Hitting 40 often comes with more than just a few gray hairs—it can also mean changes in digestion, metabolism, and overall gut health. Experts say that what you eat in your 40s can have a major impact on everything from digestion to immune function, inflammation, and even disease prevention. To keep your gut thriving and support long-term wellness, doctors recommend making a few key dietary shifts that go beyond simply “eating healthier.” Here are four changes you can start today to nourish your gut and protect your health as you age.
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1. Stay hydrated
Hydration is everything! It's especially important for your gut health. That's why Avery Zenker, a Registered Dietitian and writer for MyHealthTeam, recommends drinking a glass of water first thing in the morning, which helps wake up your digestive system. "Water intake impacts gut motility, stool consistency, and frequency," she explains. "Inadequate water intake slows the gut’s motility and impairs its immune function."
Try drinking 1–2 cups of water each morning. Zenker notes that warm water is ideal: "Cold water may slow things down more, while warm water can help things move more smoothly," she tells us. The more you know!
2. Eat a high-fiber breakfast
If you're typically busy in the mornings or trying to cut calories, you may be a frequent breakfast-skipper—but this will take a toll on your gut health and throw off digestion. "Eating stimulates the gastrocolic reflex, which prompts movement through the digestive tract," says Zenker. This helps kickstart digestion.
Zenker says that a high-fiber breakfast is key to feeding good bacteria and keeping things moving. There are so many great options to choose from, like oatmeal with berries, sourdough toast with avocado, chia pudding with yogurt and fruit, or scrambled eggs with veggies and olive oil.
3. Incorporate gut-healthy ingredients
Spices and herbs can be major game-changers for both the flavor of your food and your gut health. There are so many gut-healthy ingredients to choose from. Take ginger, for example: "Ginger is a prokinetic, meaning it stimulates motility in the digestive tract," says Zenker. "It also has strong anti-inflammatory properties."
Other helpful herbs include fennel, which improves motility and reduces gas, and peppermint, which soothes the gut and reduces bloating.
4. Consider whole grains
Refined carbohydrates can take a serious toll on your digestive system, which is why choosing high-fiber, whole grains is an essential part of improving your gut health. Not only do they provide a good alternative to unhealthy refined carbs, but the fiber content can do wonders for your gut microbiota.
“Fiber feeds the good gut bacteria, while avoiding refined carbs and sugar will prevent feeding the bad gut bacteria and leading to dysbiosis (an imbalance in gut bacteria),” Lisa Richards, registered nutritionist and creator of The Candida Diet explains. “Eating a diet rich in whole foods rather than processed foods will also improve gut health because you will be taking in more fiber, polyphenols, and avoiding refined carbohydrates and other ingredients in processed foods that wreak havoc on gut health.”
