How to keep your gut healthy while travelling

By Cover Media

How to keep your gut healthy while travelling
Long-haul flights can have a negative affect on your stomach.

Even when you are travelling, you shouldn’t forget about your gut health.

It has been found that travelling can have a negative impact on your gut, which can put a dampener on your trip

Adrienne Benjamin, Lead Nutritionist at ProVen Biotics, shares her top tips on how to avoid intestinal discomfort, traveller’s diarrhoea, constipation and more.

Long-haul flights

The best way to avoid stomach problems on a long-haul flight is to stay hydrated and try to eat “minimally”.

“Long-haul flights can play havoc with our gut, with added pressure, prolonged sitting in a confined space and the turbulent movement of the plane all impacting how well our digestive system functions,” Adrienne says. “The best way to avoid this is to eat minimally during the flight, drink loads of water, whilst avoiding alcohol and caffeine to remain hydrated, and provide specific support for your gut ahead of flying.”

Gut lag

Jet lag can have a negative effect on your gut as it can disrupt your digestive cycle.

“Irregular sleep patterns and jet lag can affect your gut as it can impact energy and lead you to eat different foods at different times of the day, which then disrupts your digestive cycle,” the expert explains. “Recent studies also suggest that poor sleep is associated with imbalanced gut bacteria. Combine this with tiredness from moving between different time zones, and you’re almost guaranteed an upset stomach or constipation.”

She advises that you should “eat as little as possible” on the flight and “try to adopt the same eating and sleeping patterns of your destination as soon as you land”.

Tap water and ice

Try to avoid drinking tap water during your trip as it can cause upset stomachs.

“It’s best to avoid drinking tap water whilst on holiday, as it may not be processed in the same way you are used to and can include unfamiliar bacteria which may lead to sickness, stomach pains and diarrhoea,” the nutritionist warns. “Stick to bottled water from sealed bottles and also avoid ice cubes too, just to be safe.”

Hydrate, hydrate, hydrate

It is important to stay hydrated during your trip.

“Excess sweating can make us dehydrated and lead to constipation as your body doesn’t contain sufficient water to add to stools, making them harder to pass,” Adrienne states. “It can also lead to bloating and feeling uncomfortable, as your body holds onto water in an attempt to offset the lack of hydration.”

She adds, “And whilst we all like to enjoy a few alcoholic drinks whilst on holiday, this can also impact our liver and our digestion and exacerbate dehydration.”

Take your supplements

If you’re worried about your gut health ahead of your trip, probiotics may be the answer.

“Probiotics, often referred to as ‘good bacteria’, can help restore the natural balance of bacteria in your gut and maintain stool regularity, especially helpful if you are prone to gut health issues such as constipation or diarrhoea,” the expert says. “ProVen Biotics For Travel, is designed to help maintain a balanced digestive system whilst travelling.”


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