Age may teach you to trust your gut, but gastroenterologists say our actual gut health can change as we age—and that’s what matters.
“A healthy gut microbiome, the community of microorganisms in the digestive tract, plays a vital role in digestion, metabolism and immunity,” says Dr. Jonathan D. Weinberger, MD,a gastroenterologist at Hackensack University Medical Center.
As we age, our digestive system, metabolism and immunity can also change, making us more susceptible to conditions such as constipation, diabetes and viruses. However, certain habits can help us keep our gut health under control. That’s why gastroenterologists ask people over 50 to start doing this every morning, and it certainly is not going straight to coffee (sorry).
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How gut health changes as we age
You may start to notice changes in your digestive system as you get older. It’s definitely not “just you,” and these changes can have a ripple effect on your overall well-being.
“Gut health changes substantially as we age, and unfortunately not for the better,” she explains Dr. Deepa Shah, MDa gastroenterologist with HonorHealth Gastroenterology – Osborn.
She says that as you get older:
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You may have less “good bacteria” in your gut
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You may have more “bad bacteria” in your gut
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You produce fewer digestive enzymes
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You have a higher risk of chronic inflammation
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You are more likely to have chronic conditions such as diabetes and take medications that cause digestive problems
Dr. Shah shares that as a result, you may experience:
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Problems absorbing nutrients such as calcium and B12
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Increased food sensitivity
None of these issues make your gut feel great, so knowing how to protect your digestive health is all the more important as you trek around the sun.
Related: The After-Dinner Drink That Actually Aids Digestion
Morning Habit Gastroenterologists want people over 50 to start as soon as possible
“As soon as they wake up, people should reach for the water bottle – not a cup of coffee,” says Dr. Leybelis Padilla, MDthe founder of Unlocking GI.
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Dr. Weinberger agrees, noting that drinking a glass of water before your morning coffee benefits your gut for several reasons.
“After a night’s sleep, your body can be dehydrated, and coffee, being a diuretic, can further contribute to fluid loss,” he explains. “Rehydrating with water first helps replenish your body’s fluids, which is essential for proper digestion and can help prevent dehydration-related problems such as constipation, headaches and fatigue.”
Dr. Padilla adds that hydration also helps you better absorb nutrients, maintain the inner lining of your gut, and excretion. “Water is also key to smooth, well-formed bowel movements because it not only softens the stool itself, but also helps produce mucus along the lining of the digestive tract, acting as a lubricant to help the stool slide and pass more easily along the tract.
As a result, she says, you’re less likely to feel gassy or bloated.
Related: The surprising morning drink that boosts focus better than coffee
The best way to adopt this habit
Dr. Shah reports that timing your morning water and coffee consumption is important for maintaining good gut health. “I actually recommend that people wait 30 minutes after drinking water and then drink their coffee.”
She shares that this timing is especially beneficial for constipated adults.
“Allowing 30 minutes for the water to take effect allows the cells in your body to ‘wake up’ and start stimulating the digestive process,” says Dr. Shah. “After 30 minutes, if you drink coffee, you can have additional protection for your stomach by creating a buffer for the acid in the coffee.”
As a result, she says, you’re less likely to have stomach issues and reflux later in the day.
Related: The Super Popular Fitness Tool A GI Doc Swears By For Gut Health (Yes, Really)
How much coffee can I have per day for gut health?
Dr. Shah advises people to limit coffee consumption to one to three cups a day, ideally without sweeteners, which can also affect gut health. The FDA suggests limiting caffeine consumption to 400 mg for most adults.
But it is also worth noting that coffee is not all bad for gut health. “Coffee can be fantastic for the gut in so many ways,” she says, reporting that coffee can:
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Provides antioxidants, reducing inflammation
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It keeps the bowel moving, reducing the risks of constipation
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Reduce the chances of liver cancer
That said, it can also worsen digestive issues that may already decrease with age, so you’ll want to customize your cup-a-Joe limit (and sip water before you brew one).
“Individual caffeine tolerance varies, so it’s important to listen to your body,” adds Dr. Weinberger.
Next:
Related: Here’s Exactly How Much Fiber You Need to Eat Every Day to Improve Your Gut Health, and How to Get It
Sources:
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Dr. Jonathan D. Weinberger, MD, a gastroenterologist at Hackensack University Medical Center
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Dr. Deepa Shah, MD, gastroenterologist with HonorHealth Gastroenterology – Osborn
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Impact of aging on the digestive system related to protein digestion in vivo. Critical Reviews in Food & Nutrition Science.
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Understanding constipation as a geriatric syndrome. Geriatric Nursing.
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Dr. Leybelis Padilla, MD, founder of Unlocking GI
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Spilling the Beans: How much caffeine is too much? FDA.
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Effects of coffee on gut microbiota and gut functions in health and disease: a literature review. Nutrients.
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All types of coffee reduce the risk of adverse clinical outcomes in chronic liver disease: a UK Biobank study. BMC Public Health.
This story was originally published by Parade on December 13, 2025, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.