Are you confused by all the information you see online about gut boosting foods that you should be eating but find that they give you unpleasant bloating, wind or leave you rushing to the toilet?
Unfortunately, advice is not always targeted towards the unique needs of the over 50’s – but, don’t worry I’ve got you covered.
This article will focus on the changes which happen within the large intestine or gut as it is commonly referred to and what foods I feel as a Registered Dietitian specialising in over 50’s digestive health you should be eating on a regular basis.
You will find out what won’t give you unpleasant tummy problems and a word of caution for those that are helpful but you need to be more careful with.
Sounds good? Great, here we go with the medical bit first:
What happens to your gut as you age?
Your digestive system starts at your mouth, finishing at your rectum and as you get older there are naturally occurring changes that happen within it.
The main changes that affect the workings of the gut as you get older are:
- Slowing down of the natural movement of the gut
- Changes in the microbiome of the gut (this is the collection of bacteria, fungi and viruses that naturally live in your gut keeping it and you healthy)
- Reduced ability of the body to repair the lining of the gut
The primary role of the gut is to reabsorb water from the food that we eat once it has been through the mouth, oesphagus, stomach and small intestine (it is in the small intestine that all of the nutrients we need are absorbed).
Now this leftover ‘food’ acts as a source of energy for the bacteria in the gut (microbiome), producing beneficial chemicals which can help repair the lining of your gut, keeping it strong. It also has a role to play in your immune system.
Now let’s find out what foods I recommend to keep your gut in tip top shape as you get older
Chia seeds
Chia seeds are a fantastic source of fibre with just 1 tablespoon providing 4.5g – 15 % of your recommended 30g fibre per day.
Chia seeds work by absorbing 10-12 times their weight in water, creating a gel-like substance that helps your food waste pass through your gut easily. They are great at helping reduce constipation and will not cause bloating as they are low FODMAP up to 24g per serving.
You can have them sprinkled in yoghurt, porridge or cereal or make a chia pudding; there are lots of recipes on BBC good food
Kiwi fruits
Kiwi fruits are really special, I don’t use the term lightly but they really are a superfood and seldom bet the credit for it.
They contain around 3-4g fibre containing both soluble and insoluble fibre. This means they not only help keep water in the gut to make your poos easier to pass (that’s due to soluble fibre) but also give food to the microbiota and reduces the time your poo is in your gut (that’s due to insoluble fibre).
2 kiwis per day are also classed as low FODMAP, providing a natural remedy for constipation, without any risk of bloating. Kiwis often feature in my first line advice for those clients suffering with bloating and constipation.
Kiwis also contain an enzyme called actinidin which helps in the digestion of protein. Our protein requirements increase as we get older so it’s a win win all round.
Oats
Now when I say oats I mean unprocessed oats, not redy Brek or those little packets with flavourings.
Oats contain a substance called beta-glucan which is known to help reduce inflammation and also act as a food source for your gut microbiota. They are a source of soluble fibre, the one that helps keep the water in your gut and keeps your poo soft). Oats are also low FODMAP up to 60g (that’s a lot of porridge!)
Oats are really versatile; you can eat them in the form of porridge or overnight oats. How about enjoying them as oatcakes with cheese. Or why don’t you try something different and add them to smoothies. Here is a recipe BBC good food – banana oat pancakes, which combines bananas and oats a winning gut boosting combinaton.
Onions, Garlic & Leeks
All part of the same family, these vegetables are great sources of prebiotics. Prebiotics are fibres naturally present in fruits and vegetables which when they reach your large intestine are used as a food source for the bacteria living there, often referred to as the ‘good’ bacteria. They produce beneficial short chain fatty acids such as butyric acid which keep the lining of the gut healthy.
However, for some people who suffer from IBS these foods could cause pain, bloating and diarrhoea. Working with a dietitian is invaluable in helping you find out if these foods are the cause of your gut issues and also providing you with practical ideas on how to get the flavours without the discomfort and worry.
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