How to avoid 'gut lag' when you're on holiday

Author Bio:
Hi, I'm Amanda Kearns, a PhD researcher in nutrition and digital health enthusiast. My work focuses on obesity and mental health, as well as holistic health approaches. When I’m not immersed in research, I’m balancing life with my researcher husband and two kids. Join me in exploring how we can support our overall well-being, especially as we navigate a post-COVID world.

Amanda Kearns (MPH, MBS)

Holiday travel can be an exciting time, but it can also wreak havoc on your gut health. 'Gut lag', traveller's diarrhoea, and constipation are common issues that can dampen your holiday spirit. With a few precautions and a better understanding of what to expect, you can keep these issues at bay.

Let’s start with long haul flights

Long-haul flights can play havoc with our gut due to added pressure, prolonged sitting, and turbulence. To avoid this:

• Eat minimally during the flight: Heavy meals can lead to digestive discomfort due to cabin pressure changes.

  • When I worked on Harley Street, I saw many flight attendants and businesspeople who regularly traveled transatlantic flights. They often suffered from the worst guts—bloating, full of bubbles, and digestive discomfort due to long shifts, time zone changes, and cabin pressure.

  • Have you ever felt tummy discomfort even on a short flight? Imagine continuous pressure if you’re a frequent flyer.

• Stay hydrated and limit alcohol and caffeine intake: Drinking plenty of water helps maintain digestive health and prevents dehydration-related constipation.

  • Enjoying a morning coffee on the veranda or a glass of wine in Rome is delightful, but it's important to balance indulgences with hydrating fluids and fruits like watermelon. I start my day with a FIT ProBio electrolyte drink and always bring it on holiday to maintain balance.

CALM Biotix travel companion

Include fibre and probiotic foods in your diet before flying:

• Foods like yoghurt, kefir, and high-fibre fruits can support your gut microbiome. Pack mixed seeds to add to cereals, overnight oats, or yogurts. I always head to these first at the breakfast buffet for a healthy start to the day.

  Consider taking a probiotic supplement like CALM Biotix a week or two before flying:

  Probiotics can help maintain a healthy balance of gut bacteria, reducing the risk of digestive disturbances. I prefer this "hardy" probiotic designed for travel-related issues. Don't let an upset stomach ruin your holiday.

Gut lag

Irregular sleep patterns and jet lag can disrupt your gut. To combat this:

• Eat as little as possible when flying: This helps avoid indigestion and bloating.

• Adopt the eating and sleeping patterns of your destination as soon as you land: This helps your body adjust more quickly to the new time zone.

• Go for a walk or swim to kick-start your digestive system: Physical activity can help stimulate digestion and reduce constipation.

• Maintain a balanced diet with fibre-rich foods like brown rice, nuts, and berries: Fibre supports healthy digestion and regular bowel movements.

Water and ice

Avoid drinking tap water while on holiday as it may contain unfamiliar bacteria. Stick to bottled water and avoid ice cubes to prevent sickness and diarrhoea. This simple step can significantly reduce your risk of digestive issues.

Hot weather and dehydration

Hydration is crucial during the summer. Drink plenty of water to prevent constipation and bloating. Alcohol can exacerbate dehydration, so match your cocktails with a glass of water. Proper hydration supports overall gut health and helps maintain regular bowel movements.

Supplements

Probiotics can help restore the natural balance of bacteria in your gut and maintain stool regularity. This is especially helpful if you are prone to gut health issues like constipation or diarrhoea.

Incorporating a high-quality probiotic supplement can provide additional support for your digestive system during travel.

Take the probiotic selector quiz to find out which probiotic is right for you.

Summer triggers and mental health

Summer can trigger gut health issues due to the gut-brain connection, with factors like body image stress, financial strain, heat-related discomfort, and heightened social anxiety negatively affecting digestive health. If you're dealing with traveller's tummy or any other gut-related issues, let's start with the gut and let the rest fall into place. Contact us for a free wellbeing consultation call to assess your health from a holistic viewpoint.

Conclusion

With these tips, you can enjoy your holiday without worrying about gut health issues. Remember to stay hydrated, eat mindfully, and take probiotics to keep your gut happy and healthy. By taking these proactive steps, you can reduce the risk of 'gut lag' and other travel-related digestive problems, ensuring a more enjoyable and comfortable holiday experience.

Do you have any travel tips to share? How do you keep your gut healthy on holiday? Let's hear your stories and tips in the comments!

Healthy wishes,

Amanda Kearns

(MPH, MBS)

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