In a press release from “Eurovaistinė”, pharmacist Toma Gečienė explains what happens in the body and what diet and herbs can help maintain a healthy digestive system.
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How does bowel function change?
“In old age, the production of digestive enzymes decreases, the activity of the digestive tract muscles weakens, and the body absorbs some nutrients less effectively,” lists T. Gečienė.
Changes begin already in the mouth: saliva production decreases, the sense of smell and taste weakens, which can lead to a decrease in appetite and an increased risk of malnutrition. Dentures make it harder for some people to chew food.
According to the pharmacist, stomach activity also changes – it empties slower, stomach acid production decreases, which can lead to a feeling of heaviness after eating. Bowel activity also slows down, muscles weaken, and the gut microbiota changes. For these reasons, older people most commonly suffer from constipation, heartburn, reflux, bloating, decreased appetite, and malnutrition.
The intestines not only process food but also produce micronutrients
The pharmacist notes that the intestines not only process food but also produce various micronutrients themselves – vitamins K, B7, B9, B6, B12, and B3 are synthesized there, and vitamin D is absorbed in the intestines.
“When the intestines are healthy, the body absorbs nutrients better, gains more energy, and fatigue decreases. When bowel function is disturbed, a person can feel tired even after sufficient rest,” observes T. Gečienė.
According to the pharmacist, the health of the intestines is most harmed by abundant consumption of processed food, high sugar content, insufficient fiber intake (recommended about 25–35 g per day), stress, lack of sleep, and lack of physical activity.
First step – review the daily menu
According to T. Gečienė, to maintain smooth digestive system function, it is important to start with a balanced diet and include more fiber-rich products.
“The recommended daily fiber intake is 25–35 g. It is abundant in fruits, vegetables, and whole-grain products.
Fiber helps maintain regular bowel movements, also acts as food for good bacteria, and provides a longer feeling of fullness,” the pharmacist mentions.
The consumption of fermented products – kefir, natural yogurts, pickled vegetables – also helps bowel function.
T. Gečienė reminds that it is important to ensure sufficient fluid intake per day, i.e., to drink 1.5–2 liters of water – this helps digest food more easily, softens stools, and reduces the risk of constipation.
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Herbs and their benefits for digestion
The pharmacist reminds that medicinal plants can also help bowel function:
- Marigolds have anti-inflammatory effects and can help soothe the digestive tract.
- Chamomile helps relax the muscles of the digestive tract, reduces spasms, and can alleviate bloating.
- Caraway stimulates the expulsion of gas from the intestines, reduces bloating, and facilitates digestion.
- Lemon balm helps relax the smooth muscles of the digestive tract, can reduce spasms, bloating, and discomfort.
- Fennel stimulates the expulsion of gas from the intestines (has a carminative effect), reduces spasms, and facilitates digestion.
