Travelling soon? Here's how to keep your gut healthy on holiday

As schools break up, you may be looking forward to heading off on holiday.

Your gut, however, might be less enthusiastic. Whether it's bloating on the flight, constipation after a long journey or an upset stomach halfway through your trip, digestive symptoms are incredibly common when we travel.

It's rarely down to one thing. Changes in routine, meal timings, hydration, sleep and even the journey itself can all affect how well your digestive system functions.

Understanding why it happens can help you reduce the chances of it spoiling your holiday.

Why travel can trigger digestive symptoms

• Changes in routine

Your gut likes predictability. Regular meal times, familiar routines and everyday habits all help keep your digestive system running smoothly. When those routines change, your gut can struggle to keep up.

• Long journeys

Whether you're travelling by plane, car or train, sitting for long periods can slow the movement of food through your digestive tract, increasing the likelihood of bloating and constipation.

If you can, get up and walk around regularly or, if you're driving, stop occasionally to stretch your legs.

• Flying and dehydration

Aircraft cabins have very low humidity, meaning you lose more fluid than you might realise. Even mild dehydration can make constipation more likely and leave you feeling sluggish.

Drink water regularly throughout your journey rather than waiting until you feel thirsty. If you choose to drink alcohol or caffeinated drinks, try alternating them with water to help stay hydrated.

Pack a few familiar snacks

Travel doesn't always go to plan. Delays and unfamiliar food options can leave you reaching for whatever's available. Packing a few familiar snacks can help keep hunger at bay until your next meal.

Unsalted nuts, oatcakes, wholegrain crackers, roasted chickpeas, a protein bar or fruit such as an apple or banana are all good options.

You'll still have plenty of opportunities to enjoy the local food, but you'll have something familiar to fall back on when you need it.

Different foods

Your gut microbes thrive on variety but also consistency. While they can adapt to new foods, suddenly eating very differently for a week or two can temporarily alter the balance of bacteria in your gut. For some people, that means bloating, changes in bowel habits or excess wind.

Enjoy trying local dishes, but keep some familiar foods in your day too and include plenty of plant foods whenever you can. Your gut microbes will thank you for it.

Meal timing matters

Holidays often change not just what we eat, but when we eat.

Some people skip meals because of early flights, sightseeing or long journeys. Others find themselves eating almost constantly. Breakfast buffets, snacks by the pool, ice creams and cocktails before dinner can mean your digestive system has very little time between meals.

Long gaps without food may leave you ravenous, making it easier to overeat later. Equally, grazing all day means your digestive system rarely gets a chance to rest.

You don't need to eat by the clock, but having a fairly regular eating pattern and tuning into your hunger, rather than simply eating because the food is there, can help your gut cope much better while you're away.

Be sensible about food hygiene

Food poisoning can quickly turn a dream holiday into a miserable one.

The advice varies depending on where you're travelling, but a few simple precautions can reduce your risk:

• Wash your hands regularly, especially before eating. If soap and water aren't available, carry a small bottle of alcohol hand gel.

• Drink safe water where recommended and be cautious with ice if the local water supply isn't considered safe.

• Choose food that has been cooked thoroughly and served piping hot.

• Be careful with salads and raw foods where hygiene standards are uncertain.

• At buffets, choose food that's being kept hot or properly chilled, rather than dishes that have been sitting out for long periods.

• If you're eating street food, look for busy stalls with a high turnover of customers where food is cooked fresh to order.

Most holidays pass without any problems, but a little common sense can go a long way.

What about supplements?

Some people like to travel with supplements that support gut health. Depending on your health, destination and medical history, you might consider:

• Oral rehydration salts

These can be invaluable if you develop diarrhoea or significant dehydration. They're also useful after prolonged vomiting or spending long periods in extreme heat.

• Soluble fibre

If constipation is something you struggle with, taking a small amount of soluble fibre that you already tolerate may help maintain bowel regularity while you're away. This could be ground flaxseed, chia seeds, oats, partially hydrolysed guar gum (PHGG) or another soluble fibre you've used successfully before travelling.

However, travel isn't the best time to start a new fibre supplement or suddenly increase your fibre intake, as this can make bloating or wind worse in some people. Whatever form of fibre you choose, remember to drink plenty of water alongside it.

• Saccharomyces boulardii

Unlike most probiotics, Saccharomyces boulardii is a beneficial yeast rather than a bacterium. Some studies suggest that the strain CNCM I-745 may help reduce the risk of travellers' diarrhoea, although it isn't a substitute for good food and water hygiene.

It's not suitable for everyone, particularly people with severely weakened immune systems. As with any supplement, don't try it for the first time on holiday. If you're considering taking it, trial it well before you travel to make sure it suits you.

Don't aim for perfection

Holidays are for enjoying. One indulgent meal won't undo months of healthy habits, and trying every local delicacy is part of the experience.

Rather than striving for perfection, focus on the basics that support your gut every day:

• Stay hydrated.

• Keep moving whenever you can.

• Eat reasonably regular meals.

• Include plenty of fibre when possible.

• Listen to your body's hunger and fullness cues.

• Prioritise sleep where you can.

  
  

The aim isn't to have the 'perfect' holiday diet. It's to enjoy your trip while giving your gut the best chance of keeping up.

Thinking about your own gut health?

If digestive symptoms are something you struggle with regularly, not just on holiday but throughout the year, it's worth finding out why. As a nutritional therapist, I take a root-cause approach, helping clients identify what's driving their symptoms and supporting them with practical, personalised nutrition advice.

If you'd like to find out more about working with me, I'd love to hear from you and offer a free 30 minute discovery call.