Travel without the tummy drama: 
Your guide to a happy gut on holiday

We all know the feeling. You’re on holiday. The sun’s out, the sangria’s flowing, and everything should be feeling great - except your tummy has decided to stage a protest. You’re bloated and uncomfortable and you’re only a few days in. What if the rest of your well-earned rest is just like this? And didn’t the same happen last year?

If your digestion tends to fall apart the minute you step outside your usual routine, you’re not alone. Travel might be great for the soul but it’s not always great for the gut. Flying, new foods, disrupted sleep, eating at odd times (or just eating everything), can be a perfect storm for bloating, constipation, wind, or that “I’ve swallowed a beach ball” feeling. Now’s the time for a new holiday regime so you can enjoy your time away – and it starts in the weeks before you travel.

Why travel upsets your digestion

Let’s start with the obvious: travel puts pressure on your digestive system in all sorts of ways.

Air travel is dehydrating, which dries out your gut (even your colon gets thirsty). You’re probably sitting more and moving less, which slows down motility. There’s also jet lag, sleep disruption, foreign bugs, a totally different diet as well as the fact that your usual ‘go-to’ breakfast has been replaced with a hotel buffet and a lot of croissants.

Even just not having a routine can be enough to throw your gut off. Our digestive systems are creatures of habit; they thrive on rhythm. Suddenly eating three hours later than usual or skipping meals altogether (hi, travel day chaos) can leave your gut going, “What. Is. Happening.”

How to give your gut a fighting chance

Your holiday digestive health action plan doesn’t need to be a military operation, just a few small habits that can slide easily into your suitcase.

First, hydration. Start drinking more water the day before you travel, not just once you’re already airborne and begging the flight attendant for another thimble-sized cup. If you’re flying, take an empty water bottle and fill it up after security.

A magnesium supplement can be a game-changer especially if you’re prone to constipation or feel tense when travelling. It’s an important mineral that is involved in hundreds of different reactions in the body and plays a key role in anything involving muscle – and everything to do with the digestive system is muscular one way or another. Pop a supplement into your evening routine or bring a sachet of magnesium citrate. Do this ahead of travel so you have time to see how your body responds.

What about probiotics? These are definitely worth considering. Whether it’s capsules or travel-friendly sachets, they can help buffer the shock of unfamiliar food and keep your gut bacteria a little more balanced. Ideally, start your probiotics two weeks ahead of time and introduce them before you travel. Look out for formulations that also include the beneficial yeast Saccharomyces boulardii. Probiotics may help prevent / reduce likelihood of some of the common problems associated with holiday travel, including bloating, constipation, food poisoning and diarrhoea. 

Anchor your habits  

No one wants to be batch-cooking quinoa in your Airbnb or counting macros at the poolside buffet, and nor should you. But you can keep a few gentle habits going that support your gut - and your overall health.

Maybe it’s starting your day with a short walk. Just ten minutes outside can get things moving (in every sense). Maybe it’s packing a few familiar snacks - like oatcakes, trail mix, or a protein bar so you don’t go from “mildly peckish” to eating half a baguette as a snack.

Try to keep at least one or two meals a day consistent with what you’d normally eat. That could be a veggie-packed lunch or your usual breakfast (bonus points if there’s some fibre involved). Your gut loves routine and giving it some familiar fuel can make a big difference.

Don’t underestimate the power of slowing down. Chew your food properly. Breathe while you eat. Enjoy it. Not only will this help your digestion, but it means you’ll actually taste the food instead of inhaling it between excursions.

And when things still go wrong

Despite your best efforts, travel tummy sometimes happens. If you’re a bit bloated or backed up, don’t panic. Up your water, move more, eat lighter (but still nourishing) meals, and prioritise sleep. And if your gut’s not playing ball after you get back? That’s the perfect time to reset. You know where I am if you need me. 

If you’re heading away soon and want a gut-friendly travel plan tailored to your body, let’s chat. I can help you feel confident, not constipated. Just click here to book a free call.