How to keep your gut healthy on holiday: A step-by-step guide

There’s nothing like the thrill of swapping the daily grind for sun, sandals, and a suitcase packed for summer adventures. 

But while your mind’s on sightseeing and sangria, your gut might have other ideas. 

Digestive problems are the most common health hiccup we’ll run into when we’re on holiday, with travellers' diarrhoea affecting as many as one in five travellers even in low-risk destinations. But with the right know-how and preparation, you can protect your gut health and savour every sip of your summer escape. 

Here's how to keep your gut healthy while you're travelling.

Before you go, preparation is key

Good gut health on holiday starts well before you zip up your suitcase. Your gut microbiome – the trillions of bacteria that support digestion and so many aspects of your health – needs time to build up resilience and be ready to deal with the changes that travel brings. Around 70 to 80 per cent of your immune cells are in the gut, making a healthy, balanced microbiome key to fending off infection when you're away. 

Build your bacterial defences

Think about adding a quality supplement to support your gut microbiome, like PreBio Fibre+ or ProBio 8+ to your routine at least 2-3 weeks before you travel. That gives the helpful bacteria time to settle in and strengthen your gut, making it better equipped to deal with new foods and potential bugs. With most of your immune cells based in the gut, a strong microbiome is your first line of defence when you’re away from home.

Check out your destination

Check the latest health advice on TravelHealthPro. Knowing a bit about local food safety and common digestive risks can help you make sensible choices without missing out on trying local dishes. Swimming pools, hot tubs and spas can also be trouble hotspots. It’s not about avoiding new foods and experiences, just enjoying them wisely.

Pack your gut health toolkit

Make space in your luggage for a few gut-friendly essentials: your usual supplement, some oral rehydration salts, and any digestive remedies you find helpful. It’s worth bringing your own, as they might not be easy to find (or familiar) when you’re abroad.

While you’re away: Smart habits for happy digestion

Once you’ve arrived, keeping your gut in good shape is about making small, sensible choices – without taking the fun out of your trip.

Stick to food safety basics

The old advice, ‘boil it, peel it, cook it or forget it’ still holds up. Go for meals that are freshly cooked and still hot, peel your own fruit and veg, and take care with buffets – especially in the heat. If you want to try street food, head for busy stalls where food is cooked to order and the turnover is high.

Drink smart

Getting dehydrated can cause all sorts of digestive issues, including constipation. If the tap water’s not safe to drink, stick with bottled water – and don’t forget that heat or altitude mean you’ll need more fluids than usual. Skip the ice unless you’re sure of the water source.

Keep your eating routine on track

Your gut has its own circadian rhythm, and changing your eating patterns can throw off your digestion. Try to stick to regular mealtimes, even if they don’t match what you’re used to at home. If you’re taking a daily supplement like ProBio 8+ or PreBio Fibre+ to support your gut microbiome, it’s easy to keep up – both dissolve in water, so you can stay consistent wherever you are.

How jet lag affects your gut

Sitting for long periods in a low-pressure cabin that expands your stomach gases... Flying is a recipe for uncomfortable bloating and sluggish digestion. But it doesn't end with the flight. As well as throwing your sleeping pattern out of shape, jet lag can disrupt your digestion too, a phenomenon sometimes called ‘gut lag’. That’s because your internal clock affects everything from hunger signals to bowel movements. 

To help your gut adjust, try syncing up with the local time as soon as you can. Before you leave, start nudging your sleep schedule a little closer to what it will be at your destination’s, if possible, to soften the change. When you arrive, try to get plenty of natural daylight, avoid napping during the day, and make sure to eat meals on local time. This will help reset both your body clock and your gut rhythm.

What to do if things go wrong...

Even with the best preparation, digestive issues can still crop up. The key is to act quickly. Rehydrate using oral rehydration salts, stick to plain, gentle foods, and keep taking your probiotic if you can. If your symptoms are severe, don’t improve, or come with a fever, it’s best to seek medical help.

Your gut-healthy holiday checklist

Taking care of your gut health while travelling is all about planning ahead and keeping things consistent. Start building up your microbiome before you leave, stay smart about food and hydration while you’re away, and don’t let your routine slide.

Get that right, and you can relax and just enjoy making great memories.