Travelling soon? 5 simple habits to keep your gut happy on the go
Bloating and constipation to sudden digestive discomfort, an unhappy gut is a common travel companion no one wants. The good news? With just a few mindful habits, you can keep your digestion on track. So, here are five simple habits that help me keep my gut happy while traveling most of the time, and might be of some help to you.
Stay hydrated
Dehydration is one of the major reasons why travellers experience digestion and constipation issues.
Flights, especially the long-haul ones, can dehydrate anyone, thanks to low cabin humidity. This affects the balance of good bacteria in your gut. To avoid this, make a habit of drinking plenty of water before, during, and after your flight. A good rule of thumb to follow is to have at least 250 ml (one cup) per hour while flying.
Avoid excessive alcohol and caffeine, both of which dehydrate the body and irritate the gut lining.
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Carry a reusable water bottle and refill it often, especially in warmer climates.
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Eat like you usually do
Your gut thrives on routine. Sudden dietary changes, spicy street food, heavy meals, or skipping fiber, can disrupt digestion and trigger bloating, gas, or diarrhea. According to the International Foundation for Gastrointestinal Disorders (IFFGD), maintaining consistent eating habits supports smoother digestion while on the move.
What you can do is try to keep at least one meal a day similar to your home diet, especially breakfast.
If you're used to oats, fruit, or yogurt, stick with that. Introduce new foods slowly, especially in high-risk areas for traveller's diarrhea. Your gut needs time to adjust to new ingredients and microbial exposures.
Don't skip fiber
Fiber is your gut's best friend, not just at home, but also when traveling. It helps maintain bowel regularity and supports beneficial gut bacteria.
Unfortunately, fiber often takes a backseat when we're indulging in vacation treats. What you can do is pack fiber-rich snacks like dried fruit, trail mix, or roasted chickpeas. Add salads, veggies, and whole grains whenever possible. Even a daily apple or banana can help.
Some also carry psyllium husk (a natural fiber supplement) to stay regular without relying on unfamiliar or harsh laxatives.
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Get moving
Sitting for hours in a plane or car slows everything, including your digestive system.
Physical activity helps stimulate peristalsis, the movement of food through your gut. What you can do is stretch during layovers, take a walk around the airport, or do light yoga in your hotel room. Even 15–20 minutes of walking after meals can aid digestion and reduce bloating. If you're on a road trip, schedule short breaks to move your body.
Consider probiotics
Probiotics are live 'good' bacteria that help balance your gut microbiome.
And if you plan to take probiotics, begin a week or two before your trip to allow your body to adjust. Choose shelf-stable options if you won't have access to refrigeration. And remember, probiotics are helpful, but they're not magic pills. They work best when paired with good food, hydration, and hygiene.
Wash your hands
This habit should have been ingrained in you now. Do note hand hygiene isn't just about COVID-19, it's one of the most basic and effective ways to prevent gastrointestinal infections while travelling. Use soap and water whenever possible, or it's best to carry an alcohol-based sanitizer which has at least 60% alcohol.
If you are mindful of these small tips, your gut might stay happy. Because no one books a vacation to spend it in the bathroom.
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