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5 science-backed ways to age-proof your gut

4 November 2024

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

How much do you invest in anti-ageing products, whether that’s pricey creams to tackle wrinkles or regular salon visits to cover grey hairs? There’s often a strong focus on external signs of ageing, but what about what’s happening inside? Your gut – home to trillions of bacteria – ages too, and it needs just as much care with each passing decade. Unfortunately, many of us don’t think about this until symptoms strike.

Diverticulosis is a prime example of gut ageing in action, often going unnoticed until the warning signs are hard to ignore. Let’s explore what this condition is, how to identify its symptoms, and most importantly, how to prevent it from impacting your quality of life.

What is diverticulosis?

Diverticulosis affects the large intestine, particularly the lower part, known as the sigmoid colon. With age, this area weakens, forming small pouches or sacs along your intestine (known as diverticula, or diverticulum if there is just one pouch), which can go unnoticed for years. Around 30% of people in their 50s and 70% in their 80s develop at least one diverticulum, so it’s likely that you or someone you know will experience this. Understanding the different stages and how diverticulosis can progress to diverticular disease is key to effectively preventing and managing the condition.

Asymptomatic – diverticulosis:

Diverticulosis is a symptomless condition where most people remain completely unaware of their diverticula. In fact, these pockets are often discovered by accident during gut scans for unrelated issues. They’re one of the most common findings during a colonoscopy (where a camera goes up your backend to look inside your large intestine), making them more common than you might think.

Symptoms – diverticular disease:

For about 20% of people, diverticulosis progresses to diverticular disease, where symptoms start to appear. These can range from chronic symptoms of mild bloating, changes in bowel habits, and cramping to more severe symptoms, including pain most often in the lower left side of your abdomen, that typically comes on suddenly. When the latter occurs, it’s known as diverticulitis, which we’ll cover in more detail below. If you experience milder symptoms, which are often mistaken for IBS, it’s still worth seeing your GP or family physician to get things checked out. Treatments vary depending on the individual but can include fibre supplements, antibiotics and anti-inflammatory medications. In terms of probiotics, there is limited evidence for any specific strain outside of Lactobacillus rhamnosus GG taken at 10 billion CFU twice per day if you are prescribed antibiotics. To learn more about probiotics, join our probiotic mailing list here.

Severe symptoms – diverticulitis:

In around 5% of cases, the pouches can become inflamed or infected, leading to diverticulitis. This can cause severe abdominal pain, diarrhoea, fever, nausea and vomiting. If left unmanaged or in more severe cases, abscesses or tearing of the intestinal wall can occur. Symptoms like rectal bleeding may indicate that a diverticulum has burst. Diverticulitis is often treated with antibiotics and, depending on the severity, may also require a liquid diet to give your inflamed gut some rest. You may also be prescribed antispasmodics to help relax your gut muscles.

What causes diverticular disease?

It was once thought that a lack of fibre was the primary cause of diverticular disease, and while fibre is crucial for gut health, it’s only part of the picture. Fibre feeds the gut microbes, which produce butyrate – a compound that strengthens the gut lining. But the causes of diverticular disease are more complex, with lifestyle factors like diet, exercise, type 2 diabetes, and smoking contributing to about 40% of the risk. Genetics are thought to play a more significant role, accounting for around 60%.

5 Ways to support long-term gut health

While you can’t control your genetics, there are key lifestyle changes you can make to reduce your risk of developing diverticular disease. Here’s how you can take charge of your gut health:

A photo of chia seeds and oats spread out on a table

1. Curb constipation

Constipation puts extra pressure on the large intestine, which can contribute to the formation of diverticula. A diet rich in mixed sources of dietary fibre (including laxating forms found in oats, linseeds and chia seeds) can help prevent this by increasing the size and softness of stool, speeding up its passage through the gut, and reducing strain on the intestinal wall.

Top tip: Gradually increase your fibre intake to 30g per day—the recommended amount for adults. Remember to drink plenty of water to keep things moving smoothly. For those with more stubborn bowels, check out the constipation chapter in Eat Yourself Healthy (called Love Your Gut in the US) for additional strategies.

A photo which shows a variety of fruit and vegetables

2. Embrace diversity

A diverse gut microbiome is linked with a reduced risk of diverticular disease. A 2024 study in Nature found that women with diverticulitis had lower dietary fibre and a less diverse diet than those without the condition. Aim to include at least 30 different plant-based foods each week and remember, the more varied the plants you eat, which is like fertiliser for your microbiome, the more diverse the suite of microbes you have to look after you.

Top tip: If 30 plant points a week sounds daunting, start by incorporating one new plant from the ‘Super Six’ food groups each day and build from there.

A photo of a woman running in the early morning

3. Rise and shine

A consistent morning routine can support healthy bowel movements and prevent flare-ups in those with diverticular disease. Many clients at The Gut Health Clinic find that starting the day with a cup of coffee, adding psyllium husk or flaxseeds to breakfast, and doing some gentle exercise like yoga or walking can help keep things moving.

Top tip: Small, sustainable changes are key. Build a morning routine that works for you, and stick with it for long-term benefits.

4. Put out the smoke

It will come as no surprise to you that smoking increases the risk of a host of health conditions, and diverticular disease is no exception. A 2019 study from the American Journal of Gastroenterology found that smokers were 35% more likely to develop diverticulitis, with more severe symptoms in nearly half of those cases. Smoking weakens the gut lining and contributes to inflammation, making it a major risk factor.

Top tip: If you’re considering quitting, remember you don’t have to do it alone. Support services can significantly increase your chances of quitting for good.

A photo of someone stepping onto weighing scales

5. Beat the BMI

Carrying excess body weight is another risk factor for diverticular disease and is linked to more severe symptoms. However, you might be surprised to hear that maintaining a healthy weight isn’t about counting calories. What’s more important is focusing on nutritional quality – particularly fibre – and making sustainable lifestyle changes such as regular exercise, good sleep, and mindful eating.

Top tip: If calorie counting isn’t working for you, rest assured you’re not alone. Check out these science-backed, results-driven alternatives instead.

Takeaway

Diverticular disease is just one example of how ageing impacts the gut, but it doesn’t have to define your later years. While you can’t change your genetics, you can take control of key lifestyle factors to support your gut microbiome and reduce your risk of age-related gut conditions.

Scientific research and our decades of experience in the clinic show that making small but significant changes can delay gut-related decline and help you age healthily. Rest assured, it’s never too late to make changes, either. Whether you’re looking for gut-nourishing recipes or personalised support, we’re here to help you nourish your gut and thrive for the long term. Ultimately, gut health is a marathon, not a sprint.