Why Can Holidays Upset My Tummy – And How Can I Prevent It?
- chandy Rodgers
- 6 days ago
- 5 min read
'Trying new foods is one of the best parts of travelling, but your digestive system might not agree with the unfamiliar ingredients or different bacteria and minerals in the food or water'
Author: Chandy Rodgers
Holidays are a time to relax, explore and enjoy, but for some of us, they can also bring a few unexpected digestive challenges. Bloating, cramps, constipation, or dashing to the loo can unfortunately sneak into the itinerary. If that’s ever happened to you, you’re not alone, and you’re definitely not doomed to repeat it every time you travel. A little preparation can make a big difference.
Questions this blog series will answer include:
In this blog post we will cover the key causes of tummy upset associated with travel, how to prepare and some eating & drinking tips for while you are away.
Why might a holiday upset my tummy?
By understanding why your tummy might object to your travel plans this blog series will help you plan ways to minimise disruption and help you know what to do when your tummy lets you down.
At home, your digestive system thrives on routine; familiar meals, regular sleep, and knowing what to expect. Holidays can throw that routine out of the window, from eating at odd times, sleeping in a new bed, or zipping across time zones.
Just getting to your destination can disrupt things. Flying is dehydrating, travel days are often rushed or stressful, and the brain-gut connection means nerves (even the excited kind) can cause tummy tension, bloating, or a sudden sense of urgency, and for those prone to motion sickness, a bumpy flight, winding roads, or a choppy boat ride, can cause dizziness and nausea.
Once you arrive, the adventure continues, with your meals and what you drink. Trying new foods is one of the best parts of travelling, but your digestive system might not agree with the unfamiliar ingredients or different bacteria and minerals in the food or water. And you might be one of the many people who experience a kind of ‘toilet phobia’ when away from home, where nerves or unfamiliar loos disrupt your flow.
How to prepare your tummy for travel
The good news is that there is a lot you can do in advance to build resilience and reduce the risk of digestive issues; from feeding your gut the right foods in the run-up to your trip, to knowing what to eat (and avoid) on travel day, and what to pack just in case.
In the weeks before your trip
Gradually add more fibre to your meals; fruits, veg and wholegrains (see fibre blog). Including fermented foods or probiotics can also help build a more resilient gut. Keep your meals regular and avoid heavily processed foods, artificial sweeteners, and alcohol and if you are aware of any foods that often leave you bloated, avoid them even more than usual.
In the final few days before you go
Stick with what you know. Don’t experiment with new foods now. Focus on hydration, balanced meals, gentle exercise and plenty of sleep.
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The day before you travel
Keep things light and avoid anything that’s very salty or boozy as both are dehydrating. Make time in your mornings to go to the loo as rushing out of the door can interrupt your usual rhythm.
On travel day
Get up earlier than needed so you don’t need to rush your morning bathroom visit. Bring your own snacks (like oat bars, dried fruit, or bananas) and sip water regularly. Skip fizzy drinks and alcohol and avoid overeating, especially just before boarding. If you’re sitting for a long time, try to get up and move when you can, be it at the airport, or on the plane.
When you finally arrive
Enjoy the local food, but go gently. Start with small portions, especially if it’s rich or spicy and try to eat mindfully, so you savour all the new flavours but also spot if something's not quite right (click here for why and how to eat mindfully).
Eating and Drinking Tips When Travelling
Here is an important check list of things for you to bear in mind when away:
1) Stick to bottled, sealed water
Tap water can carry unfamiliar bacteria or parasites. Always check that bottled water seals are intact. Alternatively, you can take your own portable water filter, click HERE to see our top recommendations.
2) Avoid ice in drinks
Ice is often made from tap water, which can harbour germs. It is safer to have drinks without ice unless you’re sure it’s from a safe source.
3) Eat food that’s been cooked fresh and served hot
Heat kills most harmful bugs. Food kept warm for hours or left standing can become a breeding ground for bacteria.
4) Be cautious with salads and raw fruits/veg
These are often washed in tap water. Choose fruits you can peel yourself (like bananas, oranges, mangos) for a safer option. Make sure your hands are clean before you start peeling.
5) Choose busy, popular places to eat
High turnover usually means food is fresher. A good crowd is often a sign the food is safe (and tasty).
6) Be wary of buffet food
Buffets can expose food to long periods at unsafe temperatures. If you go for a buffet, pick hot, freshly replenished dishes.
7) Be selective with seafood
In hotter climates, seafood spoils quickly. Stick to well-cooked options and eat it at reputable places.
8) Use alcohol-based hand gel before eating
Dirty hands are a major way bugs spread. Hand gel is a handy backup if soap and hot water aren’t available. HERE is a link to one of our favourites.
A bit of prep, a touch of caution, and some gentle gut support can go a long way to keeping you comfortable while you enjoy your travels.
In the next blog post within this series we are going to take a look at how to improve travel tummy troubles associated with bowel regularity, stress, new foods, new bugs and motion sickness.
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