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Travel Smart: Prepare Your Tummy For Vacation!

It's important to acknowledge 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 likely culprits, especially in those with 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. To ensure a smooth and comfortable journey, you can take several key steps to prevent cramping, bloating, headaches, and fatigue caused by digestive distress.

Combat Travel Constipation

One common issue for travelers is constipation, often triggered by a change in diet that affects bowel movements. You can avoid travel constipation by adopting a high-fiber diet, staying well-hydrated by drinking water or coconut water, and maintaining regular exercise routines during your vacation.

Guarding Against Travel Diarrhea

Travel diarrhea is an unfortunate and avoidable condition, particularly when visiting underdeveloped countries. Travelers who neglect to prep their stomachs for the journey are at higher risk of falling victim to this unpleasant illness.

Traveler's diarrhea can result from consuming contaminated food or water, poor hygiene, or exposure to viruses or parasites. Along with preventing dehydration, there are several proactive measures you can take to dodge travel diarrhea:

  • Maintain rigorous hand hygiene by washing your hands with soap and warm water or use an alcohol-based hand sanitizer when necessary.
  • Minimize consumption of street food (if you can't resist, ensure it's thoroughly cooked).
  • Stick to sealed bottled water; if you doubt the water's safety, boil it for at least a minute before consumption.
  • If traveling internationally, talk to your doctor about which stomach medicine are best for you, especially if you have a sensitive stomach.

Travel Indigestion

While traveling, your digestive system may struggle to adapt to local bacteria and cuisine due to changes in body temperature and time zones. Moreover, you might encounter unfamiliar foods or dining environments.
To preemptively mitigate these challenges, consider avoiding trigger foods like dairy products in the days leading up to your vacation.

Collaborate with your doctor to identify specific foods to avoid, considering your individual symptoms, age, and health history.


For those with irritable bowel syndrome (IBS), foods high in carbohydrates, known as FODMAPs, can be problematic. Common FODMAP-containing foods include milk products, broccoli, beans and lentils, wheat, garlic, onions, apples, and fruit juices. Consider making a list of the foods that bother your gut the most be traveling and try to avoid those foods while on vacation.

Common FODMAP foods are milk products, broccoli, beans and lentils, wheat, garlic, onions, apples, and fruit juices.Trouble tolerating foods high in carbohydrates, known as FODMAPs, Learn more here!

This blog post has equipped you with the knowledge to prepare for your upcoming vacation. Remember to start planning early and prioritize proper hydration; these steps will significantly enhance your travel experience!

Curious to learn more? Check out our blog post on SIBO: What is it?

Three D Wellness primarily focuses on addressing the root causes of gut disorders, autoimmune conditions, thyroid issues, and hormone imbalances, all of which can be underlying factors contributing to weight gain. BeU2fullness Weight Liberation Program is one aspect of their comprehensive approach to weight loss and well-being. Click here to learn more about Three D Wellness.


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