You already know your body changes as you age; you live it every day. Your gut is no exception, and it deserves some dedicated attention.
Here's what's happening in there as you get older:
Slower digestion - muscles from your esophagus to your bowels slow down, which can cause or worsen everything from heartburn to constipation
Less stomach acid - lower acid levels make it harder to absorb key vitamins and can increase sensitivity to medications
Weaker gut lining - your protective lining thins over time, making irritation and infection more likely
Now add in trying to eat more vegetables, which is genuinely good for you, and your gut may still kick up a fuss. So how do you get in a balanced, colourful plate of veg without the bloating, cramps, and unfortunate gas situations? Let's get into it.
Why Do Some Veggies Cause Gut Upset?
Two main culprits:
Fiber - essential for pushing waste through your system and keeping you fuller longer, but harder to digest in large amounts. Raw vegetables in particular are high in cellulose, an insoluble fibre your body has no enzyme to break down. It passes through undigested, which can cause bloating, gas, and discomfort.
FODMAPs - a group of fermentable carbohydrates that move slowly through your intestine, draw in water, and produce gas along the way. The result? Bloating, pain, constipation, and sometimes diarrhea. Not a fun combination.
Three Ways to Get Your Veg In Without the Drama
1. Watch your fiber intake
More isn't always better. Track how much you're consuming and if gut discomfort is a regular occurrence, try scaling back and see if things improve before adding it back gradually.
2. Cook your vegetables
Steaming, roasting, or sautéing softens the cell walls before your gut has to deal with them, making them significantly easier to digest than raw. If you're experiencing regular discomfort, hold off on raw veg for a while and see how your gut responds.
3. Swap high FODMAP veg for low FODMAP alternatives
Your gut can build tolerance over time, but starting with lower FODMAP options while things settle is a smart move.
High FODMAP — Eat Mindfully | Low FODMAP — Easier on Your Gut |
|---|---|
Artichoke | Bell Peppers |
Broccoli | Bok Choy |
Brussels Sprouts | Cucumber |
Mushrooms | Eggplant |
Onions & Shallots | Green Beans |
Cauliflower | Kale & Lettuce |
Cabbage | Parsnips & Turnips |
Leek | Potatoes |
Snow Peas & Sugar Snap Peas | Carrots |
Asparagus | Spinach |
Butternut Squash | Tomatoes |
Lentils & Chickpeas | Zucchini |
When to Get Extra Help
If these changes don't bring relief, it may be time to speak with your doctor about pre or probiotics to help strengthen your gut microbiome, or book in with a Registered Dietitian Nutritionist (RDN) for a deeper dive into your individual nutrition needs.
As always, make dietary changes slowly and gradually, and never against the advice of your healthcare provider.
May your gut stay strong and your plates stay colourful. 🥦
Be inquisitive, be safe, and keep living the good life.
Sasha
Full Disclosure: I'm writing this as myself, not as a doctor or your personal trainer. This content is purely educational or my personal thoughts - not in place of medical or health professional advice or treatment. While I’m a Certified Personal Trainer, I’m not a healthcare provider. Seek advice from your health care practitioner before starting physical activity or making serious changes to your health. If you experience any pain or discomfort when participating in the activities, immediately stop and reach out to your health care professional. Please use at your own risk and proceed with caution.