Latest news with #InternationalFoundationforGastrointestinalDisorders
Time of India
2 days ago
- Time of India
Travelling soon? 5 simple habits to keep your gut happy on the go
Travel is exciting, but at times it makes me nervous because of routine breaks, and not following the normal food routine. Add to this, long flights, new cuisines, jet lag, and disrupted routines, which can upset your gut too 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. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 3BHK Transformation Possible for ₹4.5 Lakh? HomeLane Get Quote Undo Carry a reusable water bottle and refill it often, especially in warmer climates. Read more: This European capital is spending 100,000 Euros for installing tiny ladders to rescue cats, and the reason will touch your heart 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. Read more: India's oldest temple is in Bihar where prayers are being offered since 2000 years 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.
IOL News
31-07-2025
- Health
- IOL News
Gut feeling gone wrong? What to know about IBS and how to keep it in check
Living with IBS necessitates listening to your body, embracing experimentation, and fostering healthy habits. Image: Cottonbro studio/ Pexels Have you ever found yourself clutching your stomach in pain after a stressful day, or scanning the menu for something 'safe' at a restaurant, worried about what your gut might do next? If so, you're not alone. Irritable Bowel Syndrome (IBS) is a chronic, often misunderstood condition that's far more common and disruptive than most people realise. According to the International Foundation for Gastrointestinal Disorders, IBS affects 10-15% of the world's population, yet its invisible symptoms can leave many feeling isolated and frustrated. But IBS isn't just about digestive troubles. It's about living in a body that sometimes feels unpredictable, in a world that expects you to keep up no matter what. So, what does IBS look like in real, everyday life, and how can you take back control? IBS isn't a 'one-size-fits-all' diagnosis. One day, you might feel perfectly fine; the next, you're doubled over with abdominal pain, bloating, diarrhoea, or constipation, sometimes all in the same week. Dr Maré Du Plessis, a gastrointestinal specialist at Mediclinic Milnerton in Cape Town, points out, 'IBS typically follows a pattern of remission and flare-ups throughout life. While symptoms can improve with age, lifestyle factors play a massive role in how often and how severely they strike.' IBS is twice as common in women as in men, and it often flares up during times of hormonal changes, like menstruation or perimenopause. The unpredictability can make even simple plans feel daunting, affecting your work, social life and emotional well-being. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. 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Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Next Stay Close ✕ According to the International Foundation for Gastrointestinal Disorders, IBS affects 10–15% of the world's population, yet its invisible symptoms can leave many feeling isolated and frustrated. Image: cottonbro studio/pexels Why does IBS happen? The short answer? It's complicated. Experts agree that IBS is multifactorial, meaning there's no single cause. Here's what researchers and real people are noticing: Gut-brain connection: Stress, anxiety, and depression aren't just 'in your head'; they can directly trigger gut symptoms. Studies show that emotional distress can disrupt communication between your brain and digestive tract, making symptoms worse-gut sensitivity: Many people with IBS have a more reactive digestive tract. Something as simple as a change in diet or a stressful event can throw the system off balance. Microbiome imbalance: The bacteria in your gut play a huge role. Alterations in your microbiome (from antibiotics, illness, or diet) can set the stage for IBS Food triggers: Foods high in FODMAPs (certain carbs found in dairy, wheat, some fruits and veggies) can cause severe bloating and pain. Keeping a food diary can help you spot your personal triggers Food sensitivities: Dairy, gluten, and high-FODMAP foods (certain carbs found in many everyday foods) are common triggers. Past infections: Sometimes, a stomach bug can kickstart a lifetime of IBS. It's rarely just one thing; often, it's a perfect storm. As Du Plessis notes, 'Untreated anxiety and depression can worsen symptoms, and women in particular seem to be more vulnerable.' How do you know it's IBS and not something else? IBS mimics lots of other issues, so seeing a specialist is key. It's crucial to rule out conditions like Crohn's disease, ulcerative colitis, or even colorectal cancer. Tests like ultrasounds, colonoscopies, or gastroscopies might be recommended not to scare you, but to make sure you're getting the right treatment. Taking control: What really works? 1. Diet is your first line of defence: Forget one-size-fits-all diets. IBS triggers are deeply personal. However, many find relief by: Limiting high-FODMAP foods like onions, garlic, apples, and wheat Staying hydrated is crucial. Adding soluble fibre (think oats, psyllium husk) to ease both diarrhoea and constipation. Avoiding gas-producing veggies (think broccoli, cauliflower) if they worsen your symptoms. 2. Movement matters: A simple 30-minute walk each day can work wonders: Exercise helps your gut 'move' and can ease anxiety, two wins in one. 3. Make it a routine: Your body and bowels love routines. Dr. Du Plessis advises setting a fixed time each day for a bathroom break. 'It can take 7-10 days to establish, but it's one of the most effective ways to manage symptoms. 4. Mind your mind: Therapy, mindfulness, or even medication for anxiety and depression can have surprising benefits for your gut. The conversation between your brain and your gut is real, so treat both with care 5. Get your sleep sorted: Insomnia makes IBS worse. Regular exercise, limiting screens before bed, and sticking to a sleep schedule can help. Living with IBS means listening to your body and sometimes, pushing back against the shame and isolation that can come with it. It's about experimenting, tracking what works and building small, sustainable habits.
