Digestive health does a lot more than keep you comfortable after meals. It supports immune function, influences inflammation, and can even affect weight regulation and day to day energy. As people get older, the diversity of the gut microbiome can decline, which may make it harder to absorb nutrients efficiently and keep metabolism running smoothly. Physician Dr. Valerie Pershad says paying attention to your gut becomes especially important after 50, particularly for women.
One of her easiest recommendations is adding fermented vegetables like sauerkraut and kimchi to your routine. These foods deliver beneficial bacteria directly to the gut and also bring fiber along for the ride. As she told SheFinds, “These foods are naturally rich in diverse probiotics and fiber.” The live cultures can help support the gut barrier and may reduce inflammation, which ties back to both immune support and metabolic balance.
She also points to polyphenol rich berries such as blueberries, raspberries, and pomegranate. Beyond satisfying a sweet craving, berries help feed the microbes you want more of. Pershad explains, “Berries are rich in fiber and polyphenols, plant compounds that encourage the growth of beneficial microbes.” Those plant compounds are associated with increased production of short chain fatty acids, which are linked to gut health and may play a role in weight management.
Fermented dairy can also be a practical option, especially Greek yogurt and skyr. The benefit is not only protein, but also the cultures that can help keep the microbiome more balanced. Pershad notes, “Yogurt contains live cultures like Lactobacillus and Bifidobacterium that support a balanced gut microbiome.” She adds that yogurt can also contribute key nutrients often emphasized for midlife health, including calcium and vitamin D.
Another group she recommends is prebiotic rich produce, including garlic, onions, leeks, and asparagus. These foods contain fibers that serve as fuel for helpful gut bacteria, which is different from probiotics that add bacteria directly. Pershad describes the payoff like this, “After these fibers are broken down, they produce short chain fatty acids that strengthen the gut lining, reduce inflammation, and help regulate appetite and energy metabolism.” In real life terms, that can mean better digestion and potentially steadier hunger cues.
Chia seeds made her list as well, thanks to their combination of fiber and healthy fats. They are simple to use since they can be stirred into oatmeal, blended into smoothies, or mixed into yogurt. Pershad says, “They contain soluble fiber and omega 3 fatty acids.” She also highlights how chia forms a gel in the digestive tract, which can slow digestion and support fullness.
Finally, she calls out fatty fish like salmon and sardines for their anti inflammatory profile and protein. These fish are rich in omega 3 fats, which are often discussed for heart and brain health, and may also influence gut bacteria in a positive way. Pershad emphasizes, “Fatty fish is an excellent source of omega 3 fatty acids that can positively influence the composition of the gut microbiome.” If you are thinking practically, a 3 to 4 ounce serving at dinner a couple times a week is a common approach many people find realistic.
If you want to turn her six foods into habits, aim for small, repeatable steps rather than a total overhaul. Add a few forkfuls of sauerkraut alongside eggs, build a snack around a cup of berries, or swap in plain skyr with fruit instead of a sugary dessert. Toss onions and garlic into soups and sautés, then sprinkle a tablespoon of chia into yogurt or overnight oats. When dinner planning feels hard, canned sardines on crackers or salmon with a simple side can keep the barrier to entry low.
For broader context, the gut microbiome is the community of microorganisms that live in your digestive tract, and it shifts with age, diet, sleep, stress, and medication use. Probiotics are live microbes found in foods like yogurt and fermented vegetables, while prebiotics are fibers found in plants like onions and asparagus that feed beneficial microbes already in your gut. Fiber is especially important because it supports regularity and helps create compounds like short chain fatty acids that are associated with a healthier gut lining. Omega 3 fats, often associated with fatty fish, are widely discussed for their role in inflammation signaling, which helps explain why they are frequently recommended in patterns of eating linked to healthy aging.
What gut friendly foods have made the biggest difference for you, share your thoughts in the comments.
