Whether you are jet-setting across continents or embarking on a weekend getaway, maintaining optimal gut health should remain a top priority. Often, travelers are exposed to new environments, foods, and stresses that can disrupt the delicate balance of the gut microbiome.
This disruption can lead to travel-associated stomach issues like diarrhea, constipation, and bloating. In this blog, we'll provide tips for ensuring gut health while traveling and delve into the promising role of probiotics in keeping travel-related tummy troubles at bay.
Prepare Before You Leave
Preparation is the first step to ensure digestive wellness while traveling. Adjusting your diet a few days before departure can make a significant difference. Consider consuming a diet rich in fiber, which promotes regular bowel movements and healthy gut microbiota.
A study in the American Journal of Gastroenterology emphasizes the importance of dietary fiber in promoting a balanced gut microbiome.
Hydrate, Hydrate, Hydrate
Travel, especially air travel, can be dehydrating. Dehydration can lead to constipation and overall digestive discomfort. Ensure you're drinking ample water throughout your journey.
Be Cautious with Street Food
While local cuisines are an integral part of the travel experience, street food can sometimes expose travelers to unfamiliar bacteria, potentially leading to stomach issues.
Research from the Journal of Travel Medicine suggests a link between the consumption of certain street foods and an increased risk of traveler's diarrhea.
Probiotics: Your Gut's Travel Buddy
Probiotics, or beneficial live bacteria, have been increasingly recognized for their role in promoting gut health. Especially pertinent for travelers, these supplements might offer protection against common travel-associated gut issues.
A review in the Clinical Infectious Diseases journal indicates that probiotics can reduce the risk of traveler's diarrhea. Another study from the Travel Medicine and Infectious Disease journal supports the efficacy of specific probiotic strains in preventing this common travel ailment.
Digestive Enzymes can make your gut comfortable
Digestive enzymes can play a crucial role in supporting gut health while traveling, especially when faced with changes in diet, unfamiliar cuisines, and potential exposure to foodborne pathogens. Enzymes aid in the breakdown of macronutrients like carbohydrates, proteins, and fats, ensuring efficient nutrient absorption and reducing the likelihood of digestive discomfort.
One significant benefit of using digestive enzymes during travel is their ability to alleviate symptoms of indigestion and bloating. For instance, when consuming a meal high in complex carbohydrates or rich in proteins, taking digestive enzyme supplements containing amylase and protease can help break down these nutrients more effectively, reducing the risk of discomfort.
A study published in the journal "World Journal of Gastroenterology" in 2017 found that individuals with irritable bowel syndrome (IBS) experienced significant improvements in their symptoms, such as bloating and abdominal pain, when they used digestive enzyme supplements containing pancreatin.
Avoid Overconsumption of Alcohol
While it's tempting to enjoy a few extra drinks on vacation, excessive alcohol can disrupt the gut microbiome, leading to digestive issues.
A study in the Alcohol Research: Current Reviews journal outlines the detrimental effects of alcohol on the gut microbiota.
Stay Active
Physical activity is not only good for your heart and muscles but also your gut. Incorporate some form of movement, whether it's a morning swim, a hike, or a city walk, to promote healthy digestion.
Research in the Exercises and Sport Sciences Reviews journal suggests a positive relationship between physical activity and gut health.
Conclusion
Travel offers a unique blend of experiences, memories, and sometimes, unfortunately, stomach issues. By taking preemptive steps and understanding the role of probiotics in promoting gut health, you can ensure that your adventures remain memorable for all the right reasons.