The Vital Role of Gut Health as we Age
Emma Young 
Gut health is a fundamental pillar of health as we age. This blog explains what you need to know about your gut health and what to do to support it.
The Vital Role of Gut Health as we Age
Over the years I have supported many women through the challenging transitions that come with ageing. One of the most overlooked, yet foundational aspects of our health during this phase is the gut that we often call our “second brain.”
Why Gut Health Matters More as We Age
Our gut isn't just responsible for digestion. It's deeply intertwined with our immune system, hormonal balance, mental health, and inflammation levels. As we age, the diversity and strength of our gut microbiome naturally decline, making us more vulnerable to chronic conditions, sluggish digestion, and even mood imbalances.
For women in midlife and beyond, fluctuating oestrogen and lowering progesterone levels also influence the gut, often leading to increased sensitivity, bloating, constipation, or food intolerances. If the gut isn’t supported during this time, it can create a ripple effect throughout the entire body.
This is something I have found myself recently. My gut has always been on the sensitive side after experiencing a pretty horrible bout of campylobacter food poisoning some years ago.
I had everything on a pretty even keel until last year when I began to notice changes. More bloating, some constipation and certain foods that I just didn’t seem to tolerant anymore and of no apparent reason.
As gut health is a speciality of mine, especially as I interpret over 50 gut tests a month giving guidance and support to rebalance my client’s digestive system, I thought it was time to nip this in the bud for myself.
I tried a few dietary changes, no difference. I tried a few different probiotics, a bit better and I tried some bitters and enzymes, still not good enough. It was time for me to do another gut test. This is something I tend to do every few years just to keep an eye and to monitor any changes in my microbiome.
The results showed a few changes, slightly low Butyrate producers, a little permeability and a higher stool pH, but good enzyme levels, no parasites or unfriendly bacteria. I also spoke to my GP and did a FIT test which came back clear, this is always a good idea when you get any changes in your bowel symptoms.
So, what is going on? It is really down to my age and hormone changes that come at my time of life. So, what did I do about it? I have been more careful around my trigger foods, particularly dairy (I do not carry the genetic variation that enable me to produce Lactase), eating more mindfully, slowing sown and chewing more which is super important but none of us do, increasing fibre with more seeds and supplements and adding in stomach acid support.
I am happy to report that my digestion is back on track but it is something that I recognise I need to be mindful of and monitor as it is such a fundamental health pillar as I age, affecting my body and mind in all systems.
And as I have the intention to age as slowly as possible, my gut balance will need a little more maintenance than before.
How about you? How is your gut feeling?
Signs Your Gut May Be Asking for Help
- Increased bloating or gas after meals
- Food sensitivities that weren’t there before
- Brain fog or mood swings
- Sluggish digestion or constipation
- Joint pain or skin flare-ups
These are more than annoyances—they’re signals from your body asking for deeper support.
Supporting Your Gut & Microbiome Holistically
1. Prioritise Whole, Fibre Rich Foods
Ageing bodies thrive on colourful, diverse plant foods. Fibre feeds beneficial gut bacteria, promoting a balanced microbiome. Think: leafy greens, berries, legumes, seeds, and cruciferous veggies like broccoli and cauliflower but also herbs and spices too. You are aiming for 30+ different plants a week.
2. Incorporate Fermented Foods
Foods like sauerkraut, kefir, kimchi, and yogurt introduce beneficial probiotics into your gut. Start very slowly and notice how your body responds.
3. Limit Gut Disruptors
Sugar, processed foods, alcohol, and unnecessary antibiotics and certain medications can disrupt gut balance and increase gut permeability. Be mindful, not rigid, balance is the goal.
4. Mind Your Stress
Chronic stress directly impacts gut health through the gut-brain axis, it disrupts the microbiome and supresses digestion overall. It can also increase gut permeability. This can be a vicious cycle as the more stress you experience, the more your gut and digestion become disrupted, the more this affects mood and stress levels. Practices like gentle movement, meditation, deep breathing, and even time in nature support both your nervous system and digestion.
5. Check for Hidden Imbalances
Sometimes, symptoms persist despite doing “everything right.” Functional testing for gut pathogens, dysbiosis, SIBO or leaky gut can provide clarity and direction for personalised healing.
6. Support Digestive Fire
As we age, stomach acid and enzyme production can decline. This makes it harder to break down and absorb nutrients. Bitters before meals, mindful eating, and possibly digestive enzymes can make a big difference.
Ageing doesn’t have to mean discomfort, fatigue, or disconnection from your body. When we support gut health, we create a ripple effect of vitality, clarity, and resilience. It’s never too late to start nurturing your inner ecosystem.
Your gut is talking, are you listening?
If you are struggling with your gut health, please don’t ignore it. If you would like some help and support to rebalance your gut or anything else for that matter, please do get in touch.
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Categories: : Gut health, Positive Ageing