How to Maintain Healthy Digestion while Traveling
Ultimately, traveling should be a relaxing
experience, an opportunity to change the mundane setting to something
new and exciting, and a chance to enjoy yourself. Sadly, while we do
enjoy ourselves, typically by trying new foods, drinking more than usual
and relaxing on the beach, it often happens that vacation ends up being
a challenge for your body, especially for your gut, with over half of
vacationers experiencing some sort of digestive problem. The majority of
travelers suffer from such issues as diarrhea, constipation, heartburn
and bloating, and anything starting from the food you eat to air travel
to your activity levels can affect your digestive health.
These annoyances can be extremely uncomfortable and can even ruin your
vacation plans, but they don’t have to. You can prevent these common
traveler’s gut issues by taking into account a few things and following
the tips we suggest in this article.
1. Watch your fiber intake
1. Watch your fiber intake
Fiber is essential for our digestive health
in so many ways, so making sure you’re eating plenty of it is important
every day. Sufficient fiber intake is especially crucial when you’re
traveling, as up to 48% of vacationers were reported to experience
traveler’s constipation, and fiber helps to keep things moving even when
you’re stressed and not very active.
To make sure you’re getting enough fiber,
you can make a rule for yourself to eat plenty of fruit and veggies
while you’re traveling, or include more whole grains into your diet,
even if you mainly eat out. Packing an apple and a whole grain energy
bar into your bag as a healthy snack is also a great way to increase
your fiber intake.
2.Water and herbal teas are your friend
Becoming dehydrated while traveling is
alarmingly easy, as we tend to forget about our water intake when we’re
on the beach or exploring a new and exciting place, and it might be a
hassle to drink enough on a plane or while driving. Those are exactly
the pitfalls that can cause constipation and worsen your diarrhea
symptoms, and so we recommend to drink enough water and then some more
to prevent those issues.
And while replacing your water with cool
soft drinks, coffee or cocktails may sound tempting, don’t submit to
that temptation, as all of these drinks can actually trigger digestive
issues ranging from heartburn to diarrhea. Finally, it might also be a
smart decision to stock up on some peppermint tea if you’re prone to
constipation, bloating and gas, as it may help relieve the bloating and
calm your gut.
3. Avoid trigger foods
Even if you know 100% that the food you eat
while on your vacation is safe and properly cooked, you’re not clear of
digestive issues. This is because we tend to sleep less, eat more and
change our meal schedule while on vacation, all of which makes our gut
more sensitive to the types of foods we eat.
And we all know what kind of food we
indulge in on vacation: everything that’s too sweet, too salty,
veg-free, and preferably fried. And while trying new local foods and
cooking the least amount of food possible is certainly part of any
adventure, we recommend you to be mindful of the type of foods you
choose to eat.
Oily, greasy and overly-processed foods can
cause constipation, and sugary foods and drinks, as well as dairy, can
trigger diarrhea. Eating portions that are too big, too fast, or
overindulging in coffee and acidic foods can cause acid reflux, whereas
consuming a lot of beans, broccoli, and cabbage can make you bloated.
There are also some trigger foods that
worsen your symptoms specifically, so if you know, for example, that
milk chocolate often makes you constipated, steer clear of it even on
your vacation.
4. Don't ignore your gut
If you’re used to a certain meal schedule,
try to keep it up while you’re traveling as much as you can. This will
make sure you have plenty of energy and keep your digestive flow steady.
Another common mistake people are guilty of
is ignoring the urge to go to the bathroom, which can lead to
constipation. Even if you don’t feel particularly comfortable using a
public bathroom or the one at your hotel, it’s important to listen to
your body, otherwise, you are risking turning your entire vacation into
an extensive and often painful bathroom break.
5. Stay active
5. Stay active
Now, it makes sense to give your exercise
routine a break when you’re traveling, but you still have to stay active
when you’re on vacation, otherwise, your digestive system may become
more sluggish and slow, which can bring about a variety of digestive
symptoms.
Doctors point out that medium intensity
exercise can improve digestion and prevent constipation (obviously, not
only when you’re on vacation). Even if you’re relaxing on the beach
24/7, try to take regular walks (or swims) each day to keep your body,
and especially your gut, active and happy.
6. Wash your hands often
6. Wash your hands often
Washing your hands with soap as often as
you can is a great way to prevent food poisoning, as, despite popular
belief, we catch a lot of bad gut bacteria and viruses from our own
hands and not infected food per se. Pools, bathroom stalls, doorknobs,
planes, and buses are all a breeding ground for harmful bacteria, with
often thousands of people passing by these places each day.
Even if you can’t wash your hands before and
after every meal, make sure to carry around wet wipes, napkins and a
hand sanitizer on you at all times and use them constantly. When washing
your hands, make sure to use soap and avoid closing the tap or touch
any doorknobs directly with your hands in a bathroom after washing your
hands (use a towel or napkin instead), as bathrooms are notorious for
spreading all kinds of harmful microorganisms.
7, Do your research
7, Do your research
Before traveling to a certain country,
research food safety in that destination, as in many countries,
restaurant and street food, as well as tap water may not be as safe as
in your home country. If any of the above-mentioned are an issue, always
avoid street food and choose restaurants carefully.
If water is an issue, also avoid ice cubes
in your drinks. Some doctors even recommend sticking to bottled water no
matter where you’re planning to go, as the composition of the local tap
water may differ from what your body is used to, which can upset your
stomach.
It’s also safer to stick to cooked rather than raw foods, as well as to
choose pasteurized products to make sure your food is free from harmful
bacteria.
8. Stock up on these -just in case
As you may have noticed, all the tips we
mentioned previously were ways to prevent an upset stomach and gut,
which is, of course, optimal, but what can you do if there you are, in
the tourist destination of your dreams, suffering from a digestive
issue? For that purpose, you should have a well-stocked first-aid kit
that will get you back on your feet in no time.
The same works for people who know that
they always suffer from a certain issue while traveling, and this way
they will be well-stocked ahead of time. Here are some OTC meds you
might want to pick up:
1. If you suffer from persistent traveler’s constipation, you will
benefit from psyllium husks or bulk-forming laxatives, which, unlike
other laxatives, don’t cause dependency and are not likely to have
complications. Do keep in mind that you will need to drink a lot of
water if you’re taking these, or else they can worsen your symptoms.
2. If heartburn is your main concern, you can take antacids, which will
improve the symptoms, but keep in mind that you shouldn’t take them for
more than a week.
3. If you experience mild traveler’s diarrhea, you can stock up on
Pepto-Bismol or loperamide (Imodium).
Do keep in mind, however, that persistent or severe symptoms will
require professional medical attention, especially if they are
accompanied by a fever, cramps, blood in the stool, etc.
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