Let’s be honest—no one loves talking about digestion. Gas, bloating, poop—it’s not exactly dinner table conversation. But here’s the truth: your digestion says a lot about your overall health, and if you’re uncomfortable, bloated, or irregular, your body is telling you something important.
I’m Cynthia Williams, and I specialize in helping women navigate the hormonal shifts that come with life after 35. One of the biggest complaints I hear from women in their 40s, 50s, and beyond? Digestive issues.
Hormonal changes, stress, diet, and even poor sleep can all wreak havoc on how well your gut functions. The good news? There are practical, doable steps you can take to start feeling better.
Let’s dive in.
Why Digestion Matters
Think about it—when you were raising babies, what did you monitor every day? Diapers. You made sure your baby was pooping and peeing regularly because that told you their body was working properly.
The same rule applies to adults. You should be having a healthy bowel movement every single day. It’s one of the easiest and most important ways to track your health.
That’s where the Bristol Stool Chart comes in. This simple tool helps you know whether your digestion is on track or if changes are needed:
- Types 1–2 → Constipation
- Types 5–7 → Loose stools, meaning food is passing too quickly and nutrients aren’t being absorbed
- Types 3–4 → Ideal digestion—this is the goal
Not only should your stool be a 3 or 4, but ideally, your body finds a rhythm where you “go” around the same time each day—just like a healthy sleep cycle.
7 Tips to Improve Digestion
1. Drink Enough Water (with Electrolytes)
Aim for at least 100 ounces of water daily, adjusting for activity level. But here’s the kicker: water alone isn’t enough. You need electrolytes—specifically sodium—for hydration to actually work at the cellular level.
Try adding an electrolyte mix or simply a pinch of sea salt to your water. Proper hydration keeps digestion moving smoothly and can be one of the fastest ways to ease constipation.
2. Focus on Whole Foods
Your body was designed to break down real food. A baked potato is far easier to digest than a bag of potato chips.
Whenever possible, choose one-ingredient foods: chicken, apples, carrots, lettuce. They’re nutrient-rich, high in fiber, and much easier for your gut to process compared to processed snacks with 20+ ingredients.
Whole foods = better digestion, more fiber, less bloat.
3. Don’t Fear Salt
Salt has gotten a bad reputation, but the problem isn’t salt itself—it’s the ultra-processed foods it’s usually paired with.
The truth is, your body needs salt. It helps muscles contract, supports hydration, and even stimulates enzymes that help you break down food more efficiently. Lightly salting your meals can actually aid digestion.
4. Move After Meals
No, you don’t need to run a 5K after lunch—but light movement after eating can make a huge difference.
Take a short walk, do a household chore, or even a lap around the office. Just 5–10 minutes of movement helps reduce gas, bloating, and that uncomfortable “food belly” feeling.
5. Chew Slowly
This one sounds too simple to matter, but it’s powerful. Most of us eat on the go—snacking in the car, rushing between meetings, or grabbing bites between errands.
If you swallow food after just a few chews, your digestive system has to work harder, which leads to gas and bloating. Instead, slow down. Take your time. Let your teeth do their job so your stomach doesn’t have to overcompensate.
6. Add Digestive Enzymes
Sometimes your body needs extra help breaking down food—especially when you’re increasing your fiber intake. Many women notice gas and bloating when they start eating more vegetables or whole grains.
Digestive enzymes can be a bridge, helping your gut adjust and making digestion more efficient. Over time, your body adapts, but enzymes can ease the transition.
7. Use Magnesium Citrate (as a Last Resort)
If you’re severely constipated (Types 1–2 on the Bristol Chart), magnesium citrate may help “break through” and get things moving again. Start small (about 200mg at night), but remember—this is not a long-term fix.
The goal is always to support digestion naturally through hydration, whole foods, movement, and lifestyle changes. Magnesium citrate should only be used as a short-term aid while you build healthier habits.
The Bottom Line
If you’re dealing with gas, bloating, constipation, or irregular digestion, you’re not alone—and you don’t have to just “live with it.” By consistently practicing these seven habits, you’ll notice real improvements over time.
Most importantly: daily, healthy bowel movements are non-negotiable. They’re key for not only digestion but also for balancing hormones—especially during perimenopause and postmenopause, when flushing out excess estrogen becomes essential.
Change won’t happen overnight, but stick with these habits, and your gut (and hormones) will thank you.
