6 simple tips for a healthy gut on the go

Dealing with bloating, excessive gas, abdominal discomfort or even diarrhea is never fun. What could make it even worse? Experiencing these digestive issues during or after traveling.

Whether you feel constipated or experience the complete opposite problem, vacations should be about exploring, trying local foods, and spending time with friends and family—not worrying about your stomach.

So why does traveling away from home impact our digestive system? Let’s find out.

Why does travel impact our digestive system?

Just like how our bodies need time to adapt to changing time zones, our digestive system responds to travel, too. Travel can impact our digestive system in many ways and most people experience a difference in their digestive due to changes in:

• Activity
• Circadian rhythm
• Diet
• Environment
• Stress

The human body reacts to these changes by speeding up or slowing down digestion, leading to different symptoms.

12 common causes of GI discomfort when traveling

The most common cause of gastrointestinal (GI) discomfort during traveling is diet change. Your eating habits often look different when away from home and, as a result, you can experience a change in your digestion.

Some of the most common diet changes are:

1. The amount of fiber consumed in meals: Fiber is a non-digestible component of our food and is abundant in fruits and vegetables. Eating less fiber than usual can lead to constipation, while consuming higher than usual fiber amounts can lead to more bowel movements.
2. Eating foods high in FODMAPs: FODMAPs are a group of fermentable carbohydrates and sugars that are found in a variety of foods and can cause digestive discomfort. Foods high in FODMAPs, such as garlic and onions, can cause more gas, bloating, abdominal pain and diarrhea.
3. Hydration: It is common for people to get dehydrated while on the move, especially on long flights. The human body tries to conserve water by absorbing it back from stools. This can cause the stools to become hard and lead to constipation.
4. Alcohol: Most people drink higher amounts of alcohol than usual during travel, leading to dehydration and a higher risk of constipation.
5. Caffeine: Be aware that coffee speeds up digestion, so if diarrhea is what you are trying to avoid, you might want to pass on a cup of coffee.
6. Exposure to new ingredients: You might have sensitivities or intolerances you were unaware of that you experience when you try new foods and cooking methods.

Outside of dietary changes, some other common factors that can impact a healthy gut while traveling include:

7. Level of activity: Less activity on a trip can slow down your digestion and lead to constipation and bloating. Maintaining a good amount of physician activity can help improve your digestion.
8. Stress and anxiety: Travel can be a stressful experience for many. Whether you’re worried about running late for your flight or anxious about traveling somewhere new, these can influence your digestive health. Some people react by becoming constipated, while others develop diarrhea.
9. Noninfectious microbial exposure: While traveling, you may be exposed to different bacteria that can change the balance of gut microbes and lead to disturbances.
10. Jet lag: If you are crossing time zones, your circadian rhythm is disturbed, which can also change your digestion.
11. Motion sickness: Some people can unknowingly have motion sickness and can experience nausea, vomiting and loss of appetite while embarking on a moving vessel including a car, train, plane or boat.
12. Changes in atmospheric pressure: Flying can cause some to feel bloated due to the change in atmospheric pressure. Bloating is already uncomfortable, but when it lasts, it can also lead to constipation.

All to say, our digestive system can be particularly sensitive when traveling due to numerous changes. But is there anything we can do to prevent digestive discomfort while traveling?

6 ways to keep a healthy gut while traveling

Travel can be stressful for both our minds and bodies. Here are some simple tips to keep your gut happy and healthy:

1. Stay hydrated

Drink plenty of water before and during your trip, especially on flights or in hot climates. Avoid excessive alcohol and caffeine, as they can dehydrate you further.

2. Eat more fiber

Eating enough fiber is key to a healthy gut, especially during travel. High-fiber options include:

• Almonds
• Apples with the skin on
• Chia seeds
• Chickpeas
• Kiwi fruit
• Lentils
• Oats
• Pears
• Peas
• Prunes

3. Stay active

Traveling doesn’t mean you need to sit still. No matter the destination, moving your body each day is a good way to keep your gut happy. Even before you arrive at your destination, try incorporating movement into your travel routine by walking during layovers or taking breaks to stretch.

4. Manage stress

Practice relaxation techniques such as deep breathing, meditation or gentle yoga to manage travel stress that can affect digestion.

5. Know your body and make good food choices.

Try to stick to familiar foods when possible and avoid higher-than-usual fiber and FODMAPs. Opt for lighter meals that are easier to digest. For those with particularly sensitive stomachs, try packing foods that you know are nutritious and don’t easily upset your gut.

6. Avoid large meals

Eating smaller, more frequent meals can reduce the burden on your digestive system.

Another option if you travel frequently and consistently experience the same digestive problems is connecting with your primary care provider to discuss some medication options that can help prevent or alleviate symptoms as they occur.

Why do I feel bloated while I travel?

While uncomfortable, bloating is common, especially when traveling by plane. Bloating is a sensation that is commonly experienced when gas fills up the intestine. This happens during flight due to the change in atmospheric pressure. As the plane ascends, the pressure in the cabin drops causing gases, such as air, in the intestines to expand leading to bloating.

This additional pressure on the intestines can also impact our bowel movements, leading to potential changes in regularity and abdominal discomfort.

The good news – there are some ways that we can avoid or reduce bloating when flying.

• Avoid chewing gum, smoking, drinking carbonated beverages and gulping foods and liquids before flying. All these behaviors lead to swallowing excessive air which will expand when you fly and cause bloating
• Dietary modification: Avoid foods that produce a lot of gas when digested. These include:
  • Dairy products
  • Beans
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Corn
  • Onions
  • Greasy foods

• Pass gas or have a bowel movement: Going to the bathroom to empty your intestines can help with digestive concerns. Holding gas or stools in can actually make the discomfort worse.
• Move around: Try to stand up and move around the cabin periodically can help move gas and relieve pressure in your abdomen.
• Wear comfortable clothing: Tight clothing, especially around your belly, can exacerbate the bloating sensation. Choose loose and comfortable clothes from flights.
• Gas relief: If you tend to get bloated during flights, over-the-counter gas relief medications may help alleviate discomfort.

Keeping a healthy gut while traveling

Whether you’re dealing with a chronic gastrointestinal issue or not, traveling can often mean some stomach discomfort.

Prioritizing your health while away from home doesn’t have to take a back seat. However, sticking to your normal healthy routine can be difficult—especially if you’re eating at different places and trying different foods, rather than cooking for yourself.

Any period of overindulgence, especially with diets high in sugar and processed foods, can negatively affect our gut health and disturb our microbiota which can lead later on to many health problems.

While away from home, try nourishing your body with fruits, vegetables and lean proteins and ensure you stay hydrated. You can also practice mindful drinking during the holiday season to ensure you don’t become dehydrated.

7 tips to return to a healthy gut post-travel

After returning from a trip, here are some ways to help get your gut back in check.

Consume more fiber:

Fiber acts as a PRE-biotic and is a key food source for beneficial gut bacteria. Aim for 20–30 grams of fiber daily and incorporate high-fiber foods into your diet:

• Whole grains (like quinoa)
• Vegetables, like broccoli, spinach and artichokes
• Fruits such as apples, prune, kiwi and berries
• Legumes, like lentils and beans

Eat more fermented foods:

Fermented foods are rich in probiotics, which are live beneficial bacteria:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha

Avoid unnecessary antibiotics:

Antibiotics kill both harmful and beneficial bacteria, potentially leading to an imbalance. Only take antibiotics when necessary and under the guidance of your doctor.

Limit sugars and processed foods

A high intake of sugar and processed foods can promote the growth of harmful bacteria and yeast in the gut. Minimize your intake of sugary drinks, sweets and highly processed snacks to help get your gut back in check.

Maintain a healthy weight and exercise regularly

Physical activity is associated with a more diverse gut microbiota and better overall gut health. Aim to maintain a body-mass index (BMI) of less than 25 and exercise for 30 minutes most days of the week. Exercise helps promote the growth of beneficial bacteria and supports digestion.

Get enough sleep

After traveling, it’s important to return to your normal sleep schedule. Poor sleep can disrupt the gut microbiota. Try to get at least 7 hours of continuous sleep each night.

Avoid smoking and limit alcohol

Smoking and drinking can negatively affect the gut microbiota by reducing the diversity of beneficial bacteria and promoting harmful bacteria. If you smoke, consider quitting, and limit alcohol use.

If you find yourself consistently experiencing digestive discomfort while traveling, relief is out there. Connect with your primary care provider to discuss your gut health.