6 Ways to Support your Gut Health When Travelling 

By Eli Brecher | Jan 31, 2024 | 2 Min Read

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Travelling can disrupt our daily routines as we spend time away from home, perhaps in a different time zone, eating at irregular times and consuming foods different to those we normally eat. Whilst it is really important to enjoy ourselves and make time for fun, these changes can impact our gut health, potentially affecting the overall enjoyment of our trip.


‘Letting loose’ and eating more foods for enjoyment can often mean overeating, which places more stress on the digestive system than in our usual routines. Coupled with eating for convenience (often meaning more processed foods), this usually means consuming less fibre. There is also the potential for traveller’s diarrhoea if you pick up a bacterial infection from contaminated food or water, so there is a lot to think about! Here are our top tips to support your gut when travelling.

Constipation is a common issue during travel, and the symptoms that build up as a result of this, including bloating, pain and discomfort, have the potential to impact your quality of life and the quality of your holiday.

Try to ensure that every meal has a significant portion of vegetables to help hit your fibre intake. However, it is generally advisable to avoid unpeeled fruits and salads washed in unfiltered water to prevent traveller’s diarrhoea.

Tip: Pack some supplies to bring in your suitcase if you think this will be a struggle, like dried fruit and nuts to snack on, and some a small bag of chia seeds so you can add this to your breakfast for a boost of fibre.

Holidays can be a great way to try new local fruits and vegetables that are hard to find back home – eating for enjoyment doesn’t have to mean less plants! Eating a range of different plant sources can help to support the bacterial diversity in your gut - in turn, improving your gut health.
Keeping some form of routine can be really helpful for the gut, and while it may sound simple, eating three balanced meals a day (with snacks if needed) can go a long way. Avoid constant grazing and be mindful of portion sizes to promote digestive health.
Sticking to an exercise regime on holiday can be tricky, but even a short walk (20-30 minutes) can help get the digestive system moving and can be a great way to see a new place. Prioritise daily movement, whether it's a stroll on the beach or an exploration of local sites.
Natural yoghurt is a great source of probiotics, which are the good bacteria beneficial for the gut. The bacteria present in live yoghurt can differ depending on the local milk made to use it, so sampling the local yoghurt can be a great way to support your gut and encourage it to adapt to new surroundings. Be cautious of ultra-processed and sweetened yogurts, as they may not offer the same benefits.
If the water at your destination isn’t safe to drink, switch to bottled water for everything (including washing fruit and even brushing your teeth) to avoid picking up a nasty bacterial infection. This means also avoiding ice in your drinks. Whilst this can be difficult in a hot country, your stomach will thank you and keeping sufficiently hydrated is key to avoid constipation too.
While it may initially seem overwhelming, incorporating these practices into your travel routine gradually becomes second nature. Prioritising gut health while traveling is essential for ensuring a comfortable and enjoyable experience. Resist the temptation to abandon healthy habits from home, as neglecting your gut can have quick and noticeable consequences. Prevention is key to a fulfilling and illness-free journey.
Curious about enhancing your gut health? You can explore more insights and tips on our Nutrition Hub – your ultimate resource for nutrition wisdom and wellness.
At Allianz Partners, our mission is to keep you well. Whether you need help, advice or support, our Helpline is here for you 24/7. Contact us today.
The author of this article is gut health expert and registered nutritionist Eli Brecher (ANutr), who uses her expertise in the gut microbiome to build healthier habits. You can find more of Eli’s articles and her delicious recipes on our Nutrition Hub.