Over 60 and Struggling with Digestive Health? Find Relief Now!

Disclosure: This post contains affiliate links, meaning I may earn a commission at no extra cost to you if you use my link to make a purchase.

Why Bowel Health is Essential for Seniors

But these issues don’t have to be inevitable when getting older. Digestive problems can affect all areas of life—physical health and emotional well-being, such as anxiety and depression, and can even cause social isolation.

Approximately 60% to 65% of individuals who report IBS in the community are female, and it affects between 25 and 45 million people in the United States.

Seniors are often told these changes are “just part of aging.” However, bowel health is critical for overall wellness, and there are proactive steps to take that can dramatically improve quality of life.

Why Focus on Bowel Health?

Maintaining good bowel health as we age is tied to preventing more serious health issues like malnutrition, dehydration, and an increased risk of falls due to the urgent need for bathroom trips.

Whether it’s IBS, constipation, or diarrhea, these digestive concerns are often misunderstood or overlooked, leading many older adults to suffer in silence. But it doesn’t have to be that way.

This post will investigate the causes of common bowel issues for seniors, including constipation, diarrhea, and IBS. We’ll explore conventional medicine and alternative/functional medicine approaches to support digestive health.

Understanding the root of these issues and how to manage them effectively can make a world of difference—keeping you active, engaged, and feeling sassy as you age. By ‘sassy,’ I mean wellness, clarity of mind, and living your life with as much passion and purpose as possible.

Common Causes of Bowel Issues in Seniors

As we get older, many body changes can affect the digestive system. It’s not just “getting older.” Lifestyle, diet, and long-term habits also play a huge role. Let’s look at what commonly causes problems like constipation, diarrhea, and IBS in seniors.

Reduced Physical Activity

• Staying active is crucial for healthy digestion. As we age, we often move less, which slows down digestion. When the digestive system slows, it can lead to constipation. Even light exercise, like walking, can help keep things moving in your gut.

Low Fiber Intake

• Many seniors don’t get enough fiber. Fiber is found in fruits, vegetables, and whole grains (if you tolerate whole grains). It helps keep bowel movements regular. Without enough fiber, constipation is more likely.

Dehydration

• Not drinking enough water can lead to hard, dry stools. This makes it harder to go to the bathroom. It would be best if you stayed hydrated to keep your bowels moving smoothly.

Medications

• Certain medications cause digestive issues. Opioids, antacids with calcium, antidepressants, and even iron supplements can all cause constipation. Other drugs, like antibiotics and laxatives, can trigger diarrhea. If you’re having digestive problems, review your medications with your doctor and do some research on your own.

Medical Conditions

• Conditions like diabetes, hypothyroidism, and Parkinson’s disease can slow digestion or affect muscle control. IBS can also flare up as a result of these conditions, leading to alternating bouts of diarrhea and constipation.

Ignoring the Urge

• Sometimes, we ignore the need to go to the bathroom. Over time, this can cause constipation. It’s important to go when you feel the urge to prevent your digestive system from slowing down.

Changes in Routine

• A shift in daily routines—like travel or changes in meal times—can throw off digestion. If you travel quite a bit or change your eating habits, you might notice a disruption in your normal bowel movements.

Understanding IBS in Seniors

Irritable Bowel Syndrome (IBS) is a common condition in older adults. It’s a long-term issue that affects the large intestine. IBS can cause cramping, gas, bloating, diarrhea, and constipation. Many have lived with these symptoms for years, and unless you do something about it, it will only worsen as you get older.

What Causes IBS?

While the exact cause of IBS isn’t fully understood, many factors can trigger it. For seniors, lifestyle habits—such as poor diet, lack of exercise, and high stress—play a significant role. Food intolerances, medications, and changes in gut bacteria can also contribute.

Symptoms can vary from person to person, but common IBS issues include:

• Abdominal Pain and Cramping: Often worse after eating or during times of stress.

• Bloating and Gas: Feeling full or swollen, which can be uncomfortable.

• Diarrhea or Constipation: Some people have one, others alternate between the two.

• Urgent Bowel Movements: Feeling like you have to rush to the bathroom.

For seniors, these symptoms can be confusing and frustrating. Often, IBS is mistaken for other digestive issues, leading to missed or delayed diagnosis.

How IBS Impacts Seniors

IBS can significantly affect a senior’s quality of life. The unpredictability of symptoms can lead to anxiety, fear of going out, and even depression. It can also lead to physical discomfort, making it hard to enjoy daily activities or meals. Managing IBS is crucial for maintaining independence and emotional well-being.

Conventional Medical Treatments for Bowel Issues and IBS

Conventional medicine focuses on evidence-based treatments. These methods are often the first line of defense for seniors dealing with bowel issues like IBS, constipation, or diarrhea. Let’s take a look at the common treatments your doctor might suggest.

Medications

Medications are frequently used to manage symptoms of bowel issues. Here are a few that are commonly prescribed for seniors:

• Laxatives: For constipation, doctors might recommend laxatives. These can include bulk-forming agents like psyllium or stimulant laxatives like bisacodyl to get the bowels moving.

• Anti-diarrheal Medications: For those dealing with diarrhea, loperamide (Imodium) can help slow down bowel movements and reduce the frequency of trips to the bathroom.

• Antispasmodics: These medications, such as dicyclomine (Bentyl), help reduce muscle spasms in the gut that cause pain and cramping in IBS patients.

• Antidepressants: Low doses of tricyclic antidepressants (TCAs) or SSRIs may be prescribed to manage IBS pain, as these medications can affect how the brain processes gut pain signals.

Dietary Adjustments

Doctors may recommend changes in your diet, especially if certain foods are triggering symptoms. A low-FODMAP diet is often suggested for IBS, as it limits foods that can ferment in the gut and cause gas or discomfort.

Other common dietary recommendations include increasing fiber intake for constipation and avoiding greasy or fatty foods if diarrhea is a problem.

Professional Guidance

Doctors might refer you to a gastroenterologist for a more in-depth look at your digestive health. A registered dietitian can also help create a meal plan that supports regular bowel movements while avoiding triggers for IBS.

Medical Procedures

In some cases, procedures may be necessary to address severe bowel issues:

• Colonoscopy: For seniors experiencing ongoing bowel problems, doctors may suggest a colonoscopy to rule out other conditions like colon cancer or polyps.

• Biofeedback Therapy: This is used to help seniors who have trouble controlling bowel movements due to weakened pelvic floor muscles. Biofeedback helps retrain these muscles to work better.

Virtual Colonoscopy: A New Option for Seniors

Starting in 2025, Medicare will begin covering CT colonography (CTC)—commonly known as a virtual colonoscopy—for colorectal cancer screening. This is an exciting development, especially for seniors who may have hesitated to undergo a traditional colonoscopy due to its invasive nature.

What is CT Colonography?

CT colonography is a non-invasive procedure that uses a CT scanner to create detailed images of the colon. This allows doctors to detect precancerous polyps and other abnormalities like a traditional colonoscopy. The difference? CT colonography doesn’t require sedation or inserting a long tube into the colon, making it much more comfortable for patients.

Why is This Important for Seniors?

Many seniors avoid traditional colonoscopies due to fear of anesthesia, discomfort, or logistical challenges like transportation after sedation. With virtual colonoscopy, these barriers are removed. You don’t need sedation. The procedure is quick, usually taking less than 30 minutes. Afterward, you can resume normal activities immediately, including driving yourself home.

Medicare will cover this test every five years for those aged 45 and older who are at average risk for colorectal cancer. More frequent screenings may be allowed for seniors considered at high risk.

Benefits of Virtual Colonoscopy

• Less Invasive: No anesthesia or tube insertion is required.

• Quick Recovery: You can go about your day right after the procedure.

• Increased Access: This procedure is more widely available and may help seniors in underserved areas get screened for colorectal cancer.

• Effective Screening: Studies show that CT colonography is as effective at detecting larger polyps as traditional colonoscopy.

Who Should Consider a Virtual Colonoscopy?

If you’ve been putting off a traditional colonoscopy due to fear or discomfort, talk to your doctor about whether CT colonography is a good option. This screening is especially beneficial for you if you have concerns about the risks of sedation or conditions that make a standard colonoscopy more challenging.

For more comprehensive information on virtual colonoscopy, read these articles: Radiology Business​ and Aunt Minnie.

Functional Medicine and Alternative Approaches to Bowel Health and IBS

Dietary Changes

One of the fundamental principles of functional medicine is the belief that food is medicine. Seniors dealing with IBS or other bowel issues are often encouraged to make specific dietary changes.

• Low FODMAP Diet: This diet reduces foods that ferment in the gut, which can cause gas and bloating. Avoid garlic, onions, and certain fruits like apples and pears. Many seniors find that a low-FODMAP diet helps ease IBS symptoms.

• Elimination Diets: Some seniors may have undiagnosed food intolerances that contribute to IBS or digestive problems. An elimination diet can help identify triggers like dairy, gluten, or soy. You can learn what irritates your gut by cutting out these foods and slowly reintroducing them.

Other dietary approaches like the carnivore and ketogenic diets are emerging as alternative ways to support digestive health.

Carnivore Diet

The carnivore diet eliminates all plant-based foods and focuses on animal products like meat, fish, and eggs. Proponents argue that removing plant-based fiber and potential irritants (like those found in vegetables and grains) may reduce bloating, gas, and IBS symptoms. Some seniors relieve digestive distress by simplifying their diet to animal products only.

You can read more about the carnivore diet here.

Here’s an interesting video: “Could the Carnivore Diet Revolutionize Inflammatory Bowel Disease Treatment?”

Ketogenic Diet

The ketogenic (or keto) diet is high in fats, moderate in protein, and very low in carbohydrates. This diet can help stabilize blood sugar levels and reduce inflammation, benefitting IBS sufferers. Some research suggests that going keto can improve gut health by promoting the growth of beneficial gut bacteria while reducing harmful bacteria. As with the carnivore diet, monitoring your nutrient intake is important, as this diet may not be suitable for everyone​.

You can read more about the ketogenic diet here.

For those looking for more general, day-to-day dietary changes to improve bowel health, here are some foundational tips:

Dietary Changes for Improved Bowel Health

For seniors with IBS, making thoughtful changes to your diet can significantly impact your digestive health. Whether you follow a specialized approach like the ketogenic or carnivore diet or focus on some fundamental adjustments, here are some key dietary tips to help keep your bowel movements regular and reduce discomfort.

Fiber is essential for healthy bowel movements, and there are two types to focus on:

• Soluble Fiber: Absorbs water to form a gel-like substance, softening stool. Found in foods like oats, barley, apples, oranges, and legumes.

• Insoluble Fiber: Adds bulk to stool and helps food pass quickly through the digestive tract. Found in whole grains, nuts, seeds, and the skins of fruits and vegetables.

Recommendations:

Gradual Increase: Increase fiber intake slowly to prevent gas or bloating.

Daily Goal: Women should aim for at least 21 grams of fiber, while men over 50 should aim for 30 grams daily.

High-Fiber Foods to Include:

Whole Grains: Brown rice, quinoa, whole wheat bread, and barley if you tolerate grains and gluten.

Fruits: Berries, pears, apples with skin, and bananas.

Vegetables: Broccoli, carrots, leafy greens, and peas.

Legumes: Lentils, chickpeas, and black beans.

Stay Hydrated

Proper hydration helps keep bowel movements regular and prevents constipation. Water softens stool, making it easier to pass.

Daily Intake: Aim for at least eight glasses (64 ounces) of fluids daily, including water, herbal teas, and broths.

Monitor Caffeine and Alcohol: Limit these as they can lead to dehydration.
Include Probiotics and Prebiotics

Balancing the gut microbiome with probiotics and prebiotics can improve digestion and support regular bowel movements.

Probiotics: Found in yogurt with live cultures, kefir, and fermented foods like sauerkraut.

Prebiotics: Non-digestible fibers found in foods like garlic, onions, leeks, asparagus, and bananas that feed healthy gut bacteria.

Limit Processed and Bad-Fat Foods

Processed and bad-fat foods are often low in fiber and high in sugar and salt, which can disrupt gut flora and contribute to digestive issues.

Reduce Intake: Limit processed snacks, fast food, and refined grains.

Healthy Alternatives: Opt for whole food options like fresh fruits, vegetables, and whole grains if you tolerate gluten and whole grains.

Be Mindful of Dairy and Gluten

As we age, some of us become more sensitive to dairy and gluten, like me!

Lactose Intolerance: Common in older adults due to decreased lactase production, the enzyme that breaks down lactose.

Gluten Sensitivity: Some may experience digestive discomfort when consuming gluten-containing grains.

Dairy Alternatives: Try lactose-free or plant-based options like almond, walnut, or cashew milk.

Gluten-Free Options: Opt for gluten-free grains like rice and quinoa if sensitivity is suspected.

Moderate Intake of Irritants

Certain foods and substances, like caffeine, alcohol, and spicy foods, can irritate the digestive system.

Moderation: Limit these substances and monitor how they affect digestion.

Alternatives: Try decaffeinated beverages and herbal teas.

Healthy Fats

Healthy fats support smooth bowel movements and help absorb fat-soluble vitamins (A, D, E, K).

Sources of Healthy Fats: Omega-3 fatty acids are found in fatty fish like salmon and mackerel, as well as in flaxseeds and walnuts.

Monounsaturated Fats: Found in olive oil, avocados, and nuts.

Cooking Methods

For some seniors, cooked vegetables are easier to digest than raw ones.

Cooked vs. Raw: Steaming, boiling, or baking vegetables can make them easier to digest.

Avoid Overcooking: Retain nutrients by not overcooking foods.

Monitor Portion Sizes

Eating smaller meals can help with digestion and prevent overeating, which can overwhelm the digestive system.

Mindful Eating: Chew slowly and eat at a relaxed pace to support digestion.

Limit Gas-Producing Foods if Necessary

Some foods, like beans and cruciferous vegetables (broccoli, cauliflower), can cause gas. Gradually increasing intake or using digestive aids can help.

Final Thoughts

Let’s Take Control Over Our Digestive Health

As we age, it’s easy to poo-poo our bowel issues like IBS, constipation, or diarrhea as just another part of getting older. But the truth is, many of these problems stem from years of accumulated habits—our diet, stress levels, and lifestyle choices directly impact our gut health.

The good news is that it’s never too late to take control of your digestive health. Whether you opt for conventional medical treatments like medications or screenings or prefer an alternative approach through dietary changes and stress management, there are plenty of options available.

From fiber-rich diets and low-FODMAP plans to exploring specific options like the ketogenic or carnivore diets, there’s a way forward to help you feel better and more in control.

Digestive health is complex and affects each of us differently.

But our commonality is that we all need to poop, and it should exit the body regularly,

And it should look like:

I’m not who needs to hear, “It’s not your fault,” in that I know I overindulged in alcohol in my past, caffeine as in Coca-Cola, fast foods, packaged foods, sweets, and sugar. I’m responsible for what I put in my mouth.

What’s not my fault is these foods weren’t labeled “Consume at your own risk.” I didn’t know!

But now that I know, and you know, we can do something!

Sugar, too much coffee, processed and packaged foods, fast foods, overly spicy foods, cereals, certain grains, alcohol, and bad fats will turn my bathroom into a vacation spot for weeks. We only have one colon and so many chances to save it!

I choose diet as my savior!

What Do I Eat?

Whole foods: roasted chicken, pork chops, grass-fed beef and butter, pasture-raised eggs, lots of non-tap water, limited coffee, and green tea. I eat some oatmeal, buckwheat, quinoa, and pasta if it’s made with quinoa and white or brown rice or red or green lentil flour.

What Did I Give Up?

Sugar, corn, gluten, overly spicy foods, dairy (although I can eat a small amount of dairy), and limited alcohol to a few times yearly.

But it all depends on what you can tolerate. Eliminating the irritants was vital for me.

You’re not giving up anything worth keeping when you think about it. You’re gaining health!

Start small and end up big!

Top Picks for Improving Digestive Health

Browse through these recommended books and choose the one that resonates most with you:

• Dr. Mark Hyman’s book Food: What the Heck Should I Eat? I bought this book myself, and let me tell you—it’s packed with the kind of no-nonsense, practical advice that helped me rethink my diet. If you’re serious about using food to take control of your health, I can’t recommend it enough!

• The Complete Low-FODMAP Diet” by Dr. Sue Shepherd and Dr. Peter Gibson. If you’re tired of your belly throwing tantrums and want to know why certain foods seem to have it out for you, this book is your new best friend! Dr. Shepherd and Dr. Gibson break down the Low-FODMAP diet in a way that’s as clear as your grandma’s chicken soup recipe. Packed with practical meal plans and over 80 tasty recipes, this guide helps you navigate the tricky FODMAPs—those sneaky little carbs that can wreak havoc on your gut. It’s an essential read for anyone looking to tame their digestive woes while still enjoying good food!

• The Carnivore Reset: The Primal Approach to Restoring Your Gut Health, Reducing Inflammation, and Losing Weight by Chris Irvin. This book explores how a diet of exclusively animal products can dramatically improve digestive health. They discuss important topics like gut health and plant toxins and provide a detailed protocol for gut restoration. Whether dealing with digestive issues or just looking to optimize your health, this book offers valuable insights and practical guidance.

Stay Active at Home with the Sunny Health & Fitness Folding Treadmill

• If you’re looking for an affordable compact treadmill and tired of dodging rain or uneven terrain, the Sunny Health & Fitness Premium Folding Treadmill is a great option. It’s perfect for maintaining your daily walks with an adjustable incline, joint-friendly shock absorption, and a digital monitor. Walking isn’t just for fitness—it’s crucial for bowel health. Regular movement keeps your digestive system on track, and this treadmill will help keep you on track and moving in zero temperatures, rain or shine!

Simplify Your Cooking with the SUNHOUSE 3.3 Quart Steamer Pot

• I love this simple, affordable steamer for its versatility and space-saving design. The SUNHOUSE 3.3 Quart Steamer Pot is made from stainless steel, a healthier cooking option. It’s compact, lightweight, and fits easily in small cupboard spaces since it has no cords or bulky attachments. Perfect for steaming vegetables or other healthy foods, this dishwasher-safe pot is easy to use on any stovetop. With over 1K satisfied customers, it’s a must-have for health-conscious cooking! The ultimate perk of using this steamer? It locks in more nutrients, giving you healthier, more delicious veggies!

Note: If I didn’t eat, drink it, use it, or read it, I wouldn’t recommend it!

Disclaimer: The content provided on this blog is for general informational purposes only and should not be construed as medical advice, diagnosis, or treatment. This information is not intended to replace professional medical guidance from a qualified healthcare provider. Always consult your physician or another qualified healthcare professional before changing your health, diet, or wellness routine. Never disregard professional medical advice or delay seeking it because of the information you have read on this blog. Use of this blog and reliance on any information provided is solely at your own risk.