My Stomach Has Been Getting Upset After Eating. What Can I Do?

Key takeaways

• New digestive issues can develop with age, even from foods once tolerated.
• Hydration and fiber work together to support smoother, more regular digestion.
• Tracking meals and symptoms can help identify triggers and guide simple changes.

Summary

Digestive issues after eating are a common concern, especially as we get older and foods begin to affect the body differently. Dr. Adam Rosenbluth explains that simple steps like staying hydrated and getting enough fiber can play a key role in supporting digestion and easing discomfort.

He also recommends keeping a food and symptom journal to spot patterns and identify potential trigger foods. Short elimination diets, along with mindful eating habits like smaller portions and not lying down after meals, can provide relief. If symptoms persist or worsen, consulting a doctor can help uncover the underlying cause and guide next steps.

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full transcript
[0:00:00] As we get older, food that never used to bother us can suddenly cause stomach discomfort.
[0:00:05] So, I know a lot of us can relate to this question:
[0:00:09] “My stomach has been getting upset after eating. What can I do?”
[0:00:14] I usually start with some basic advice.
[0:00:16] First, hydrate and make sure you’re getting enough fiber.
[0:00:20] For most people, that means aiming for about eight cups of water
[0:00:24] a day and roughly 25 to 30 grams of fiber.
[0:00:28] Water and fiber work kind of like a team.
[0:00:32] Fiber adds bulk and supports regular digestion, while water helps
[0:00:36] soften it and keep food moving more comfortably and smoothly.
[0:00:40] The next thing I tell my patients is to look for patterns.
[0:00:44] Digestive issues are often connected to what you eat, how much you
[0:00:48] eat and when symptoms show up.
[0:00:50] I recommend keeping a food and symptom journal.
[0:00:53] It doesn’t have to be anything fancy.
[0:00:55] A notebook or your phone can work just fine.
[0:00:59] Record what you eat, when you eat, how much you eat and how you
[0:01:03] feel afterward for a few weeks.
[0:01:05] Over time, you may start to notice it’s a specific food that’s giving you the trouble.
[0:01:11] Once you identify that food, try a short elimination diet, meaning remove that
[0:01:16] food from your diet for a week or two and see if your symptoms start to improve.
[0:01:21] If things still aren’t clear or one food isn’t standing out, you can take this
[0:01:26] diet one step further by temporarily eliminating some of the more common
[0:01:31] troublemakers: foods like dairy, greasy or spicy foods, caffeine, alcohol or certain
[0:01:38] carbohydrates like breads or pasta.
[0:01:41] Remove them for one to two weeks and see how you feel.
[0:01:45] Is there any difference?
[0:01:47] Then slowly add them back in one at a time and pay attention
[0:01:50] to how your body responds.
[0:01:53] It doesn’t mean you can’t eat your favorite foods again.
[0:01:56] You just want to understand better what your body tolerates
[0:02:00] best and in what amounts.
[0:02:02] And sometimes the issue isn’t so much about the food itself,
[0:02:06] but how or when you’re eating.
[0:02:08] Things like portion size, eating too quickly, going to bed or lying down soon
[0:02:13] after meals can all make symptoms worse.
[0:02:17] In those cases, small changes, slowing down, eating smaller portions, staying
[0:02:23] upright, or taking a short walk after eating can make a big difference.
[0:02:28] Now, if symptoms persist, get worse, or start interfering with daily life,
[0:02:34] it’s a good idea to see your doctor.
[0:02:37] They can review your diet, medications and medical history, and if needed,
[0:02:41] order tests to pinpoint the cause.
[0:02:44] Digestive changes can feel frustrating, but the good news is
[0:02:48] that they’re often manageable once you understand what’s happening.
[0:02:52] For more advice like this, please check out Ask Dr. Adam at aarp.org/AskDrAdam