Gastroenterologists Are Begging People Over 50 To Start Doing This One Thing Every Morning

Age can teach you to trust your gut, but gastroenterologists say our actual gut health changes as we age — and that’s important.

“A healthy gut microbiome, the community of microorganisms in the digestive tract, plays a vital role in digestion, metabolism and immunity,” says Dr. Jonathan D. Weinberg, MD,Gastroenterologist at Hackensack University Medical Center.

As we age, our digestive systems, metabolism, and immunity also change, making us more susceptible to conditions such as constipation, diabetes, and viruses. However, certain habits can help us take control of our gut health. This is why gastroenterologists are imploring anyone over 50 to start doing this every morning, it’s absolutely no Straight to the coffee (sorry).

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How gut health changes as we age

As you age, you may start to notice changes in your digestive system. It’s not just you, of course, these shifts can have a knock-on effect on your overall health.

“Gut health changes dramatically as we age, but unfortunately, it doesn’t get better,” explains Dr. Deepa Shah, MDHonors Health Gastroenterology – Gastroenterologists at Osborne.

She said that as she got older:

• You may have fewer “good bacteria” in your gut

• You may have more ‘bad bacteria’ in your gut

• You produce fewer digestive enzymes

• You are at higher risk for chronic inflammation

• You are more likely to have a chronic condition such as diabetes and take medications that cause digestive problems

As a result, Dr. Shah says, you may experience:

• Difficulty absorbing nutrients such as calcium and B12

• increased food sensitivity

None of these issues will make your gut feel good, so it’s even more important to know how to protect your digestive health when you go on a sunbathing trip.

RELATED: After-Meal Drinks That Actually Help Digestion

Morning routine gastroenterologists want people over 50 to start ASAP

“People should be reaching for a water bottle as soon as they wake up, not a cup of coffee,” said Dr. Leybelis Padilla, MDUnlock GI founder.

Dr. Weinberg agrees, noting that drinking a glass of water before your morning coffee is good for your gut for a number of reasons.

“After a night’s sleep, your body may be dehydrated, and coffee, as a diuretic, may cause further fluid loss,” he explains. “Drinking water first helps replenish the body’s fluids, which are essential for normal digestion, and can help prevent problems associated with dehydration, such as constipation, headaches and fatigue.”

Dr. Padilla adds that water can also help you better absorb nutrients and maintain your intestinal lining and stool. “Water is also key to soft, good bowel movements because it not only softens the stool itself, but also helps produce mucus along the lining of the digestive tract, which acts as a lubricant and helps stool slide and pass more easily along the digestive tract.

That way, she says, you’ll be less likely to feel bloated or bloated.

RELATED: The surprising morning drink that boosts focus better than coffee

The best way to develop this habit

Dr. Shah reports that the timing of drinking water and coffee in the morning is important for maintaining good gut health. “I actually recommend people wait 30 minutes after drinking water before drinking coffee.”

She shares that this time is especially beneficial for adults who suffer from constipation.

“Allowing the water 30 minutes to do its work allows the cells in the body to ‘wake up’ and start stimulating the digestive process,” shares Dr. Shah. “After 30 minutes, if you drink coffee, you can increase your stomach protection by creating a buffer for the acids in the coffee.”

Because of this, she says you’re less likely to have stomach problems and reflux later in the day.

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How much coffee can I drink per day for gut health?

Dr. Shah advises people to limit their coffee intake to one to three cups a day, preferably without sweeteners, which can also affect gut health. The FDA recommends that most adults limit caffeine intake to 400 mg.

But it is worth noting that coffee is not all Bad for gut health. “Coffee is good for your gut in so many ways,” she says, reporting that coffee can:

• Provides antioxidants and reduces inflammation

• Maintain intestinal peristalsis and reduce the risk of constipation

• Reduce the chance of liver cancer

That said, it can also worsen digestive problems that already decline with age, so you’ll want to personalize your one-cup limit (and take a sip of water before brewing).

“Individuals have different tolerances for caffeine, so it’s important to listen to your body,” adds Dr. Weinberg.

Next:

RELATED: How much fiber should you eat every day to improve gut health — and how to get it

Source:

• Dr. Jonathan D. Weinberger, MD, Gastroenterologist, Hackensack University Medical Center

• Dr. Deepa Shah, MD, Honors Health Gastroenterology – Gastroenterologists at Osborne

• The effects of aging on the digestive system are related to protein digestion in the body. A critical review of food and scientific nutrition.

• Understand constipation as a geriatric syndrome. Elder care.

• Dr. Leybelis Padilla, MD, founder of Unlocking GI

• Spill the Secret: How much caffeine is too much? U.S. Food and Drug Administration.

• Effects of coffee on gut microbiota and intestinal function in health and disease: a literature review. Nutrients.

• All coffee types reduce the risk of adverse clinical outcomes in chronic liver disease: a UK Biobank study. BMC Public Health.

This article was originally published by Parade on December 13, 2025 and first appeared in the Health & Wellness section. Click here to add Parade as a preferred source.