A Healthy Gut is Key to Healthy Aging

One of the keys to living longer may be in our gut microbiome. This is the complex ecosystem of bacteria and other tiny organisms that live in our intestines.

S. Bashar Almadani, MD, a gastroenterologist with ProMedica Physicians, says a healthy gut can improve health and reduce the risk of disease.

“Our gut microbiome affects our whole body. It affects our hormones, our energy, our immune system and nutrients,” explains Dr. Almadani. “A healthy and balanced gut microbiome can also support our well-being as we age.”

The Link Between Gut Health and Longevity

One of the most important functions of the gut microbiome is its interaction with the immune system. Nearly 70% of the body’s immune cells reside in the gut, making it a frontline defense against pathogens.

As part of the aging process, our immune system gradually weakens. We’re even more vulnerable to infections and disease if our gut microbiome isn’t healthy.

“An imbalance in the gut microbiome is when there’s an overgrowth of bad bacteria,” says Dr. Almadani. “This could cause bloating, diarrhea, and belly pain. Overtime, an imbalanced gut microbiome can be one of the contributing factors leading to conditions such as inflammatory bowel disease, obesity, diabetes, heart disease, nutrition deficiencies, and even mental health disorders.”

By nurturing a diverse and balanced gut microbiome, older adults can potentially reduce inflammation and bolster their immune defenses.

How Quality of Food Affects Gut Health

Jennifer Gilliland, registered dietitian, provides nutrition counseling for clients at Icaria, Powered by ProMedica. Icaria is a precision health and wellness center located in Toledo and serving the region. The quality of food, she says, is key to nutrition and gut health, especially for older adults who consume less.

“As we get older, we tend to eat less. When we eat less, it’s important that every bite be high in nutrition to make sure we’re supporting our bodies. We also must consider the quality of food we’re eating and the amount of nutrients that are lost in overly processed food or fast food,” says Jennifer.

Weight loss medications also affect how hungry a person is and how much they consume. For those on medications such as GLP-1 agonists (e.g., Ozempic®, Mounjaro®, or Wegovy®) nutrient-dense food is essential.

Jennifer recommends balanced meals that provide adequate fiber, calcium, vitamin D, magnesium and zinc. A multivitamin can help fill in the gaps if needed. However, all supplements should be secondary to getting nutrients from the food we eat. For example, if you need to increase your fiber uptake, try whole fruits and vegetables, as well as whole grains. It’s important not to over-supplement, so work with a dietitian or health care provider to get the right amount.

“Improper nutrition can slow our metabolism and affect our sleep cycle,” explains Jennifer. “It can also affect our muscle mass and bone health, which both decrease as we get older.”

The Role of Lifestyle in Gut Health

Dr. Almadani emphasizes that lifestyle choices have a profound impact on gut health. “Diet, physical activity, stress levels, and even sleep patterns all influence the composition of the gut microbiota,” he says.

Gut Health Nutrition

Your diet can either promote a healthy gut balance or contribute to its imbalance. Jennifer boils it down to getting enough of the three key nutritional components: fiber, protein and fluids (water).

In addition, Dr. Almadani recommends:

• High-fiber foods. Oats, psyllium husk, fruits and vegetables promote the growth of good bacteria and can help fight inflammation.
• Plant-based diets. Diets rich in fruits, vegetables and whole grains can reduce inflammation and slow the development of cancer.
• Natural sources of probiotics. Fermented foods like yogurt, kefir, sauerkraut and kombucha contain live, good bacteria.
• The Mediterranean diet. Multiple studies have shown this diet improves gut microbiome diversity and lowers inflammation.
• Avoiding highly processed foods. They tend to be high in sugar, unhealthy fats and additives, which can lead to increased inflammation. They also have fewer nutrients than whole, fresh versions of the food.
• Avoiding high-FODMAP foods. These foods include wheat, onion, garlic, asparagus, beets, apples, grapes, peaches, almonds, black beans, chickpeas, honey, high fructose corn syrup, milk, and yogurt. High-FODMAP foods can make symptoms worse for those with gut problems, especially bloating.
• Avoiding artificial sweeteners. These can contribute to symptoms like diarrhea and bloating.

Exercise and Sleep

“Regular physical activity helps keep the gut microbiome diverse and promotes the growth of good bacteria,” says Dr. Almadani. “It can also decrease inflammation and support the barrier of your gut.”

Getting a good night’s rest is also beneficial for the gut because it helps regulate inflammation.

Reduced Stress

Stress, on the other hand, can cause gut imbalance and increase inflammation. It slows down digestion, affecting absorption and the nutritious advantages of the foods we eat. It can also influence the foods we want to eat. It’s common to crave processed foods when we’re stressed.

“I firmly believe that our mental and emotional health can affect our gut health, sometimes even more than the foods we eat,” says Jennifer. “It’s very important to address your stress, either by talking with someone, practicing meditation or exercising.”

Smoking and Alcohol Use

Smoking and excessive alcohol use can cause an imbalance in the gut microbiome. They also worsen chronic inflammation, compromising the lining of the gut.

“Those who smoke have a higher risk for cancer, including colorectal cancer due to damages in the lining of the colon and an increased risk of developing polyps,” says Dr. Almadani.

Start Today

Unfortunately, there's no reliable test that can assess your overall gut health. Some commercial gut microbiome testing is available, but Dr. Almadani says the results don't have clear clinical significance.

The best place to start is with your primary care provider and your habits. Your health care provider can assess your overall health and make recommendations that fit in with your health needs and lifestyle. 

Dr. Almadani encourages people of all ages to take their gut health seriously. "It's never too early or too late to start caring for your gut," he says. "Small changes in diet and lifestyle can have a big impact on your microbiome and, by extension, your overall health and longevity."

S. Bashar Almadani, MD, is a gastroenterologist with ProMedica Digestive Health Care. View his profile.

To learn more about Icaria's services, including precision diagnostics, therapeutics and nutrition counseling, visit Icaria's website.