By Luella Morehouse, Stutsman County Extension

We can develop digestive problems at any age, but they are more likely to occur as we get older. Prevention is the best medicine for health problems, including digestive system issues, for people of all ages. Make healthful eating and regular physical activity part of your family life.

Some digestive disorders are caused by changes that happen in the digestive tract with age. Common digestive system disorders include constipation, diverticular disease, ulcers and stomach bleeding, swallowing problems, colon polyps and heartburn.

Here are some tips for protecting your digestive health and for overall well-being:

Eat more fiber. As we age, the digestive tract slows down, just like other bodily functions. Fill half your plate with fruits and vegetables. Make half your grain choices whole grains.

Drink plenty of fluids. Drinking water and other fluids, such as orange juice with pulp, can keep you hydrated and help ease constipation.

Stay active. In addition to its other benefits, regular physical activity can help prevent constipation.

Manage your weight. Many health problems can be prevented by maintaining a healthful weight, which also can reduce the number of medications you need to take. Medications can cause digestive side effects. Limit the fat in your diet, choose healthful portions and select whole foods instead of processed foods to help you manage your weight.

Check your meds. Many medications used to manage chronic conditions such as arthritis and high blood pressure can have digestive tract side effects. If you take a diuretic, you are at an increased risk for dehydration.

Get regular health screenings. Talk to your doctor about any concerning symptoms you are having and ask about regular screenings. According to 2018 guidelines, people at average risk for colon cancer should begin screening at age 45.

For more information on this topic, go to WebMD at https://tinyurl.com/webmddigestion.

Question: I know I don’t eat enough fiber-containing foods. Do you have some suggestions?

Try adding extra vegetables to soups, stews and casseroles. Add more lentils, beans and split peas to your diet. You can perk up the fiber in your diet with these simple swaps.

Higher-fiber choice

White bread.......................Whole-grain bread

Instant or white rice...........Brown rice

Canned fruit or juice..........Fresh fruit with skins

Potato chips.......................Popcorn

Chocolate chips.................Raisins

Cream of tomato soup.......Lentil or split-pea soup

Low-fiber cereal.................Bran cereal

Sugar cookies....................Oatmeal raisin cookies

White flour.........................Whole-wheat flour

Article used with permission from Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension, Nourish newsletter, Issue 18. For more information, contact the Stutsman County Extension office at 252-9030 or email luella.morehouse@ndsu.edu .