10 Habits for Better Gut Health over 40
Eating should be simple, yet for many women over 40 it feels anything but.
You're trying to eat well, but you're still tired, bloated, struggling with cravings, carrying extra weight around the middle, or wondering why your body doesn't respond the way it used to.
The truth is that food matters, but so do digestion, stress, sleep, mineral status and nervous system health. When these foundations are out of balance, even the healthiest diet may not produce the results you're looking for.
The good news? You don't need a perfect diet. You need consistent habits that support your body's ability to create energy, digest well and recover from the demands of daily life.
Processed Foods Cause Inflammation
Processing often removes naturally occurring vitamins, minerals and fibre. Although some nutrients are added back through fortification, highly processed foods generally provide less nutritional value than whole foods and may leave us feeling less satisfied.
Second, many fast foods are designed to make you want to eat more! Salt, sugar and MSG to name just a few of the added culprits. When you eat more processed foods, your body feels hungry because its not getting what it needs in terms of nutrition. So you eat more...constantly looking for those missing nutrients, never feeling satiated.
Highly processed foods are often designed to be extremely palatable, making it easy to overeat while still feeling unsatisfied.
Third, In addition, modern farming practices and soil depletion may influence the nutrient density of some foods, which is one reason I often see clients benefit from targeted supplementation and mineral support.
Our gut health can also be impacted by factors such as antibiotic use, chronic stress, alcohol intake, poor sleep, ultra-processed foods and lack of movement. Because the gut plays an important role in digestion, immune function, hormone clearance and nutrient absorption, supporting gut health is an important part of overall wellness.
Here are my top tips to stay balanced in your eating:
Prioritize Protein: Many women over 40 are unintentionally under-eating protein. Protein supports muscle maintenance, blood sugar balance, hormone production, satiety and energy. Aim to include a quality source of protein at each meal.
Get more prebiotic foods: Eat plenty of foods rich in prebiotic fibers, such as legumes, onions, asparagus, oats, bananas and others.
Consume more probiotics: Probiotics may increase the abundance of healthy gut bacteria. Fermented foods, such as yogurt, kimchi, kefir and tempeh, are all excellent sources. Some individuals may also benefit from targeted probiotic support, although the best strains depend on your symptoms and health history. I often recommend them after running a GI Map.
Give your body time to detox: For many women, leaving approximately 12 hours between dinner and breakfast provides the digestive system with a period of rest while supporting blood sugar balance and overnight repair. For example, if dinner ends at 8 p.m., breakfast could begin around 8 a.m. Intermittent fasting is not appropriate for everyone, especially if you are already exhausted, under significant stress or struggling with blood sugar regulation.
Focus on foods rich in polyphenols: Good sources include blueberries, red wine, dark chocolate and green tea. Polyphenols are not digested very efficiently and often make their way to the colon, where they are digested by bacteria.
Eat at the same times (meal times) every day: Most women do well with three balanced meals spaced throughout the day. Regular meals that include protein, healthy fats and fibre can support stable blood sugar, energy and appetite regulation while helping reduce cravings later in the day.
Supplement: Supplementation can be helpful, but it should support your unique needs rather than follow a one-size-fits-all approach. In my practice, I often use functional testing such as HTMA, GI-MAP and DUTCH testing to better understand a client's mineral status, digestive health and stress patterns before making recommendations. Foundational support may include omega-3 fatty acids, mineral support, digestive support or targeted nutrients depending on the individual's symptoms and health history.
Eat intuitively: Avoid labeling foods as 'good' or 'bad', unless you have an identified food sensitivity. Pay attention to what your body needs. The more whole foods you are eating, the more you will notice healthy cravings for things like salads or protein. Persistent cravings can sometimes signal underlying imbalances related to blood sugar regulation, stress, sleep, digestion or nutrient status. Paying attention to these patterns can provide valuable information about what your body may need.
Chew your food well and eat in a relaxed state: It's true. Research shows that you get more from your food when you are thinking positively about it and when you are not stressed while eating. Sit. down, say a prayer, look at your food, then chew until liquid before you swallow. Then thank your body for digesting and using the nutrition well. Digestion begins before food reaches your stomach. When we're stressed, rushed or eating on the go, digestion can suffer. Taking a few deep breaths before meals, sitting down and chewing thoroughly may improve digestion and nutrient absorption.
Drink pure, filtered water: This really deserves the #1 spot. Water quality matters. Consider drinking filtered water to reduce exposure to contaminants and support overall health.
If you're eating well but still struggling with fatigue, bloating, stubborn weight gain, constipation, hormone symptoms or poor sleep, food may only be one piece of the puzzle.
Through functional testing and a root-cause approach, we can uncover hidden stressors and create a personalized plan to help you regain energy and feel like yourself again.
Ready to stop guessing and start understanding what your body is trying to tell you? Book a complimentary discovery call to learn more.
Linda Ljucovic, Registered Holistic Nutritionist, Balance Point Health Centre in Oakville
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