Travel Smart: How to Keep Your Gut Healthy on the Go

Digestive issues like diarrhoea or constipation are unpleasant at any time, but they can be especially disruptive when you’re on the move. The end of the year often means travel season for many, whether it’s a short weekend getaway or a multi-week trip overseas. No matter where you’re headed, it’s important to think about how you’ll protect your gut health while abroad. After all, vacations should be spent exploring, enjoying time with loved ones, and trying new foods, not worrying about a nasty bout of diarrhoea.

But why does traveling away from home affect your digestive system, and what steps can you take to protect your tummy while on vacation? Let’s find out.

Causes of Stomach Problems When Traveling

Several factors can upset your stomach while traveling, ranging from stress and dehydration to unfamiliar foods and time zone changes.

Stress

Travelling can be stressful for many reasons—from planning accommodations and flights to worrying about delays or navigating unfamiliar places. Stress affects your digestive system and may trigger constipation or diarrhoea in susceptible individuals.

Dehydration

Staying hydrated while traveling can be tricky. You might drink less water to avoid restroom breaks during long journeys, or you may not have easy access to safe drinking water. In some destinations, tap water may not be suitable for consumption. These factors can lead to dehydration, which is a common cause of constipation.

Traveler’s Diarrhoea

A common culprit behind vacation stomach troubles is traveller’s diarrhoea, often caused by consuming food or water contaminated with viruses, bacteria, or parasites. This can happen due to unsafe water sources, food prepared under unhygienic conditions, or drinks containing ice made from contaminated water. Symptoms typically include diarrhoea, abdominal cramps, vomiting, and fever.

Dietary Changes

Your diet is likely to shift while you’re on vacation. After all, indulging in local snacks and desserts is part of the fun. However, these changes may reduce your fibre intake, especially if you’re eating fewer fruits and vegetables than usual, leading to constipation. Accidentally consuming foods you’re intolerant to may also cause diarrhoea, bloating, or indigestion.

Jet Lag

Travelling across time zones can disrupt your circadian rhythm, your body’s internal clock, which also influences digestion. Many physiological processes follow a diurnal rhythm, including colon motility. When your body thinks it’s bedtime but it’s actually morning in your new destination, your colon can become confused. This mismatch may contribute to irregular bowel movements and other gastrointestinal discomfort.

Taking Care of Your Gastrointestinal Health

The good news is that a few simple habits can help keep your gut comfortable while abroad. Investing in your digestive health early in your trip can save you from unnecessary discomfort and allow you to focus on enjoying your travels.

Be Cautious With Food and Water Sources

Do your best to avoid food and water that may be contaminated. While this may sound straightforward, contamination is not always easy to detect. Helpful tips include:

• Eat food that has been cooked thoroughly.
• Avoid raw foods such as salads.
• Skip ice in beverages unless you’re sure it’s made from safe water.
• Avoid food that has been sitting out for long periods.
• Drink filtered or bottled water from sealed containers.

Stay Hydrated

Dehydration is a common cause of constipation, a frequent issue when traveling due to changes in routine, diet, and physical activity. Adequate fluid intake keeps waste moving smoothly through your digestive system and helps soften stools, making them easier to pass.

Stick to Your Routine (as Much as Possible)

Your gut functions best with a consistent schedule. However, travelling often throws a wrench in your schedule, with skipped meals or meals eaten at irregular times. One way you can help your gut health is by packing “safe snacks” such as nuts, granola bars or yoghurt cups to avoid long gaps between meals.

Balance Snacks and Desserts With Fiber

It can be challenging to eat healthily while on vacation, especially when you want to sample all the local treats. Try to balance indulgent snacks and desserts with fibre-rich foods when possible, such as fruits, vegetables, and whole grains, to support regular bowel movements.

Manage Your Stress

Travel-related stress is often unavoidable, whether it comes from airports, itinerary planning, or adjusting to new environments. Still, you can take steps to minimise it:

• Schedule breaks and avoid overpacking your itinerary. 
• Practise deep breathing exercises when feeling overwhelmed.
• Stretch during long flights or drives to keep your body relaxed.

By staying mindful of your food and water choices, keeping hydrated, and maintaining healthy routines where possible, you can protect your gut while traveling. With these habits in place, you’ll be free to focus on making memories, not bathroom runs.