Travelling, whether for a family vacation, solo adventure, or business trip, is an enriching experience. The thrill of exploring new landscapes, cultures, and cuisines is a pleasure like no other. However, amidst this excitement, our digestive health can often take a back seat. Just like your luggage, maintaining your gut health is crucial while journeying away from home. So how do you keep your digestive system functioning harmoniously on your travels?


Understanding Your Gut


Before exploring strategies to maintain gut health during travel, it's essential to -understand what 'gut health' actually implies. Our gut, scientifically known as the gastrointestinal (GI) tract, houses trillions of microorganisms, often referred to as the 'gut microbiota'. [1] This complex ecosystem of bacteria, fungi and viruses plays a vital role in digesting food, absorbing nutrients, combating harmful microorganisms, and even regulating our immune system. [2]


A diverse and balanced gut microbiota is a key determinant of good health. However, factors such as stress, change in time zones, and shifts in diet – common occurrences during travel – can disrupt this balance. [3] This disruption, often known as 'gut dysbiosis', can lead to digestive issues like bloating, constipation, or diarrhoea. [4]


Nurturing Your Gut on the Go


With some thoughtful planning, you can keep your gut healthy and happy while gallivanting across the globe. Here are some tips:


1. Stay Hydrated


While adventuring, remember to stay well-hydrated. Dehydration not only dries out your skin but also slows down digestion, leading to constipation. [5] Hot herbal teas or lukewarm water can be excellent companions for your global escapades.


2. Eat Diversely


Maintaining dietary diversity is vital for a balanced gut microbiota. [6] Local produce, rich in vitamins and fibres, can do wonders for your gut health. So, wherever your travels take you, make sure to check out the local farmers’ markets and enjoy a range of fresh, local foods.


3. Mindful Munching


While holidays can be a culinary delight, overeating or eating too fast can put stress on your digestive system. [7] Chew your food thoroughly, savour every bite and pay attention to your body's hunger and fullness cues.


4. Prioritise Sleep


Jet lag can disrupt your gut's natural rhythm or 'circadian clock', affecting your digestion. [8] Aim to adjust to local sleeping times as quickly as possible and prioritise rest to help your gut stay in sync.


One way to ease this process is by controlling your light exposure, which directly impacts your body's internal clock. TrueDark Twilight glasses are designed to filter out certain wavelengths of light, helping your body understand when it's time to wind down and rest.


5. Tailoring Gut Health for All Ages


Whether you're travelling with energetic children or mature adults, it's essential to tailor gut health strategies accordingly.


For young children, a familiar diet is essential for maintaining gut health. [9] Pack some home-cooked snacks for the initial days of travel, and gradually introduce new foods. Alongside this, incorporating a gentle, kid-friendly probiotic like Smidge®️ Sensitive Probiotic Powder can be beneficial.


For the older generation, a balance of fibre intake and hydration is critical to avoid constipation. [10] In addition to this, Smidge® Digestive Enzymes can be a great way to support optimal digestion.


The Final Word


Maintaining gut health while travelling isn't as daunting as it may seem. By staying hydrated, eating diversely and mindfully, ensuring adequate sleep, and tailoring strategies for all ages, you can enjoy a digestive-discomfort-free adventure. Remember, every journey is unique, and so is every gut. Listen to your body and adjust your strategies as needed. After all, a happy gut means a happy traveller.


Safe travels and bon appétit!


1 Introduction to the human gut microbiota
2 Revised Estimates for the Number of Human and Bacteria Cells in the Body
3 You are what you eat: diet, health and the gut microbiota
4 LA-MRSA CC398 in Dairy Cattle and Veal Calf Farms Indicates Spillover From Pig Production
5 Water, hydration, and health
6 A healthy gastrointestinal microbiome is dependent on dietary diversity
7 Pharmacological management of constipation
8 Circadian Disorganization Alters Intestinal Microbiota
9 Symptom Profiles in Patients With Irritable Bowel Syndrome or Functional Abdominal Pain Compared With Healthy Controls
10 Psychometric Properties of the Hospital Anxiety and Depression Scale in Family Caregivers of Palliative Care Patients