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Prepare Your Tummy For Vacation

You know that when you travel, your gut will be on high alert—and with good reason. Travel disrupts many of the body's natural rhythms, including digestion. Time changes, altered eating schedules, and impaired sleep are all likely culprits, especially in those who already have sensitive guts.

One of the most important things you can do before embarking on your vacation is to prepare yourself for any stomach issues that might arise during your trip. Some simple steps will help prevent cramping, bloating, headaches, and fatigue caused by digestive distress.

Travel Constipation

Travel constipation is a common problem that affects many travelers. Travel constipation may be caused by a change in diet, which may affect bowel movements. Travel constipation can be prevented by eating a high-fiber diet, drinking plenty of fluids, and exercising regularly while on vacation.

Travel Diarrhea

Travel diarrhea is a common and preventable condition that can occur when traveling in underdeveloped countries. Travelers who don't prepare their stomachs for their trip are at a higher risk of contracting this unpleasant illness.

Travelers often contract travel diarrhea after eating contaminated food or water, but sometimes it's caused by poor hygiene or a virus or parasite. In addition to preventing dehydration, there are several steps you can take to avoid travel diarrhea altogether:

  • Wash your hands regularly with soap and warm water (or an alcohol-based hand sanitizer if soap and water aren't available).
  • Avoid street food as much as possible (if you must eat street food, make sure it's cooked thoroughly).
  • Drink only bottled water that has been sealed. If you're unsure about your bottled water's safety, boil it for at least 1 minute before drinking.

Travel Indigestion

When traveling, your digestive system may be unable to adjust to local bacteria and food. Traveling causes changes in body temperature and time zone, which can affect digestion. You might also be exposed to new foods or eating environments that are unfamiliar to you.

Your best bet is to prepare your tummy for all these changes in advance by avoiding trigger foods (such as milk products) during the days leading up to your vacation. Your doctor can help guide you through this process by determining which foods are best avoided based on your personal symptoms and other factors such as age and health history.

Many people with IBS have trouble tolerating foods high in carbohydrates, known as FODMAPs. Common FODMAP foods are milk products, broccoli, beans and lentils, wheat, garlic, onions, apples, and fruit juices.


We hope that this post has helped you prepare for your next vacation. Remember to start early and stay hydrated. It will make your travels much more comfortable!


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