white rice for brown and adding chia seeds to my morning yogurt—easy changes that left me feeling less sluggish.

2. Stay Hydrated

Water is essential for digestion, helping food move smoothly through the intestines. I keep a water bottle nearby throughout the day as a reminder. If plain water feels boring, herbal teas or fruit-infused water can make hydration enjoyable.

3. Practice Mindful Eating

Digestion begins in the mouth. Eating slowly, chewing thoroughly, and savoring each bite not only helps your stomach process food better but also prevents overeating. I’ve made it a habit to set down my fork between bites—it’s a small act that makes a big difference.

Incorporating Probiotics and Prebiotics

Gut bacteria are like a garden—they need care, variety, and balance. That’s where probiotics and prebiotics come in.

1. The Probiotic Boost

Probiotics are beneficial bacteria found in fermented foods such as yogurt, kefir, sauerkraut, and miso. I used to think sauerkraut was just for hot dogs, but now I keep a jar in my fridge as a tasty side dish that nourishes my gut.

2. Feeding Good Bacteria With Prebiotics

Prebiotics are fibers that fuel the probiotics. You’ll find them in onions, garlic, bananas, and asparagus. Cooking with these staples has been an easy way to “feed the good guys” in my gut.

3. Finding Your Balance

Experiment with different foods to see what your body enjoys. Everyone’s gut is unique—what works wonders for one person might not for another.

Lifestyle Habits That Promote Digestive Wellness

Food is only half the picture. How we move, rest, and handle stress plays just as big a role in digestive comfort.

1. Stay Active

Gentle movement stimulates digestion. A short walk after meals has become one of my favorite rituals—it not only helps with digestion but also clears my mind. Yoga and light strength training are also excellent options.

2. Manage Stress

Stress can wreak havoc on digestion. I used to dismiss meditation as “not for me,” but even five minutes of deep breathing before bed has eased both my mind and my gut. Find what relaxes you—whether it’s gardening, tai chi, or listening to music.

3. Prioritize Restful Sleep

Your body repairs and rebalances during sleep, and your digestive system is no exception. I’ve noticed that creating a calming evening routine—dim lights, no screens, a good book—has improved my digestion along with my energy levels.

Working With Healthcare Professionals

Sometimes the best step for digestive wellness is partnering with a professional who can offer personalized guidance.

1. Regular Check-Ups

Persistent bloating, pain, or changes in bowel habits shouldn’t be ignored. A doctor or dietitian can identify underlying causes and suggest specific solutions. I once discovered a mild food intolerance this way, and adjusting my diet made all the difference.

2. Considering Supplements

Supplements can be helpful, but only under professional advice. Fiber supplements, probiotics, or digestive enzymes may be recommended depending on your needs. A friend of mine saw major improvements after starting a doctor-approved probiotic—proof that sometimes a little extra help is worth considering.

3. Tailored Nutrition Plans

For seniors managing multiple health conditions, professional input ensures dietary adjustments don’t conflict with medications or other needs. A personalized plan brings peace of mind as much as it brings digestive relief.

Good to Know!

1. Stay curious and adventurous with your meals – Experiment with new high-fiber and probiotic-rich foods; your taste buds might just thank you.
2. Small steps can lead to big changes – A short walk after meals can significantly aid digestion.
3. Listen to your body – It's the best guide for understanding what foods make you feel good.
4. Stay socially active too – Engaging with friends and family can reduce stress and improve overall wellness.
5. Rest and recharge by prioritizing quality sleep and relaxation—it supports both mind and body.

Strong From the Inside Out

The beauty of these nutritionist-approved habits is that they’re not quick fixes but lasting changes that honor your body’s needs. Whether it’s adding more fiber, savoring your meals, or taking a mindful walk after dinner, each small step brings you closer to better health.

Here’s to living well, eating well, and savoring every bite—with comfort, confidence, and joy.