Discover 7 easy ways to improve gut health over 50! Learn about probiotics, fiber-rich foods, hydration, stress management, and more. Enhance digestion, boost energy, and support overall wellness with simple, actionable tips tailored for women navigating midlife and beyond.

When it comes to whole-body health, you’ve got to go with your gut—literally! The gut does so much more than digest your food; it’s central to your immune system, energy, and even your mood.

As Harvard Health Publishing explains, your gut health is connected to your physical health and your mental health. But as we age, the gut microbiome—the diverse ecosystem of bacteria in your intestines—can take a hit, leaving many of us (especially women over 50) dealing with bloating, constipation, and cravings.

The good news? Small, everyday changes can improve gut health and help you feel your best. Let’s dive in!

Signs of an Unhealthy Gut

The first step of fixing improving your gut health is discovering the signs. Did you know bloating, fatigue and skin issues can actually stem from your gut?

It’s essential to recognize these common signs of an unhealthy gut:

• Occasional constipation, bowel issues
• Bloating
• Gas and digestive discomfort
• Lack of energy
• Joint pain
• Cravings for sugar or processed food
• Mood swings or irritability

If any of these sound familiar, you’re not alone—about 2/3 of Americans experience digestive discomfort.

Understanding Your Gut Microbiome

Your gut microbiome is home to trillions of bacteria, most of which reside in your large intestine. It’s like a bustling city of “good” and “bad” bacteria working together (or not!). Here are some facts:

This means that your gut doesn’t just impact digestion; it affects your immune health, mental clarity, and energy levels.

7 Ways to Improve Gut Health

Use these seven tips to improve gut health for better digestion and overall well-being. From diet, to probiotic, to lifestyle changes, there are several simple strategies that can improve your gut!

Here’s a practical checklist of easy changes to improve gut health and feel better every day:

1. Get Your Daily Vitamins and Minerals

Nutrient deficiencies can throw your digestive system off balance. Focus on getting enough vitamins, minerals, and antioxidants to support good bacteria in your gut.

I keep my vitamin and mineral intake consistent drinking AG1 every morning.

2. Take a Probiotic

A high-quality probiotic helps replenish beneficial bacteria in your gut. This is especially helpful as you age since the natural diversity of gut bacteria decreases over time.

It’s easy to add a probiotic supplement to your daily routine. I get mine from my morning AG1 drink!

3. Eat More Fiber

Load up on fruits, vegetables, whole grains, and legumes to fuel your gut bacteria. Fiber acts like food for good bacteria, helping your microbiome thrive.

But go slow! Increase your intake gradually to avoid digestive discomfort.

I personally eat a lot of healthy fiber-rich foods, and I also get a healthy dose in my morning AG1 drink.

4. Limit Processed Foods and Sugars

Highly processed foods and added sugars can feed harmful bacteria, creating an imbalance. Opt for whole, nutrient-dense foods like lean proteins, greens, and healthy fats.

Cutting sugar out of your life is a common weight loss challenge that many people deal with. I put together a guide full of easy tips to quit sugar!

5. Stay Physically Active

Exercise isn’t just for muscles and bones—it also keeps your gut microbiome diverse. Activities like walking, swimming, or strength training are perfect for maintaining digestive health as you age.

Get started with these easy exercise ideas:

6. Reduce Stress Levels

Stress wreaks havoc on your gut. Incorporate activities like yoga, deep breathing, or meditation into your routine to support a happy, calm digestive system.

These are the simple tips I use to reduce stress from daily life.

7. Prioritize Quality Sleep

Poor sleep impacts your gut health (and vice versa!). Aim for 7-8 hours of restful sleep each night to keep your gut functioning optimally.

Revitalizing your sleep routine is a great place to start. These are the 15 tips I use to relax and get better sleep!

Best Types of Foods for Gut Health

Of course, my best advice is always going to be eat food to help improve your gut flora. As the saying goes, “Food is thy medicine.” Instead of trying to find the right thing to “take”, try changing your diet first.

Want to know the best foods to eat for your gut? Focus on some of these groups:

• Fermented Foods: Eating fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha provides natural probiotics.
• High-Fiber Foods: Try fiber-rich foods like beans, lentils, oats, berries, leafy greens, chia seeds and flax seed.
• Prebiotic Foods: Garlic, onions, bananas, and asparagus feed your gut bacteria.
• Healthy Fats: Add healthy fats like avocado, olive oil, nuts, and fatty fish to support inflammation reduction.

Supplements for Improved Gut Health

Food first, supplements second. But in today’s world eating out, being on the go and high stress, I take some supplements as my insurance policy to my health. 

One supplement that’s been a game-changer for me is AG1.

Three years ago, I started drinking AG1 every morning (read my full AG1 review here), and I haven’t looked back.

Why do I love it?

• It hydrates me first thing in the morning.
• It’s packed with vitamins, minerals, and probiotics to support a healthy gut.
• It’s easy, tastes great, and has become a simple habit I actually look forward to!

Since adding AG1 to my daily routine, I’ve noticed a flatter stomach, less bloating, and a boost in my overall energy. I used to struggle with remembering to take a bunch of pills, but with AG1, I just mix it up, drink it, and go.

AG1 contains the pre and probiotics, digestive enzymes, superfoods and vitamins in minerals all in one drink. If you want to know more about AG1 ingredients and my experience, read here. 

If you’re not taking AG1, there are still plenty of effective supplements that can support a healthier gut. You don’t have to take all of these but try a few at a time to see if it helps.

I’d recommend probiotics, prebiotics, and digestive enzymes as your “starter pack” to improve gut health. From there, you can add collagen and magnesium.

Pair these with a nutrient-dense, high-fiber diet, and you’ll give your gut microbiome everything it needs to thrive! 

1. Probiotics

Probiotics are beneficial bacteria that can help restore balance to your gut microbiome. Look for a high-quality probiotic supplement that contains multiple strains (like Lactobacillus and Bifidobacterium) and at least 10-50 billion CFUs (colony-forming units).

• Why it works: Probiotics improve digestion, reduce bloating, and support immune system function.
• Tip: Look for probiotics with delayed-release capsules to ensure they survive stomach acid.

2. Prebiotics

Prebiotics are essentially food for your good gut bacteria. Supplements like inulin, chicory root, or fructooligosaccharides (FOS) encourage beneficial bacteria to grow and thrive.

• Why it works: Prebiotics support the growth of “good bacteria,” which enhances digestion and reduces inflammation.
• Sources: Inulin powder is easy to mix into smoothies or water.

3. Digestive Enzymes

As we age, our body’s natural enzyme production can slow down. A digestive enzyme supplement containing protease, lipase, and amylase can help break down proteins, fats, and carbs more effectively.

• Why it works: Digestive enzymes reduce bloating, gas, and occasional indigestion by improving nutrient absorption.
• When to take: Take enzymes before or during meals.

These next things are not in AG1 and I do take them separately. 

4. Collagen Peptides

I just add a scoop of collagen peptides to my AG1 and shake them up together in the morning. Collagen supports the gut lining, helping repair leaky gut and improving overall digestive function.

Collagen peptides are also great for joint health and skin elasticity.

• Why it works: Collagen helps maintain the integrity of the gut wall, which is crucial for preventing inflammation and nutrient absorption issues.
• Tip: Opt for hydrolyzed collagen peptides—they dissolve easily in hot or cold liquids.

5. Magnesium

Magnesium helps improve regularity and keeps your digestive system moving smoothly. Magnesium citrate is particularly effective for occasional constipation. Magnesium glycinate is great for sleep. 

Magnesium deficiency is a common issue for many Americans. I take my magnesium every night!

• Why it works: Magnesium relaxes the intestinal muscles, supporting smoother bowel movements.
• Tip: If you’re prone to bloating, start with a small dose and gradually increase.

6. Omega-3 Fatty Acids

Omega-3s (found in fish oil) reduce inflammation in the gut and support a healthy microbiome. I take mine in the morning! 

• Why it works: Omega-3s can help combat inflammation, which is often a root cause of digestive discomfort and gut imbalance.

7. Vitamin D + K 

A combination of Vitamin D3 and K2 supports gut health by strengthening the intestinal lining and promoting a balanced gut microbiome.

Vitamin D deficiency is another common issue, especially during the winter months. I add my Vitamin D drops to my morning AG1 drink.

• Why it works: Vitamin D reduces gut inflammation and encourages beneficial bacteria, while Vitamin K2 ensures calcium is properly utilized, preventing harmful deposits and supporting gut barrier function.
• Tip: Choose a D3 + K2 supplement for optimal synergy and pair it with healthy fats for better absorption.

8. Apple Cider Vinegar (ACV)

While not a traditional “supplement,” apple cider vinegar (ACV) supports digestion by increasing stomach acid, which aids in breaking down food.

• Why it works: ACV helps reduce bloating and supports a balanced gut environment.
• How to use: Mix 1 tablespoon of ACV in water before meals.

9. Psyllium Husk or Fiber Supplements

If you struggle to get enough fiber from food, fiber supplements like psyllium husk can help keep you regular and support a thriving gut microbiome.

• Why it works: Fiber acts as fuel for beneficial gut bacteria and helps prevent constipation.
• Tip: Start slow to avoid digestive discomfort.

10. Zinc Carnosine

Zinc carnosine helps repair the gut lining and reduce inflammation. It’s often used to support digestive health and improve symptoms like bloating and leaky gut.

• Why it works: Zinc promotes healing in the digestive tract and boosts immunity.

How to Improve Your Gut Health ASAP

Looking for quick wins to start improving your gut health today?

1. Eat a high-fiber meal (think lentils, greens, and whole grains).
2. Swap processed snacks for healthier snacks, like a handful of nuts or berries.
3. Take a brisk 20-minute walk to support digestion.
4. Drink more water—hydration is key!
5. Start a probiotic supplement.

Your gut is central to your overall health, and with a few simple changes, you can feel more energetic, less bloated, and ready to enjoy life. By focusing on fiber-rich foods, limiting stress, and staying active, you’ll not only improve gut health but also support your immune system and mental clarity.

Remember, your gut works hard for you—take care of it, and it’ll take care of you!