HOW TO ENSURE GUT HEALTH WHEN TRAVELLING

Travelling opens the door to new experiences, cultures, and foods, but it can also disrupt one of the most delicate systems in your body – your gut. From long flights and time zone changes to unfamiliar foods and irregular eating schedules, travel can throw digestion off balance and cause bloating, constipation, diarrhoea, or even a weakened immune system.

So, how can you maintain a healthy gut while travelling without missing out on the adventure? This post will explore some helpful strategies so you can enjoy your trip while keeping your digestion in check.

WHY TRAVEL DISRUPTS GUT HEALTH

Travelling often brings changes in routine, new foods, and overeating, stressing your digestive system. This can lead to issues such as constipation, diarrhoea, bloating, gas, acid reflux, and indigestion.²²³

To stay healthy on the go, it’s important to prioritise gut-friendly habits before, during, and after your trip.

HOW TO MAINTAIN A HEALTHY GUT WHILE TRAVELLING

1. Be Smart About What You Eat & Drink
   Eating new and exciting foods is one of the best parts of travelling, but it’s important to balance enjoyment with gut health.
   
   Best Foods for Gut Health
   • Increase Fibre Intake: A diet rich in fruits, vegetables, whole grains, and legumes keeps digestion moving.²²³
   • Load Up on Probiotics: Probiotic supplements help promote healthy gut bacteria and reduce excess gas.¹⁹⁵
   • Stay Hydrated: Drinking enough water prevents constipation and helps the digestive system function properly.¹⁹⁵

   A well-looked-after gut is less likely to react negatively to travel-related changes.

   Best Foods for Gut Health
   • Processed Foods: Harder to digest, leading to bloating and constipation.¹⁹⁵
   • Alcohol: Speeds up digestion which can cause diarrhoea.²²³
   • Food Trigger: Like spicy and oily foods.²²³

If you’re unsure about food safety, opt for cooked foods over raw options and try to avoid eating street food.²²³

2. Stay Hydrated to Prevent Overeating
   (But Choose the Right Liquids) Between long flights, hot climates, and increased physical activity, your body loses more water than usual.
   
   Hydration Tips for Travel:
   • Drink plenty of water.²²³
   • Avoid excess caffeine and alcohol.²²³
   • Drink herbal teas like ginger or peppermint to ease digestion.¹⁹⁵
   • If in doubt, choose bottled water and avoid ice in places where tap water may be unsafe.²²³

   Remember, a hydrated gut is a happy gut.

3. Keep Your Digestion Moving with Physical Activity
   Sitting for long hours – on flights, in cars, or during meetings – slows digestion,¹⁹⁵ so incorporating physical activity into your trip is beneficial.
   
   How to Stay Active While Travelling:
   • Take a walk after meals to stimulate digestion.
   • Do light stretches or yoga in your hotel room.
   • If on a long flight, get up and walk around every few hours.
   • Choose stairs over elevators and explore destinations on foot.

   Physical activity aids digestion and prevents water retention.¹⁹⁵

4. Manage Stress & Get Enough Sleep
   Stress can throw your gut microbiome off balance, resulting in digestive problems.²²⁴ If you’re travelling for work, adjusting to a new time zone, or feeling anxious, your gut may suffer.
   
   How to Reduce Travel Stress for a Healthy Gut:
   • Stick to a Sleep Routine: Try to maintain consistent bedtimes even in a new time zone.²²⁴
   • Practice Deep Breathing: To calm your body and mind.²²⁴
   • Plan Properly: An overpacked itinerary doesn’t allow for downtime.²²⁴
   • Magnesium Supplements: Can help alleviate jet lag and encourage relaxation and better sleep.²²³

A relaxed traveller is a healthier traveller – keep your stress levels in check, and your gut will thank you.

5. Be Prepared: Pack Digestive Essentials
   No one wants to deal with digestive issues on a trip, but being prepared with a travel-friendly gut health kit can save you from discomfort.
   
   Gut Health Essentials to Pack:
   • Probiotics: Help maintain a healthy balance of gut bacteria.²²⁴
   • Fibre Supplements: Useful if you’re not getting enough fibre from food.²²⁴
   • Antacids: If you’re prone to heartburn, keep an antacid on hand.²²³
   • Medication: Such as antispasmodic and antidiarrhoeal to treat issues that may arise.

Having these digestive essentials means less worry and more enjoyment while travelling.

WHAT TO DO IF DIGESTIVE ISSUES ARISE

Even with the best preparation, stomach troubles can happen. Here’s how to handle them:

• Bloating? Take a walk, sip peppermint tea, and avoid carbonated drinks.^195,225
• Heartburn? Use an antacid and eat smaller, more frequent meals.²²⁵
• Constipation? Increase water, fibre, and movement – or take a mild stool softener if needed.²²⁵
• Diarrhoea? Stay hydrated and avoid alcohol, caffeine, and dairy.²²⁵

By acting quickly, you can get back to enjoying your trip without discomfort.

FINAL THOUGHTS

Travelling should be about enjoying new experiences and not dealing with digestive discomfort. By making smart food choices, staying hydrated, keeping active, and managing stress, you can maintain a healthy gut no matter where you go.

A little preparation goes a long way, so pack wisely, listen to your body, and take steps to support your gut health while travelling. That way, you can focus on exploring, relaxing, and making memories without worrying about your digestion.