Old Age and Digestion

Written By Henry Barnard

As we enter our 60s and 70s, digestion can become less efficient, which is one reason nutrition deserves more attention as we age. The production of certain digestive enzymes and stomach acid may decline over time, and this can affect how effectively we break down and absorb nutrients from our food.

For some older adults, especially those who experience bloating, discomfort after meals, or difficulty digesting larger amounts of protein, a digestive enzyme supplement taken with a main meal may be helpful. While many healthy people still produce adequate enzymes, supporting digestion can become more important as the body’s reserves gradually change with age.

Another factor is the decline in stomach acid production that can occur in older adults. Stomach acid plays an important role in breaking down proteins by helping activate digestive enzymes such as pepsin. Lower stomach acid may also reduce the absorption of certain nutrients, including vitamin B12, iron, and zinc.

Because muscle becomes harder to maintain with age, older adults often benefit from increasing their protein intake. This is not only because digestion may be less efficient, but also because aging muscles become less responsive to protein intake — a process known as anabolic resistance. Consuming enough high-quality protein, combined with resistance exercise, is one of the best strategies for preserving strength and muscle mass.

Simple dietary habits can also support digestion. Adding acidic foods such as lemon juice to meals may stimulate digestive processes and improve the eating experience. More importantly, focusing on whole, nutrient-dense foods and ensuring adequate protein intake can help older adults get more benefit from the food they eat.

Henry Barnard

I’m a certified nutrition coach through Precision Nutrition, but my education began long before my certification.

In the mid-1990s, I was significantly overweight. During my lunch breaks, I would visit a local bookstore and spend my time browsing nutrition and diet books, searching for an approach that would finally help me lose the weight. That search became a lifelong passion. More than 30 years later, I still study nutrition every day, and my interest has only grown stronger over the last decade.

My coaching philosophy is built on a few simple principles.

No diet pills. I believe lasting weight loss comes from changing habits, not relying on quick fixes.

Gradually increase dietary fiber. Fiber is one of the most powerful tools for managing hunger because it promotes fullness while supporting gut health. As people naturally feel more satisfied, eating well becomes easier.

Eat more whole foods and fewer processed foods. Whole foods retain the fiber and nutrients that help support health and satiety. Building meals around minimally processed foods makes it easier to create eating habits that last.

Use intermittent fasting when appropriate. For many people, intermittent fasting can be an effective strategy to help reduce body fat, improve appetite control, and simplify eating patterns. It isn't the right approach for everyone, but when it fits a person's lifestyle, it can be a valuable tool.

Evaluate level of exercise and quality of sleep.  Simply because these factors have a major impact on any concerted effort to lose weight.  

Focus on 1% improvements. I don't ask clients to transform their lives overnight. Instead, we identify small, realistic changes they can consistently maintain. Those small improvements compound over time.

I tell clients not to judge success after a week or two. Real, sustainable change takes time. As healthy habits accumulate, the results begin to build on one another. Three months of consistent effort can produce remarkable progress—not just on the scale, but in energy, confidence, and overall health.

My goal isn't to put clients on another diet. It's to help them build a way of eating they can enjoy and maintain for the rest of their lives.

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