Dr. David Orman

Submitted Question: What are the most effective natural ways to improve digestion and nutrient absorption as we age?

Answer: As we age, digestion often becomes less efficient, not because the body is failing, but because modern habits quietly work against it. Rushed meals, excessive fluids with food, chronic stress, and ultra processed diets dilute digestive fire and reduce enzyme output. The simplest correction is also the most overlooked. Slow down. Chew thoroughly. Eat in a calm state. These small acts signal the nervous system to shift into rest and digest mode, allowing stomach acid, bile, and enzymes to activate properly.

Food choices matter, but timing and combinations matter just as much. Warm cooked foods are generally easier to digest than cold or raw foods, especially later in life. Bitter foods like arugula, dandelion, or gentian tea before meals stimulate bile flow and improve fat digestion. Fermented foods in small amounts help reseed beneficial bacteria, but more is not better. A tablespoon of sauerkraut or kefir with meals often works better than large servings that overwhelm a sensitive gut.

Finally, digestion does not begin in the stomach. It begins in the mind and the nervous system. Simple breathing practices before eating, such as slow nasal breathing or extended exhales, can dramatically improve absorption by calming the vagus nerve. Gentle walking after meals, rather than sitting or lying down, encourages peristalsis and blood flow to the digestive organs. Over time, these quiet adjustments restore efficiency, reduce bloating, and allow the body to extract more nourishment from less food.