As we age, we all notice our bodies changing. Some changes are noticeable from the outside, and others we prefer to keep to ourselves. A common one among many seniors is developing a sensitive stomach — along with the unpleasant side effects resulting from it.
According to the National Institutes of Health (NIH), around 60 to 70 million adults in the US have some kind of digestive disease. As we age, changes in our digestive organs can make stomach issues more common. One important line of defense is a balanced diet that avoids problem foods.
The best foods for seniors help them stay well-nourished while keeping stomach issues to a minimum. Let’s take a deep dive into what causes seniors to have a sensitive stomach and what foods to eat and avoid to meet all your senior dietary needs.
Why Seniors May Develop a Sensitive Stomach
Digestive issues are not an inevitable part of aging. However, changes in our bodies can make them more likely.
Gastrointestinal Tract Changes
As HuffPost reported, the nerves and muscles in our GI tract can malfunction as we age.
In healthy people, the digestive organs cooperate, each playing their respective part and allowing the next to take over. But when things get out of sync, issues like esophageal reflux (GERD) can happen. This causes acid from your stomach to enter the esophagus, causing a burning sensation.
Stomach Lining Changes
According to the Merck Manuals, seniors’ stomach lining can no longer resist damage as well as it did when they were younger. This can cause the following issues:
- Slower stomach emptying
- Risk of peptic ulcer disease
- Reduced capacity
Bowel Changes
The Merck Manuals also notes that constipation is more common among seniors. This can have a range of causes, including lower rates of exercise, slower movement of the stool through the large intestine, and use of certain medications.
The good news is that a healthy diet can help keep a sensitive stomach in check and the rest of your digestive system working well.
Best Foods for Seniors With Sensitive Stomachs
The best foods for seniors with stomach issues are easy to digest. They are not too heavy and don’t use a lot of spices or fruits and vegetables that are tough for a sensitive stomach to digest.
Lean Protein
Skinless poultry, eggs, and fish are all gentle options for the stomach. They are lower in fat, which makes them easier for the stomach to digest, resulting in fewer stomach issues.
Fermented Dairy Products
According to Oklahoma State University, some seniors may develop lactose intolerance. With this condition, eating dairy products can cause unpleasant side effects, including diarrhea, stomach pain, and bloating.
However, dairy products contain important nutrients, including calcium and protein. So with guidance from a healthcare professional, you may be able to include some fermented dairy products in your diet. These include yogurt and cheese.
You may also find that you can handle dairy products better when taken as part of your meal. So it may be time to say goodbye to a big glass of milk with cookies in order to keep your stomach happy!
Lower Fat Foods
The same paper from Oklahoma State University also highlighted the challenge some seniors have with fat intolerance. High-fat foods may be delicious, but they can have a negative impact on how you feel. If you find they cause stomach pain or diarrhea, it may be better to choose lower-fat alternatives.
Fruits and Vegetables
We all want to eat a diet rich in fruits and vegetables because the health benefits are obvious. However, some of them, such as vegetables in the onion family and highly acidic fruits can exacerbate stomach problems.
The best vegetables to meet your senior dietary needs and protect your stomach are:
- Well-cooked leafy greens, like spinach and kale
- Well-cooked low-fiber vegetables, like potato, pumpkin, squash, and green beans
- Beets and carrots
The best fruits for a sensitive stomach include the following:
- Berries
- Bananas
- Cooked fruits, such as stewed apples, pears, and peaches
These foods are easy for the body to digest. You get access to all the nutrients you need while being kind to your stomach.
The Importance of Senior Hydration
It can be tough to stay hydrated as we get older, but dehydration can lead to digestive problems. According to Everyday Health, dehydration can cause:
- Negative consequences for the gut microbiome
- Bloating
- Constipation
What you eat and drink can make dehydration worse. For example, sodas and energy drinks can dehydrate you, as can salty foods. Also, some medications may make the problem worse.
The National Council on Aging advises that seniors should drink one-third of their body weight in ounces of water each day. Foods that are high in water, such as salad, fruits, and other vegetables, can also help you stay hydrated.
Other Ways to Support Digestive Health
Many seniors struggle with constipation as they get older. One of the most helpful things seniors can do is get enough exercise. This can be a challenge if you live alone and have mobility issues, but senior living communities can help put the spring back in your step.
These communities are full of activities designed to be achievable and enjoyable for seniors. You may find that the more active you get, the easier it is to digest food and have regular bowel movements.
Enjoy a Great Diet the Easy Way at Spring Mill
As we have seen, the best foods for seniors include well-cooked fruits and vegetables and lower-fat foods. However, if you live alone, it can be hard to get the motivation or stamina to prepare healthy, tasty meals every day.
If you come and live at Spring Mill Senior Living, all you have to do is head to Sensations Dining! Every day, our team of chefs prepares a range of delicious meals based on the best foods for seniors.
We take nutrition very seriously, but we don’t forget about taste! Options include local favorites and international classics full of easy-to-digest foods.
Why not come and taste for yourself how delicious life is at Spring Mill? Click here to schedule a free tour in Phoenixville, PA, today!
