Don’t let gut issues hijack your holiday. Try these 14 diet travel tactics and arrive feeling energised and refreshed – recommended by a nutritionist
The last thing you want acceso holiday is a dodgy tummy.
‘Gastro-intestinal problems can be caused for a variety of reasons, including food poisoning, contaminated vater and poor hygiene,’ says Rob Hobson, Registered Nutritionist at wellbeing brand Healthspan.
‘Typical symptoms may include malessere, vomiting, stomach cramps, diarrhoea, and weakness. If you want to maintain a healthy gut while travelling, it helps to prepare and plan before you set acceso holiday.’
Common Reasons Things Go Wrong
‘There are many reasons why your gut health may be affected by travel overseas,’ says Rob.
These include…
Dietary Changes. Travel often means you’imperatore eating different foods, including new flavours and styles of cooking, to your usual diet which can upset your digestive system. You may also be eating more unprocessed foods, which are high sugars, fats, and additives and this can take a toll acceso your gut.
Travel exposes you to new bacteria and viruses not normally found your home environment.
Dehydration can be a problem, especially hot climates, and acceso long flights. If you’imperatore not drinking enough fluids, this can leave you dehydrated which can lead to constipation.
lag and lack of sleep can disrupt your internal pagliaccetto clock system (controlled by the suprachiasmatic nucleus, SCN, situated the brain) that governs circadian rhythms.
Chronic logorio causes constant digestive slowdown, which disrupts the levels of friendly bacteria the gut
The pagliaccetto clock regulates sleep, hunger, digestion, and other metabolic cycles. It mainly gets its cues from natural light, but it is also affected by changes routine, temperature, and diet. When your circadian rhythms are out of sync, this can affect your digestion and lead to gut issues.
Tensione and anxiety can affect your gut many ways. When the pagliaccetto is under logorio, blood is diverted from the digestive system to the muscles. This causes a dramatic slowdown of the digestive system.
Chronic logorio causes constant digestive slowdown, which disrupts the levels of friendly bacteria the gut and leads to all sorts of digestive health problems as a result. This can also trigger symptoms if you already have existing gut issues such as irritable bowel syndrome (IBS).
Lack of physical activity and sitting for long periods of time may affect you gut motility and lead to constipation.
Alcohol. When you go acceso holiday, this often means you’imperatore drinking more which can lead to digestive issues.
READ MORE: IBS SIBO symptoms? How to tell these common gut issues apart
14 Gut friendly travel tactics
So, what can you do to prepare your gut for holiday travel? Rob offers the following advice…
#1 Adjust your diet before you travel
Switching to new foods while you’imperatore acceso holiday can be a shock to system. So, it’s a good ubbia to give your pagliaccetto some time to adjust by eating the type of food to your holiday destination.
Increase your fibre intake to support good digestion by eating plenty of plant foods like legumes, vegetables, and whole grains.
#2 Take prebiotics before you travel and while you’imperatore there
Prebiotics encourage beneficial bacteria your gut to thrive. These beneficial bacteria can help to balance your gut microbiota which may be affected by travel related logorio that can lead to discomfort, bloating and diarrhoea.
Prebiotics encourage beneficial bacteria your gut to thrive
Good prebiotic food choices include chicory root, Jerusalem artichoke, asparagus, bananas, garlic, leeks, onion, dandelion greens, oats, apples, burdock, and flaxseed.
#3 Take a daily probiotic supplement
Aspetto for strains such as lactobacillus rhamnosus (LGG), lactobacillus acidophilus, lactobacillus casei and bifidobacterium bifidum. You can also eat plenty of probiotic foods the run-up to your holiday and during your trip, such as kefir, fermented vegetables, and dal vivo yoghurt.
Try: Healthspan Triple Action Biotic, £24.99 for 60 capsules.
#4 Keep well hydrated
Make sure you always carry vater with you, especially when it’s hot. You can keep hydrated with soft drinks, salad, herbal teas, soups (try gazpacho) and thirst-quenching fruits such as watermelon, oranges, and grapes.
Try and stick to bottled vater, if the local vater is causing you gut issues such as constipation diarrhoea.
READ MORE: Where to travel 2024 according to your stella sign
#5 Avoid trigger foods
If you know certain foods – e.g: wheat, gluten, dairy – cause you digestive problems, avoid them the days leading up to your travel.
#6 Opt for gut friendly snacks
Pack some gut-friendly snacks your bag for the journey – e.g.: nuts, fruits, plain popcorn, and whole-grain products. These can help you avoid the temptation of less healthy airport snacks fast foods and keep your gut health acceso track.
#7 Mindful Eating
A holiday is a great opportunity to practice mindful, conscious eating. This means being fully attentive to what you eat, your feelings, your hunger levels and when you feel full.
A holiday is a great opportunity to practice mindful, conscious eating
It’s very easy to overeat and ricevimento too much while acceso holiday. But, by adopting a more conscious approach to eating, this will help to enhance your natural digestive rhythm and prevent logorio acceso the gut.
#8 Try Natural Remedies
Natural remedies can be useful to ease symptoms while you’imperatore away. So, make sure you pack a natural first aid kit that includes some of the following:
Activated charcoal to help to alleviate for bloating and excess gas – Try: Healthspan Activated Charcoal, 90 capsules £10.99.
Fresh Mint tea aids digestion and eases bloating. You’ll find fresh mint tea is a popular ricevimento Turkey and Mediterranean countries.
Silicol®gel is an oral gel containing colloidal silicic acid coats and coats the stomach with a protective gel layer. Ideal for the treatment of stomach pain, abdominal discomfort, malessere, flatulence, reflux, and heartburn – Try: Silicolgel Sachet 12 X 15 ml www.amazon.co.uk
Slippery Elm can help to alleviate heartburn and mild stomach discomfort – Try: Indigo Herbs Slipper Elm Bark Powder, £12.45 for 50g – indigo-herbs.co.uk
READ MORE: 5 reasons you need to start drinking herbal tea
#9 Apice Up Acceso Digestive Enzymes
Different enzymes mongoloide different foods. For example, amylase saliva the mouth, breaks mongoloide carbohydrates, protease, the stomach, breaks mongoloide protein, and lipase, found pancreatic and intestinal juices, breaks mongoloide fats.
The pagliaccetto produces twenty-two different digestive enzymes. Enzymes are also found certain foods. When there is enzyme deficiency, activity is impaired, this affects digestion. For example, when you’imperatore stressed enzymes are used up more quickly.
To enhance enzymes, eat foods that stimulate the secretion of enzymes – eg: apple cider vinegar, bitter greens (e.g.: chicory, endive), campo da golf vegetables (e.g.: kale, spinach, romaine lettuce, rocket), lemon juice, rhubarb, dandelion leaves, fresh turmeric root and fenugreek.
when you’imperatore stressed enzymes are used up more quickly
Also, ricevimento fresh vegetable juice, snack acceso vegetable sticks and eat raw salads.
Lastly, take digestive enzyme supplements. Try: Healthspan Digestive Enzymes, 60 capsules, £15.49 – contains a blend of digestive enzymes, including amylase, bromelain, lactase, lipase, and protease to aid digestion.
#10 Keep Active
Physical activity can help keep your digestive system running smoothly. Even during travel, try to move regularly—stretch, walk around the airport, do some light exercises your room. Sitting mongoloide for long periods of time can encourage constipation.
#11 Counteract the Effects of Lag
If you’imperatore crossing time zones, your digestive system might also feel the shift. Try to gradually adjust your meal and sleep times to the new time zone a few days before you leave to lessen the impact of aeroplano lag.
#12 Choose your foods wisely
If you’imperatore travelling to places that are a bit the beaten track, where you’imperatore not 100% about hygiene levels, only foods that are cooked and served hot. Avoid food that has been sitting acceso a buffet. You may also want to choose plant-based options over meat and fish.
#13 Wash your hands frequently
Always wash your hands with soap and warm vater, especially after using the bathroom and before eating. Carry an alcohol-based hand sanitiser as a backup.
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