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Gut Comfort After 50: Bloating, Constipation and Reflux

  • Bloated by mid-afternoon, even after a normal lunch.
  • Going less often than you used to, or straining when you go.
  • Heartburn that shows up after dinner or when you lie down.

Here is what can change in digestion with age, what the research says, everyday habits with a source behind them, and when to call your doctor.

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Updated November 8, 2026. Sources are listed under each section.

What can change with age

Constipation is common at every age, and it gets more common later in life. The NIDDK says about 16 out of 100 adults in the United States have symptoms of constipation, and about 33 out of 100 adults ages 60 and older do.

A few everyday reasons can add up, according to the NIDDK:

  • Less fiber. Older adults sometimes don't get enough fiber because they may lose interest in food.
  • Less movement. Not getting enough physical activity is on the list of things that can cause constipation.
  • More medicines. Some medicines can play a part. The NIDDK names antacids that contain aluminum and calcium and narcotic pain medicines as examples.

Sources

What the research says about gas and bloating

Gas is normal. The NIDDK says studies suggest people pass gas an average of 8 to 14 times a day, and experts consider up to 25 times a day normal.

Gas comes from two places: air you swallow, and bacteria in your large intestine breaking down carbohydrates your body didn't digest. You may notice more gas if you swallow more air or eat more of certain foods and drinks.

When gas is the problem, the NIDDK says your doctor may ask you to keep a diary of what you eat and drink and when your symptoms happen. A simple written note can help your doctor see a pattern.

Sources

Heartburn and reflux

The NIDDK describes heartburn as a painful, burning feeling in the middle of the chest, behind the breastbone. It is one of the symptoms of reflux.

The NIDDK lists lifestyle changes your doctor may recommend:

  • losing weight, if you're overweight
  • raising your head 6 to 8 inches during sleep, with a foam wedge or extra pillows under your head and upper back
  • quitting smoking, if you smoke
  • changing your eating habits and diet

Antacids can help mild symptoms. The NIDDK says not to use them every day or for severe symptoms unless you've talked with your doctor about it.

Sources

Everyday habits with a source behind them

  • Add fiber slowly. The NIDDK says adults should get 22 to 34 grams of fiber a day, depending on age and sex. Add it a little at a time so your body gets used to the change.
  • Drink with it. Water and other liquids help fiber work better. Ask your clinician how much is right for you, especially if you have a fluid limit.
  • Move a little every day. Too little physical activity is one of the causes of constipation the NIDDK lists.
  • Swallow less air. You swallow more air when you eat or drink too fast, chew gum, suck on hard candy, drink fizzy drinks, smoke, or wear loose-fitting dentures.
  • Write it down. Time, food and drinks, symptoms, questions. This is our suggestion, built on the diary the NIDDK describes.

Sources

When to call your doctor

See a doctor right away if you have constipation and any of these (NIDDK):

  • bleeding from your rectum, or blood in your stool
  • constant pain in your abdomen
  • losing weight without trying
  • vomiting or fever
  • lower back pain
  • being unable to pass gas

See a doctor if heartburn doesn't get better with over-the-counter medicines or lifestyle changes, or if you have problems or pain swallowing, vomiting that won't stop, vomit with blood or that looks like coffee grounds, black and tarry stool, or weight loss you can't explain.

Chest pain isn't always heartburn. Chest pain, heaviness, or discomfort, especially with shortness of breath, sweating, or pain in the arm, back, neck, or jaw, can be a heart attack. Call 911.

Routine screening for colorectal cancer is recommended for average-risk adults ages 45 to 75 without symptoms. Symptoms need medical evaluation.

Sources

Questions for your appointment

Write your answers down, or bring this list to your next visit.

  1. Could any of my medicines be part of this?
  2. How much fiber and fluid is right for me?
  3. Is my heartburn something to test, or can I start with habits?
  4. Am I due for colorectal cancer screening, and which test fits me?
  5. Which symptoms should make me call you sooner?

The free Gut & Skin Notebook starts with the 4-column note: time, food and drinks, symptoms, questions. It makes bloating easier to explain at your next appointment.

Free guide · Gut & Skin

The Gut & Skin Notebook

A free guide for adults who want to understand their digestion and skin, and explain it clearly to a doctor.

Inside:

  • The 4-column note that makes bloating easier to explain
  • How digestion and skin can change with age, in plain English
  • How to add fiber slowly, so your gut keeps up
  • Dry-skin basics dermatologists recommend for fall and winter
  • The gut-skin connection: what's known, and what isn't yet
  • Signs that mean "call your doctor," and the screening that starts at 45

You'll get the guide right away on the next page. We may also email you short follow-ups on this topic, and some may include affiliate offers. We always say when a link earns us a commission. Unsubscribe anytime. Privacy

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