Embarking on a journey soon? Whether it's a quick business trip or an extended vacation, traveling can stir up more than just excitement — it can also disrupt your digestive health.
At Hilma, we're dedicated to helping you navigate these challenges with natural solutions. From time zone changes to unfamiliar cuisines, your gut can react in unexpected ways.
But don't let this deter your adventurous spirit! We've crafted this article to help you keep your digestive system running smoothly, so you can focus on what matters most — making memorable experiences.
Why Does Travel Impact Our Digestive System?
Our bodies are sensitive; when we change time zones, spend time on an airplane, or experience a change in what we normally eat, our digestive system may respond. When you experience an increase in stress, digestion is a low priority.
For some, food is immediately dumped (think diarrhea) and for others, it is held on to until the stress has passed (think constipation). Regardless, the first sign of stress affecting the gut can be a change in bathroom habits!
What are some of those changes, you ask? Let’s break them down:
What Is Airplane Belly?
As a plane’s cabin pressure constantly adjusts from take-off to landing, so does the pressure within your gut. Do you ever feel your ears pop? The same thing can occur within your gut!
Excess gas builds up during the ascent, and your body attempts to release it throughout the journey. However, sometimes, your body does not do so successfully, and airplane belly occurs. While the bloating and abdominal pain are not comfortable, thankfully, they do not last too long as you adjust to your new destination.
What Is Vacation Constipation?
Constipation related to a trip often occurs from a combination of factors — not drinking enough water, inadequate fiber in the diet, and drinking more alcohol than usual. When you are traveling, you might be more likely to grab a bagel for breakfast instead of your usual smoothie or multiple weeknights at a bar when usually that is saved for your weekends.
What Is Traveler's Diarrhea?
Traveler’s diarrhea can either occur from excess stress on your body or exposure to a pathogen. For example, E. coli is a common bacteria related to diarrhea. As mentioned earlier, when your body is experiencing stress, it diverts energy away from digestion. Therefore, your body pushes food quickly through your system, producing diarrhea.
How Can You Manage Travel Tummy Effectively?
Now that you understand how travel can disrupt your digestive system, let’s explore practical ways to manage and prevent travel-related digestive issues. By incorporating a few key practices into your travel routine, you can support your digestive health and enjoy a more comfortable journey.
1. Stay Hydrated With Clean Water
One of the simplest yet most effective ways to support your digestive system while traveling is to stay adequately hydrated. Drinking plenty of water helps maintain the balance of your body’s fluids, which is essential for the health of your digestive system.
When traveling, especially to places like Mexico, Africa, or parts of Asia and the Middle East, always opt for bottled water to avoid contaminated water sources. This helps prevent traveler’s diarrhea and keeps your system flushed and functioning properly.
2. Incorporate Fiber-Rich Foods
Maintaining a diet rich in fiber is crucial for preventing constipation, a common travel complaint. Whole grains, fruits, and vegetables should be part of your travel diet.
If you find it challenging to consume enough fiber while on the road, consider bringing along fiber supplements like our Daily Fiber + Digestive Enzymes. This plant-based, prebiotic fiber combined with digestive enzymes supports digestion and improves bowel regularity without causing bloating, making it perfect for sensitive stomachs.
3. Exercise Regularly
Even mild physical activity like walking or stretching can significantly improve your digestive function. Try to stay active during your travels by taking short walks, using hotel gyms, or even practicing yoga in your room. This helps stimulate your digestive system and can prevent constipation.
4. Use Probiotics To Maintain Gut Balance
Changes in your diet and routine can disrupt your gut microbiome, leading to digestive discomfort. Taking a probiotic supplement like our Daily Pre + Probiotic + Herbs can help maintain the balance of good bacteria in your gut, supporting overall digestive health and preventing issues like bloating and constipation.
This supplement is designed to enhance your microbiome health with a blend of supportive herbs, making it an excellent travel companion.
5. Manage Meal Portions and Timing
Overeating and indulging in rich foods can exacerbate stomach issues like heartburn and upset stomach. Try to stick to your normal eating habits as much as possible and avoid overindulgence. When trying new foods, particularly in places known for spicy or heavily seasoned dishes, start with small portions to see how your body reacts. Consider traveling with a natural heartburn and indigestion relief to soothe your stomach.
6. Take Magnesium Citrate for an Easier Bathroom Experience
For many travelers, magnesium citrate is a go-to remedy for preventing and treating constipation. It works by drawing water into the intestines, which softens stool and promotes easier bowel movements.
Our Gentle Bowel Movement Support, containing magnesium citrate, is an effective, gentle option that helps you maintain regularity without the harsh side effects often associated with over-the-counter laxatives.
7. Be Prepared With Over-the-Counter Remedies
Over-the-counter remedies can be a lifesaver for those unexpected moments of digestive discomfort. Products like Pepto-Bismol or Imodium are effective for managing symptoms of traveler’s diarrhea and are widely available in pharmacies across the globe.
Always pack a small travel health kit with essential medications, particularly if you’re traveling to remote areas where access to pharmacies might be limited. Remember, these medications should only be used for short-term use.
When Is It Time To Consult a Doctor for Travel Tummy?
Sometimes, no matter how prepared we are, travel tummy can take a turn for the worse. It’s important to recognize when discomfort moves beyond the usual annoyances and into something that might need a doctor’s attention.
If you're experiencing severe abdominal pain, ongoing diarrhea that doesn’t improve with over-the-counter remedies, or symptoms of dehydration like excessive thirst and decreased urination, these could be signs that your body is struggling more than usual. These symptoms are particularly pressing if accompanied by fever or if you notice blood in your stool, as they could indicate a more serious infection or condition.
For those with existing conditions like irritable bowel syndrome or inflammatory bowel disease, changes in symptoms while traveling can also signal the need for professional help. It’s wise to keep an eye on any shifts that stray from your known patterns, especially when far from home.
Navigating healthcare in a foreign country can be daunting, but knowing where the nearest reputable clinic or hospital is located can make a huge difference. Always have a plan for how to reach out to your health insurance provider while abroad to understand your coverage options.
Remember, reaching out to a healthcare professional isn’t just about treatment — it's about ensuring your safety and well-being so you can continue your travels with peace of mind.
Still Have Questions About Travel Tummy? We've Got You Covered
Navigating the nuances of travel-related digestive issues can be tricky. Below are some frequently asked questions that might help clear up any remaining uncertainties and provide you with actionable solutions to keep your gut healthy while on the move.
How Can I Debloat After Travel?
To debloat after travel, focus on hydration, choose high-potassium foods like bananas and avocados to help balance sodium levels, and engage in light exercise to stimulate digestion.
How Long Does Travel Constipation Last?
Travel constipation usually resolves within a few days as your body adapts to new routines and time zones. Ensure you're drinking plenty of water and staying active to help speed up the process.
How Can Adjusting Mealtimes Help Combat Jet Lag’s Impact on Digestion?
Adjusting your meal times to align with your new time zone can help reset your internal clock faster, including your digestive system's schedule. This synchronization can help mitigate constipation and bloating associated with jet lag.
What Are the Best Practices for Eating Safely in High-Risk Areas?
When traveling to areas with higher risks of food and water contamination, opt for hot, cooked foods and avoid raw vegetables and fruits unless you can peel them yourself. Always choose sealed bottled water and avoid ice in drinks to minimize the risk of traveler's diarrhea.
How Effective Are Natural Digestive Aids in Different Climates?
Natural digestive aids like ginger and peppermint can be beneficial for soothing travel-related digestive issues across various climates. Ginger is particularly effective for nausea and upset stomach, while peppermint can relieve bloating and gas.
What Strategies Help Maintain Digestive Health During Long Travel Days?
On long travel days, prioritize small, frequent meals instead of large ones to keep your digestive system from becoming overloaded. Combining this with regular movement breaks can keep your digestive tract more active and prevent sluggishness.
How Do I Manage Dietary Restrictions While Traveling?
Plan ahead by researching restaurant menus and local food options that accommodate your dietary restrictions. Consider packing essential items that meet your dietary needs to ensure you have safe options available, especially when traveling to remote or less developed destinations.
This information is for educational purposes only and should not be taken as medical advice. Please consult a physician before treating any disorder.
Sources:
Why it’s important for you to drink water and stay hydrated | Health UC Davis
How Exercise Can Lead to a Healthy Gut | Cleveland Clinic
Heartburn - Symptoms & causes | Mayo Clinic
Abdominal pain Information | Mount Sinai
