When we talk about gut health, we tend to focus on the here and now. Whether we’re looking to reduce bloating, reap the mental health benefits of a primed gut-brain axis or keep our immune system ticking along, we typically see looking after our microbiome as a tool for feeling our best in the short term.

But have you ever stopped to wonder what your gut health might look like a year from now, let alone in 10 or 20 years? Just like the rest of our body, our guts change as we age – with the variety of bacteria in our gut microbiome taking the biggest hit.

And while some emerging research suggests we might be able to undo these changes, being aware of what’s going on and taking steps to support your gut as it ages can not only prevent unnecessary discomfort but provide benefits for the entire ageing process. As if you needed any more reasons to up your weekly plant intake. 

As with most areas of our health, our gut health typically declines as we age. This declined is typically seen post-middle age, up until when the gut microbiome tends to remain pretty stable.

The gut health-related ageing associated with old age is typically down to changes in two main areas: the diversity of the gut microbiome, and the speed at which food passes through the digestive system.

“As we age, several changes occur in the gut,” explains Dr Caitlin Hall, a gut health dietician and head of research at the prebiotic supplement brand Myota. 

“The diversity of the gut microbiome, which comprises trillions of bacteria, fungi and archaea that live inside us, decreases as we age. For example, the gut bacteria that produce health-promoting anti-inflammatory compounds called short-chain fatty acids (SCFAs) decrease in population.”

She continues: “The speed at which food moves through our digestive system also begins to slow. This results in a slow gut transit time, which leads to symptoms like constipation, bloating and wind.”

The stomach typically begins to produce less acid as we age, adds Dr Hall. This can affect the digestion and absorption of certain vitamins and minerals, particularly vitamin B12.

However, while these changes are known to occur because of the ageing process, there has been some research to suggest that changes in bacterial populations within the gut could simultaneously drive ageing, too.      

You don’t need to be an expert to know that our gut health can influence a whole bunch of areas across the body, including our skin, mood and immune system. So as the gut ages, these areas are typically affected, too.

While most experts agree that we should be aiming for a diverse microbiome, the extent to which an undiverse community might affect our health is still open to debate. We do know, however, that “an altered gut functionality can lead to a host of issues, including increased susceptibility to chronic diseases such as heart disease, diabetes, and certain types of cancer,” according to Dr Hall.

Changes in the gut’s ability to absorb nutrients like B12 can also have adverse effects if not properly addressed.  

Measuring the extent of ageing within the gut typically requires a stool sample, but there are a few tell-tale symptoms of an ‘aged’ gut that can tell us what’s going on. According to Dr Hall, these include:

• A reduction in appetite
• Increased occurrence of gut-related symptoms like bloating and constipation
• Vitamin and mineral deficiencies (driven by poor absorption)

“A deficiency in vitamin B12 due to impaired absorption can manifest in symptoms often mistaken for dementia,” Dr Hall says.  

We’re yet to find the secret to immortality, so you won’t be able to prevent your gut from ageing forever. However, there are tools you can use to slow the ageing of your gut – many of which you can start adopting now.

“We can mitigate or slow the ageing of the gut through dietary and lifestyle changes,” Dr Hall explains. “Many of these recommendations are akin to dietary practices observed in longevity-favoured regions like the Blue Zones.

“These dietary habits support a diverse and healthy gut microbiome, which in turn contributes to better overall health and may delay the ageing of the gut.”

4 top tips for slowing gut ageing  

Boost your fibre intake

Keep your gut bacteria well fed with plenty of fibre – Dr Hall recommends legumes, nuts, wholegrains, fruits and green veggies, all of which make up the backbone of many of the Blue Zone diets.

“Fibre reduces the risk of many chronic diseases associated with ageing, like heart disease, diabetes, rheumatoid arthritis, colon cancer, and dementia,” she says.

Prioritise every day movement

You don’t need to hit the gym to slow age-related changes in your gut – just try to up the amount of movement you do daily. Dr Hall recommends activities such as gardening, walking and hiking.

Eat lots of healthy fats

Another favourite of people in the Blue Zones, eating plenty of healthy fats is a great way to increase the longevity of your gut and body as a whole.

“In line with the Mediterranean diet, people in the Blue Zones consume plenty of oily fish, extra virgin olive oil, nuts, seeds and avocado,” Dr Hall says.

Manage your stress

The existence of the gut-brain axis means what happens in our minds can affect our microbiome, so managing your stress levels is imperative to good gut ageing.

“The world’s longest-living people are aware of the effects of stress,” Dr Hall explains. “They actively engage in activities that help manage stress, such as napping, socialising with friends and meditating.” 

Over the last couple of years, emerging research has shown that it may be possible to ‘de-age’ the gut, and, in turn, mitigate some of the negative effects of ageing.

In 2021, a review of research into the topic found that dietary, exercise and drug-based interventions to improve the health of the intestinal microbiota could provide positive effects for the ageing process and the reduction of age-related diseases.

Directly influencing the bacteria present in the gut is also being considered as an intervention. “Strategies that change the health and diversity of our gut microbiome, including dietary modifications and microbial restoration of lost strains, are being explored as potential strategies to reset signals of ‘unhealthy’ ageing, promoting a healthier gut microbiome and, by extension, healthier ageing,” Dr Hall adds.

Overall, the research is hugely positive; a study published earlier this year found that slowing the ageing of the intestines in zebrafish using a DNA insertion technique led to the entire body’s ageing process following suit. Seeing those results replicated in humans could mean massive things for the future of ageing and longevity – we’ll just have to watch this space. 

Images: Getty