Summer is finally here, and for many of us holidays are top of the agenda. Of course you’re expecting to enjoy yourself, whether your version of fun is exploring new areas or relaxing by the pool. But have you given a thought to your gut, and how it might react to the change in routine?
How can travel disrupt your gut?
Diarrhoea
Everyone has heard of traveller’s diarrhoea – defined as 3 or more episodes of loose or watery poo over 24 hours. It’s often caused by a bacterial germ like E coli or salmonella, or a virus such as norovirus. Most episodes are mild, lasting on average 3-5 days. If your symptoms are mild you’ll usually get better without any specific treatment except rest and plenty of fluids. However, if the infection is severe or you’re vulnerable (eg if you’re pregnant, older, have a weakened immune system or other conditions such as diabetes or heart, lung or kidney problems) you could be at higher risk of dehydration.
Constipation
You might not associate being bunged up with going on holiday abroad, but it’s surprisingly common. The combination of getting dehydrated due to heat (or too much alcohol); change in your normal diet; lack of fibre (including fruit, vegetables and unrefined carbs); being out of your regular routine; and disruption of your body clock can all contribute.
And that’s before we get started on the stress of needing to open your bowels with another passenger waiting outside, or in a shared hotel bedroom. This can make you try and ‘hold it in’ or get up before you’re completely finished – both of which can contribute to constipation.
Indigestion
This term includes a wide range of symptoms, including upper tummy discomfort, bloating, wind, feeling or being sick and heartburn. There are a wide range of causes for indigestion, but these include common holiday habits such as big meals, heavy or spicy foods, excess alcohol and eating too quickly.
Heartburn
Although heartburn is technically a symptom of indigestion, it often has different causes. It’s a burning pain behind your breastbone which can travel up towards your throat and can lead to a nasty acid taste in your mouth. Often accompanied by feeling sick, it’s due to acid from your stomach refluxing into your gullet.
Bloating
Irritable bowel syndrome, or IBS, affects as many as 1 in 5 adults, especially women. Along with tummy pain and change in bowel habit (constipation, diarrhoea or a mixture of the two), bloating is one of the key symptoms. But it’s not just IBS sufferers who may find their bloating gets worse with travel. It can all start in the plane, when atmospheric pressure changes as you take off: this can lead to trapped wind expanding. The stress of getting to the plane, navigating security and customs, finding your hotel and worrying about your luggage are just some of the stresses that can also affect your bowels.
Travel guts – the good news
Of course, once you’ve arrived at your destination a holiday is often a great way to relax, unwind and reduce your stress levels. And as far as your gut is concerned, this could be good news.
Your gut microbiome is a community of trillions of bacteria, viruses and fungi that live naturally in your gut. They’re essential for digestion and a healthy balance of gut bacteria may help reduce your risk of IBS symptoms, heart disease, type 2 diabetes, weight gain and even mental health problems.
Going on holiday can give you the opportunity to branch out from a diet rut, trying new foods and increasing your intake of a wide range of fruit and vegetables. It’s well proven that the more diverse your diet, the more healthy your microbiome.
We also know that there are constant two-way messages travelling between the gut and the brain – the so-called gut-brain axis. Brain disruptions, including stress, can have a significant negative effect on your gut microbiome. So getting the chance to kick back and relax can also give your microbiome time to spring back into good shape.
How can you support your gut on holiday?
1. Get your microbiome prepared
A healthy microbiome can help you avoid many of the tummy troubles encountered on holiday. And a 2024 study showed that having a healthy microbiome before you travel is a key factor in reducing the negative impact of travel on your gut bacteria.
2. Consider a probiotic
The same study showed travellers with the most stable microbiome had the highest levels of specific probiotic bacteria, including Lactobacillus, Agathobaculum, Faecalibacterium, Bifidobacterium and Roseburia. Topping up your healthy bacteria with a regular probiotic could put you at an advantage.
3. Boil it, peel it, cook it or forget it
If you’re in an area where food and water safety can’t be guaranteed, stick to boiled or bottled water – and don’t put ice (which can be made from contaminated water) in your drinks. Freshly cooked food that’s still steaming hot is best. Food from street vendors, buffet food and salads (back to the contaminated water) carry a higher risk of infection. Avoid unpeeled/uncooked vegetables and fruit.
4. Fibre keeps you regular
If you’re prone to constipation, make sure you get plenty of fruit and vegetables with every meal. Unrefined (wholemeal or wholegrain) foods, as well as beans and pulses, can also help keep you regular.
5. Time your meals
If bloating is an issue, you may find that smaller, more frequent meals will help. If heartburn keeps you up, avoid heavy meals and eating too late at night.
6. Stay hydrated
Flying, hot weather, sightseeing outside – they can all make you prone to dehydration. So can giving in to the temptation to avoid drinking too much in case it’s hard to find a loo while you’re out. But keeping well hydrated is crucial to avoid constipation and to avoid serious complications if you have diarrhoea.
7. Make mine a small one
It may be tempting to let the usual rules about moderate intake go out of the window while you’re away. But any amount of alcohol is dehydrating
8. Chill!
Being well prepared for your holiday means you’re less likely to get stressed out, particularly when you’re travelling. Make a checklist of everything you need and tick it off well in advance. Leave plenty of time to get to the airport or train. Bring headphones and a supply of relaxing music or a really engrossing book (ideally not with a horror theme!) so you’ll be less stressed about delays. And while you’re away, remind yourself that you deserve time to switch off, so don’t be tempted to check your emails.
The bottom line
Nobody wants tummy troubles to ruin their holiday. Simple food precautions while you’re away can help you avoid common complaints. Destressing and taking advantage of the opportunity to sample new foods safely can keep your gut microbiome – they key to so many aspects of health – in tip-top shape.
Join us as we uncover how you can feel your best inside and out this summer.
Sources
Stress in the microbiome-immune crosstalk. Gut Microbes. (2024). Link.
Dysbiotic Gut Bacteria in Obesity: An Overview of the Metabolic Mechanisms and Therapeutic Perspectives of Next-Generation Probiotics. Microorganisms. (2022). Link.
The Human Gut Microbiome in Health and Disease. Integr Med (Encinitas). (2014). Link.
A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. (2016). Link.
Gut Microbiota and Cardiovascular Disease: Evidence on the Metabolic and Inflammatory Background of a Complex Relationship. Int J Mol Sci. (2023) Link.
Gut microbiome and type 2 diabetes: where we are and where to go? J Nutr Biochem. (2019). Link.
Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host’s metabolism. Molecular Psychiatry. (2016). Link.
Exploring the Impact of Short Term Travel on Gut Microbiota and Probiotic Bacteria Mediated Stability. Biomedicines. (2024). Link.
