5 holiday food rules this celeb nutritionist swears by to keep tummy trouble at bay

Daily Record

2 days ago

Celebrity nutritionist Gabriela Peacock has shared her top tips for avoiding a dodgy tummy while on holiday - and they're easier to follow than you might think
With June now officially upon us and the summer holidays just weeks away, many of us are beginning to plan our getaways.
Whether it's discovering the hidden gems of the British Isles, soaking up some European charm on a mini city-break, or jetting off for a longer stay on a sun-drenched beach - one thing is certain, you don't want an upset stomach ruining your plans.
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Digestive issues reportedly affect between 30% and 70% of holidaymakers each year, depending on which study you refer to. This suggests that while it may be embarrassing to be confined to the loo, suffering from cramps, or battling with nausea, you're certainly not alone if you've ever been struck down while trying to enjoy a holiday.
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So, why do people fall ill and what can they do to prevent it?
Travel itself is one of the main factors contributing to illness when going abroad, particularly when crossing multiple time zones. This can disrupt your body's natural circadian rhythm, affecting everything from sleep to digestion and even hormone production, reports the Express.
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This disruption can make it harder to fall asleep, leave you feeling tired upon waking, cause digestive problems, or result in mood swings - all things that can dampen the excitement of a much-anticipated holiday.
And it's not just major changes that can cause issues, but a combination of small deviations can also have a detrimental impact on your health, according to Women's Health.
Celebrity nutritionist and author Gabriela Peacock has shared her insights on the importance of maintaining a routine, stating: "Even just shifting your routine, such as eating at odd times, sleeping less, or sitting for long periods, can cause imbalances. I always tell my clients: your body thrives on rhythm."
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She further explained: "So, while travel naturally brings some chaos, anchoring your day with simple routines, like waking and eating at consistent times, staying hydrated, and getting sunlight early in the day, can help reset your internal clock."
But how can we tackle this issue?
Start with protein
It only seems fitting to start Gabriela's recommendations with the most important meal of the day - and that's breakfast. She recommends starting off with a healthy dose of protein in the morning, such as eggs, avocado, or Greek yoghurt with berries.
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Stay hydrated
In hot climates it may seem like a no-brainer, but closer to home we're often guilty of neglecting our water intake. Gabriela recommends staying hydrated, particularly during and after long flights, and even suggests boosting electrolytes with a pinch of Celtic sea salt or pre-packaged sachets to ensure your body is in tip-top shape for the day ahead.
Don't skip meals
When away from home there can sometimes be a tendency to skip meals while trying to cram everything into a day, but this a huge no-no, according to Gabriela as skipping meals often backfires later with sugar crashes or overeating.
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Instead, she recommends eating regular balanced meals to help keep blood sugar stable.
Snacks are a godsend
If you don't fancy tucking into a solid meal, snacks can be a good alternative option particularly if you pick healthy choices that pack a protein punch.
' I always travel with some nuts, a protein bar, or sachets of protein powder so I'm never caught off guard,' explained Peacock. ' You can get great cured meats in Europe too – which act as a great high-protein snack!'
Don't be afraid to try local food
When travelling, don't be afraid to indulge in local cuisine while you're experiencing a new place. Whether that's a delicious Akee and Saltfish in Jamaica, a dreamy Linguine in Italy, or a Sukiyaki hotpot in Japan, experiencing the different flavours and delicacies while abroad can add a huge new sensory element to your getaway.
However, while Gabriela highly encourages tucking in, she does add that you should monitor your own body, and try not to eat too heavily for several days in a row to avoid any unfortunate mishaps.