Your guide to preparing your gut for summer travel

Summer has arrived in the UK, and for many of us, this means travel plans are well underway. Whether it’s a short break or a long-haul trip, travel brings a shift in routine, which can have a noticeable impact on our gut health.

Our digestive system is particularly sensitive to changes in sleep, time zones, eating patterns, hydration, and stress levels. These factors can all influence how quickly food moves through the gut (also known as transit time), the composition of our gut bacteria, and how comfortable digestion feels, sometimes within just a few days. 

But a few simple, evidence-based strategies can help support your gut during this transition. With the right approach, it’s possible to reduce the risk of common digestive symptoms - including constipation and infection-related issues such as traveller’s diarrhoea - and enjoy your time away with fewer disruptions.

What is travel constipation?

Travel constipation is one of the most commonly reported digestive issues when away from home, with studies showing it may affect around 40% of people. (1). 

Constipation is defined as infrequent bowel movements (e.g. less than 3 times per week), difficulty passing stools which may be dry, hard and pebble-like in consistency, or a sense of incomplete emptying (2). While “normal” bowel habits vary between individuals (anywhere from 3 times a day to 3 times a week can be considered “normal”). A noticeable change from your usual pattern is often the key indicator (3). 

Travel constipation can be driven by a combination of factors, including:

• Reduced fibre intake

• Dehydration

• Increased alcohol consumption

• Changes in time zone and daily routine

• Delaying or ignoring the urge to go

• Prolonged periods of sitting, such as during flights or long journeys

• Stress and anxiety

That’s because these factors can slow gut motility, meaning food moves more slowly through the digestive system. Even people who are typically pretty “regular” may notice changes in their bowel routine within a few days of travelling, which are often accompanied by bloating, discomfort, and abdominal pain. 

What is Traveller’s diarrhoea?

Traveller’s diarrhoea is another common condition, typically caused by exposure to unfamiliar bacteria or pathogens through food or water. While many cases are mild and self-limiting, some may require medical treatment. The risk of developing traveller’s diarrhoea varies depending on destination and travel conditions, but estimates suggest it can affect between 30% and 70% of travellers over a two-week period (3). This makes it one of the most common health issues experienced abroad. But while unpleasant symptoms can often develop suddenly, they usually resolve within three to five days. Anything longer and it may be worth consulting your health professional for advice.

How can I support my gut when I travel this summer?

Preparing your gut before you travel

Supporting your gut starts well before you pack your suitcase. In the weeks leading up to your trip, focus on variety. Aim for 30 different plant points each week across what Dr Megan Rossi calls the Super Six (vegetables, fruits, legumes, wholegrains, nuts and seeds, plus herbs and spices). These offer a mix of different types of fibre, nutrients, and polyphenols, which your gut microbes love. And remember, variety is more important than volume, meaning a handful of different plants is better than a mountain of spinach alone.

In the days leading up to travelling, keep things simple if you have a sensitive gut or if you have a digestive condition like Irritable Bowel Syndrome (IBS). Some people benefit from temporarily reducing highly fermentable foods in the 1-2 days before flying to minimise bloating and discomfort in the air (we call these high FODMAP foods, and Megan offers more advice on this here). 

When it comes to traveller’s diarrhoea, there’s also evidence to show that taking a specific type of live bacteria, called Lactobacillus rhamnosus, LGG®, before, during and after your holiday can significantly reduce your risk of picking something up (4-5). Take this one week before you travel, and continue daily whilst abroad, and for one week once you return.

Supporting your gut during travel

Once you are on the move or have arrived at your destination, a few simple habits can make all the difference.

Stay hydrated at cruising altitude

Hydration is essential for healthy digestion and is often overlooked during travel. Flights, hot climates, and alcohol can all increase fluid loss, which may slow gut motility and contribute to constipation. Aim for around 2 to 3 litres of fluid per day, drink regularly during flights, and consider alternating alcohol with water.

Keep fibre on your radar

Fibre feeds your beneficial gut bacteria and promotes regular bowel movements, yet intake often drops when travelling. Including plant-based foods from the Super Six plant groups can help maintain gut function. And remember it’s not about perfection – simple additions like having dried fruit and nuts alongside your morning pastry or afternoon gelato can make a big difference.

Avoid in-flight turbulence (for your gut)

Bloating during flights is common due to gas expansion in the gut as cabin pressure changes. Eating lighter meals before and during travel and limiting highly fermentable foods may help reduce your discomfort. 

Beat the jet lag, support your gut clock

Changes in time zone can disrupt both your body clock and digestive rhythm. To support your body’s adjustment, aim to eat at local meal times as soon as you arrive, get outside and soak in the natural light, and avoid long daytime naps. 

Keep things moving

It can be tempting to park yourself on the sun lounger for the duration of your trip, but remember, movement helps support gut motility, while long periods of sitting can slow digestion – cue those uncomfortable gut symptoms. Instead, consider exploring your destination on foot, or “exercise snacking” (short bouts of activity like taking the stairs, stretching, or hotel room exercises). Bonus points if you exercise in green spaces for added stress relief and gut-brain benefits!

Keep stress grounded

While we usually expect to de-stress during our downtime, airport security, traffic build up, flight delays or even pre-flight toddler meltdowns can lead to increased stress levels, which may affect digestion thanks to the gut-brain axis. If this sounds familiar, try simple strategies like deep breathing, short periods of rest, or spending time outdoors to help calm this connection. 

Take it slow with local flavours

Sudden changes in diet can challenge the gut, particularly when introducing unfamiliar foods. Instead of going from 0-100, starting with simple (or familiar) meals and gradually increasing variety over the space of a few days allows time for your gut to adjust, and this may help reduce symptoms such as bloating.

Managing common issues while away

Even with the best intentions, things don’t  always go to plan. Having a strategy in mind before you leave home can help you stay on track.

If travel constipation hits:

• Increase your fluid intake

• Keep moving, even if it is just walking

• Consider psyllium husk or a similar fibre supplement to support regularity

If you experience traveller’s diarrhoea:

• Focus on hydration first, using oral rehydration solutions if needed

• Eat smaller, simpler meals to reduce the strain on your gut

• Limit alcohol, fatty foods, and spicy meals until symptoms settle

Most cases of traveller’s diarrhoea are mild and pass within a few days, but seek medical advice if symptoms are severe or ongoing. In more severe cases, antibiotics may be required to treat Traveller’s diarrhoea. These can further disrupt gut bacteria and lead to something called antibiotic-associated diarrhoea (AAD). To get the most from antibiotics while supporting your gut long-term, there are 2 key steps to follow:

• Take antibiotics exactly as prescribed. Always follow the instructions on your prescription and finish the full course, even if you start feeling better. This ensures the infection is fully treated and reduces the risk of antibiotic resistance.

• Use a live bacterial supplement. Start a live bacteria supplement containing Lactobacillus rhamnosus GG (LGG®) on the first day of your antibiotics, or as soon as possible afterwards. Guidelines recommend a daily dose of 20 billion CFU, ideally split into 10 billion twice per day (once in the morning and once in the evening). Continue taking it throughout the antibiotic course and for seven days after finishing (7).

When it comes to live bacterial supplements, you need to be specific, choosing the right strain, at the right time, at the right dose. You can find the latest evidence and guidance on how to choose the right live bacterial supplement here. 

A balanced approach

Travel can challenge your gut, but it can also benefit it – new foods and environments may help increase gut microbiome diversity over time and it may also give you a valuable opportunity to spend time with loved ones, supporting a happy gut-brain connection. Remember, you don’t need a perfect routine. A mix of preparation, awareness, and a few consistent habits is usually enough to keep things running smoothly, so you can focus on enjoying your trip rather than worrying about your gut.

References

1. Mearin, F. (2003). Traveler’s constipation. The American Journal of Gastroenterology, 98, 507–509.

2. NHS. (2023). Constipation. Available at: https://www.nhs.uk/conditions/constipation/

3. Nice. (2025). Constipation: What is it? Available at: https://cks.nice.org.uk/topics/constipation/background-information/definition/ 

4. Centers for Disease Control and Prevention (CDC). (2026). Travelers’ diarrhea. In: Yellow Book: Health Information for International Travel. Available at: https://www.cdc.gov/yellow-book/hcp/preparing-international-travelers/travelers-diarrhea.html

5. Oksanen PJ, Salminen S, Saxelin M, Hämäläinen P, Ihantola-Vormisto A, Muurasniemi-Isoviita L, Nikkari S, Oksanen T, Pörsti I, Salminen E, et al. Prevention of travellers' diarrhoea by Lactobacillus GG. Ann Med. 1990 Feb;22(1):53-6. doi: 10.3109/07853899009147242. PMID: 2184847.

6. Bae JM. Prophylactic efficacy of probiotics on travelers' diarrhea: an adaptive meta-analysis of randomized controlled trials. Epidemiol Health. 2018;40:e2018043. doi: 10.4178/epih.e2018043. Epub 2018 Aug 29. PMID: 30189723; PMCID: PMC6232657.

7. Szajewska, H. and M. Kołodziej, M. 2015.'Systematic review with meta‐analysis: Lactobacillus rhamnosus GG in the prevention of antibiotic‐associated diarrhoea in children and adults'