As summer rolls in, we’re all thinking about that perfect getaway. Whether jetting away for a holiday or backpacking to make memories, travelling can be a wonderful adventure. But, for those with tummy sensitivities, it can also be a source of worry. After all, it’s tough to get out and see the world when you need to stay in proximity to a bathroom.
The digestive system can be very sensitive to change, whether that’s temperature, environment, or even local cuisine. As such, those with particularly sensitive tummies often stay cautious of common gastrointestinal symptoms, which can easily ruin a holiday.
The good news? With a bit of preparation and the right habits, you can enjoy your time away without the worry of gut issues. Don’t forget, when planning to support gut health on your holidays, a qualified medical professional should always be the first port of call for those with sensitive tummies. However, there are also simple things we can do to help – so here are five of our top tips to keep your gut happy while you explore new places.
1. Hydrate, Hydrate, Hydrate!
We can’t always blame the heat! There’s nothing worse than feeling sluggish and uncomfortable on your travels, and dehydration is often the culprit. Whether poolside and taking in the sun, or exploring bustling city streets, it can be easy to forego water intake, but staying hydrated is essential[1] for supporting digestive health.
Among its many benefits, drinking plenty of water helps your body to process[2] the food you take in and keeps everything moving to prevent constipation and keep you feeling your best.
Tip: Carry a refillable water bottle with you, and keep it topped up at the start of each day. If plain water isn’t your thing, add slices of lemon, cucumber, or mint to make it more refreshing. Another key tip? Learn to spot the signs of dehydration! Commonly reported symptoms[3] include fatigue, dry skin and headaches.
2. Mind your meals
For foodies, trying new cuisines and local delicacies are the joys of travelling. However, those with a sensitive tummy will know that it’s not always that simple. The gut microbiome, the community of organisms in the gut, can vary in composition from one place to another[4]. As such, it could be that staple foods in local cuisine may not be well-tolerated for those with a sensitive gut.
Always be mindful of the food you’re eating while travelling, especially when sampling street food or raw items.
Tip: If you tend to have a sensitive tummy, it might pay to be less adventurous when it comes to food. Try to opt for foods you’re familiar with at home, and those you know your tummy will tolerate.
3. Don’t forget physical activity…
Although downtime is top of agenda for many of us on holiday, long flights, car rides, and hours spent lounging can take a toll on digestive wellbeing. Studies[5] show that physical activity is key to keeping the digestive system moving and reducing the likelihood of constipation.
Tip: On long journeys or while sat in the terminal awaiting your flights, take regular breaks to stretch and walk around. On holiday, try to engage in gentle activities like yoga, swimming, or a leisurely walk, to keep your body and digestive system active. A brisk walk after meals can be particularly beneficial[6].
4. …but also remember to relax!
The gut and the brain are inherently linked – click here to learn more about this two-way relationship, known as the ‘gut-brain axis’.
Stress is a significant factor influencing gut health, and sometimes travelling can be stressful! From packing your bags and navigating airports just in time, to adjusting to new environments, it’s easy to feel overwhelmed. Stress is shown[7] to negatively influence the composition of the gut microbiome, which in turn, could make it less effective at supporting the body’s health.
Tip: Self-care matters! Prioritise quality sleep by maintaining a consistent sleep schedule even when jet-setting. Practice mindfulness or meditation to keep stress at bay, and don’t forget to take moments to unwind, whether it’s lounging by the pool with a book or enjoying a quiet coffee at a local café.
5. Pack your prebiotics
Prebiotics are a great way to support gut health while on-the-go. Prebiotics are non-digestible materials, usually fibres, that nourish and fuel good bacteria in the gut. These good bacteria are shown to support health in a number of important ways, including commonly reported gastrointestinal symptoms such as bloating, trapped wind or flatulence.
Prebiotic fibre can be found naturally occurring in different foods or can also be acquired through supplements.
When travelling or on holiday, the gut microbiome can be disrupted by a lot of changes, whether that’s diet, activity or environment. Taking prebiotic supplements before, during and after your trip, can help to maintain the balance.
Tip: Before you travel, consider using a prebiotic supplement like Bimuno® Original.
Bimuno is scientifically proven to feed and stimulate the growth of good bacteria in the gut. It fuels Bifidobacteria, which is shown to support gastrointestinal health, as well as immunity - and even sleep. Not only is Bimuno Original powered by the most widely studied prebiotic ingredient of its kind, it’s also shown to begin working in just 7 days*. So, start taking it a week before your trip, and continue during and after your holiday, to keep your gut performing at its best.
Plus – there’s never been a better time to see the benefits of Bimuno Original for yourself. With our flexible subscription options, you can choose between a 3-month or 6-month supply, starting from just 42p per sachet. Plus, all delivery is on us!
Travelling with a sensitive gut doesn’t have to be a daunting experience! Remember to stay hydrated, be mindful of your meals, stay active (with ample time to relax!) and pack your prebiotics. Start your journey to better gut health today and travel with confidence!
*Results May Vary
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