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Travelling can place considerable strain on digestive and immune function. Altered meal timings, disrupted circadian rhythms, unfamiliar cuisines and exposure to new pathogens all create additional demands on the gastrointestinal system. A number of physiological stressors can contribute, including:
Left unchecked, these factors may increase the likelihood of symptoms such as bloating, irregular bowel movements, food intolerance, or even food poisoning along with a heightened risk of immune suppression. Supporting gut integrity proactively can help reduce these challenges, enabling you to maintain comfort, resilience, and overall wellbeing while away.
With the right nutritional support, there’s no reason digestive issues should derail our holidays. By combining smart food choices with targeted supplements, we can maintain digestive comfort, resilience and energy throughout our travels – leaving us free to focus on enjoying our time away. Here are seven expert tips to consider:
1. Prioritise your microbiome with prebiotic-rich and fermented foods
Prebiotic fibres are the key to nourishing our gut bacteria – which play a crucial role in digestion, immune regulation and even mental health. Fibre-rich foods like onions, leeks, bananas and berries help beneficial bacteria flourish, while fermented options such as water kefir, sauerkraut or kimchi (if locally available and safe to eat) can help restore microbial diversity.
Clinical note: Prebiotic fibres increase the production of short-chain fatty acids (SCFAs), which help maintain the gut lining and modulate inflammation – crucial when facing unfamiliar antigens abroad (Roberfroid et al., 2010).
2. Hydrate strategically – beyond water
Dehydration is a common issue during travel, particularly on long flights and in hotter temperatures than we’re used to. Water is essential of course, but plain water alone may not always be enough, particularly during periods of prolonged heat exposure. Including electrolyte-rich fluids like coconut water, herbal teas with added salts, or rehydration sachets can help maintain fluid balance more effectively.
Clinical note: Even mild dehydration can impair mucosal integrity in the gut, increasing susceptibility to foodborne pathogens (Popkin et al., 2010).
3. Consider a multi-strain probiotic to maintain microbial resilience
Travel can shift the balance of our gut flora. A high-quality, multi-strain probiotic can support digestive health and maintain regularity, even in the face of dietary disruption. Look for formulations such as Multi-Strain Biotic, which supports microbial diversity and intestinal function during travel. With 10 strains including Bifidobacterium lactis, Lactobacillus plantarum, and L. rhamnosus, this formulation offers broad-spectrum GI support.
Clinical note: A meta-analysis of 14 RCTs (n=1,182) found that Bifidobacterium lactis significantly accelerated intestinal transit and increased weekly bowel movements in patients with functional constipation (Dimidi et al., 2014). Another double-blind, placebo-controlled trial in 157 patients with IBS-C demonstrated that a probiotic combination containing L. plantarum, L. rhamnosus, and B. lactis significantly improved bloating, abdominal pain, and constipation (Mezzasalma et al., 2016).
4. Support digestive capacity with enzymes and gentle bitters
Holiday meals can often be heavier, richer, and less familiar – and our digestion may struggle to keep up. Digestive enzyme blends containing amylase, lipase, lactase and protease can support efficient nutrient breakdown and help prevent sluggish digestion and bloating. Look out for formulas like Enzymeform, that include artichoke leaf extract, which supports bile flow and fat digestion.
Clinical note: Artichoke extract has demonstrated choleretic and carminative effects, easing symptoms of functional dyspepsia and postprandial discomfort (Bundy et al., 2004; Holtmann et al., 2003).
5. Eat slowly and mindfully
This one’s simple – but it really works. Chewing food thoroughly, eating slowly and pausing between bites, helps to reduce digestive discomfort, by stimulating the cephalic phase of digestion, enhancing enzymatic and acid secretions necessary for the proper breakdown of unfamiliar foods.
Clinical note: Mindful eating can help reduce digestive discomfort and improve overall nutrient uptake (Leidy et al., 2011).
6. Maintain regular mealtimes where possible
Jet lag, time zone shifts and long days of sightseeing can throw your eating schedule out of sync. But this form of intermittent fasting, especially when combined with dehydration and reduced intake of fibre – can slow GI motility and increase digestive stress. Try to maintain regular mealtimes and ensure your fibre and fluid intake stays consistent.
Clinical note: Disruption to normal eating windows has been associated with reactive hypoglycaemia (Stotz et al., 2017).
7. Build a gut-friendly travel kit
A little forward planning goes a long way. Bringing a few essentials can help you stay comfortable wherever your holiday takes you. Consider including:
These simple strategies and proven supplements can go a long way towards supporting digestive function, immune health and nutrient absorption – even in less familiar environments. Let’s all enjoy our summer travels and holiday meals with greater ease and confidence.
References
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