Digestive issues: reflux, constipation, and belly changes

Digestive symptoms are common—and frustrating. The good news: small changes often help, and tracking the pattern makes medical visits much more productive.

Step 1: What kind of “digestive issue” is it?

• Heartburn / reflux (burning, sour taste, cough/hoarseness, worse after meals or lying down)
• Constipation (hard stools, straining, fewer bowel movements)
• Diarrhea (loose stools, urgency)
• Bloating / gas (pressure, tight belly, worse after certain foods)

Step 2: Track for 7 days (you’ll get clearer fast)

• Meal timing and trigger foods (spicy, fatty, large meals, dairy, alcohol)
• Hydration (roughly how many cups per day)
• Activity (a short walk often helps bowel movement)
• New medications or supplements (iron, opioids, some pain meds, antacids, magnesium, etc.)
• Stool changes (frequency, form, color, pain, urgency)

Common contributors after 60

• Not enough fiber + not enough fluid (a very common constipation combo)
• Less movement (the gut likes regular activity)
• Medication side effects (especially opioids, iron, some allergy meds, some bladder meds)
• Reflux (GERD) from meal timing, anatomy changes, weight changes, or certain foods
• Pelvic floor changes (can affect constipation and urinary symptoms)

Gentle first steps (pick the ones that fit)

• For constipation: increase water, add fiber slowly (oats, beans, psyllium), add a daily walk, and consider prunes/kiwi.
• For reflux: smaller meals, avoid eating 2–3 hours before bed, elevate the head of the bed, and note trigger foods.
• For diarrhea: focus on hydration, consider recent antibiotics, and track whether it’s linked to specific foods.

Questions to ask your clinician

• “Could my medications or supplements be causing this?”
• “Do I need screening (like colon cancer screening) based on my age and symptoms?”
• “What’s a safe constipation plan for me—fiber, stool softener, or something else?”
• “For reflux, do I need testing or a short treatment trial?”
• “Are there warning signs that should make me call sooner?”

Helpful next clicks

• Constipation after 60: gentle fixes (and when to call)
• Heartburn and reflux after 60: practical steps and red flags
• Doctor Visit Checklist (printable)