Struggling with Tummy Troubles on Vacation? Ten Simple Tips to Keep Your Digestion on Track

Although for most Brits, enjoying their summer breaks—off to Spain’s beaches, to Greece’s history-soaked shores, or Britain’s Cornish retreats—can sometimes present unexpected belly issues, there’s increasing concern about traveler’s gut ills. As per recent statistics, an alarming 70% of travelers get constipated or develop diarrhea when they travel overseas. Whether dehydration in long-distance airline journeys, exposure to unfamiliar foods, or anxiety at being out of routine, gut ills during vacations are more commonplace than generally known.

As a Gut Health Expert, Steven Hegarty of Biomel comments, “travel introduces a lot of disruptors to your gut, which affect everything from your hydration status to what you are eating.” But don’t let a bloated stomach or toilet problems ruin your trip. By spending a little bit of time preparing and adopting some strategic approaches, your gut will remain healthy and happy, regardless of where your travel takes you. Here are 10 essential tips for keeping your digestion healthy, no matter where your travels take you.

1. Hydrate Before You Travel: The Importance of Water
Whether you’re flying to Greece, Spain, or any other exciting destination, dehydration is a common cause of constipation. The dry air on planes accelerates dehydration, and when combined with a lack of movement, your digestive system slows down.
Pro Tip: Start drinking more water at least 24 hours before departure and carry a refillable water bottle during your trip. Staying hydrated is crucial for your digestive health.

2. Pack Probiotics or Fermented Snacks for Your Trip
Probiotics can help balance the gut microbiome, which may get disrupted by unfamiliar foods during your travels. You can bring shelf-stable kefir drinks or probiotic supplements to ensure you maintain good gut health.
Tip: Look for snacks like probiotic-rich yoghurt or kombucha, which are easily portable and great for keeping your gut flora balanced.

3. Stick to Cooked and Peelable Foods
While traveling, particularly in destinations like Spain or Greece, street food may seem tempting. However, eating uncooked food or foods you haven’t prepared yourself can lead to stomach infections.
Tip: Stick to meals that are piping hot, and peel fruits like apples, bananas, and oranges yourself to reduce the risk of contamination.

4. Limit Caffeine and Alcohol Intake
Both alcohol and coffee are known dehydrators. If you’re drinking both on your vacation, you may increase the risk of both diarrhea and constipation.
Pro Tip: Choose water or non-caffeinated herbal teas over coffee, and limit alcohol to stay hydrated and keep your digestive system in check.

5. Take Regular Breaks During Long Travel Journeys
Long journeys, whether by car, bus, or train, can cause digestive slowdowns. Prolonged sitting reduces bowel motility, which can lead to constipation.
Tip: If you’re on a long road trip to Cornwall or anywhere else, make sure to stop every few hours to stretch and walk around.

6. Stick to a Simple Routine
Maintaining your usual eating, sleeping, and hydration routine can help prevent digestive disruptions. While on vacation, try to keep your meal times and sleep schedule consistent.
Tip: If you’re traveling to a destination with a time zone difference, try to adjust your routine gradually a few days before your trip.

7. Pack Fibre-Rich Snacks for the Road
Fibre is essential for digestive health. Whether you’re in Spain or Greece, bringing along snacks like dried apricots, nuts, or oat bars will help keep things moving in your digestive tract.
Tip: Avoid the temptation to overeat, especially when dining at buffets. Stick to smaller portions and always start with fruits or veggies.

8. Smart Buffet Choices: Balance is Key
Buffets can be both exciting and overwhelming. However, overeating rich, unfamiliar dishes can overload your digestive system.
Pro Tip: When eating at an all-inclusive resort, such as those in Costa Brava or Mykonos, balance indulgent items with light options like grilled vegetables or rice. Start with a salad, and avoid creamy or rich foods.

9. Be Cautious of Dairy
While dairy may seem like an innocent choice, many travelers suffer from lactose intolerance, especially in hot climates. Rich sauces, cheeses, and creams can trigger gut sensitivity.
Tip: If you’re unsure about your tolerance, opt for dairy-free options or stick to lighter cheeses like feta, which is easier on the stomach.

10. Stress Less: Take Time to Relax
Travel stress can also impact your gut, contributing to constipation or diarrhea. Whether you’re in the busy streets of Athens or the calm countryside of Cornwall, stress can disrupt your digestive system.
Pro Tip: Make time each day for relaxation, whether it’s yoga, meditation, or simply enjoying a peaceful walk along the beach. This helps calm your gut and support digestion.

Quick Tips for a Smooth Holiday:

• Keep Your Water Bottle Full: Carry a refillable water bottle wherever you go to stay hydrated.
• Move Regularly: Whether you’re on a flight or a long bus ride, try to walk around or stretch every few hours.
• Don’t Rush Your Meals: Eat slowly, giving your body time to signal when it’s full.
• Watch Your Salt Intake: Excessive salt can lead to water retention and bloating.
• Mind Your Snacks: Choose healthier snacks like fruit, nuts, or whole grains over sugary or processed foods.
• Avoid Overindulgence: Too much food, especially rich or fatty foods, can overwhelm your gut.
• Take Digestive Enzymes: If you’re concerned about unfamiliar foods, consider taking digestive enzymes to aid digestion.
• Use Clean Water: Stick to bottled water when traveling abroad, and avoid ice in drinks.

Bottom Line: Travel Smart, Feel Better
A bloating gut and constipation or diarrhea don’t have to ruin your vacation. With these 10 smart tips, your trip, whether to Spain, Greece, or Cornwall, can be as comfy as possible. Remember, your gut’s part of your whole wellbeing, and a little prep makes all the difference. Stay hydrated, make considerate food choices, and exercise regularly and your gut wellbeing will stay in balance. By taking a few precautions, you’ll have a wonderful time traveling, free of a bloating gut or disrupted gut.