5 gut health tips for travelling

If you’re in the midst of school holidays or summer escapes, the last thing on your mind might be your gut health. But all too often, tummy troubles can creep up on you at the most inconvenient time—like when you’re midway through a road trip or 35,000 feet in the air.

For all its pros, travelling can take a toll on your gut health, leading to discomforts like bloating, diarrhoea and disrupted sleep patterns. Whether you're flying across the globe or indulging during meals out, your gut often bears the brunt of these changes.

We’ve compiled five essential gut health tips for travelling, along with a guide to how using Body, Recover and Rest can make your journey—and digestion—smoother.

1. COMBAT BLOATING ON FLIGHTS

Bloating during flights is a common issue that can turn a comfortable journey into an unpleasant experience. But why does this happen? When you're at high altitudes, the air pressure in the cabin decreases, causing the gas in your intestines to expand. You may have seen a demonstration of this if you bring a packet of crisps on board! This expansion can lead to that uncomfortable bloated feeling, especially on long-haul flights.

To alleviate discomfort, avoid fizzy drinks, heavy meals and salty snacks before and during your flight. Instead, opt for light, easily digestible foods like lean protein and a banana and stay hydrated with plenty of water. Taking short walks in the aisle and doing simple seated stretches can also help keep things moving in your digestive system. Although you may try to avoid using public loos for a number two, trying to hold it in can lead to constipation. If you need to go, time your toilet break well by going as soon as the seatbelt sign is off and before drink service, and go prepared with some TSA-friendly post-poo drops so you won’t need to worry about any lingering odours.

Body and Recover are great travel companions in this situation. Body’s blend of 15 superfoods including clinically proven Green Kiwi extract and 5.4g of fibre helps to support digestion and manage bloating, making it easier to enjoy your journey without the discomfort of a swollen tummy. Simply pack one of our travel-friendly sachets, pour it into a bottle of water, shake and enjoy,

Alternatively, Recover offers 20g of yellow pea and chickpea protein which is gentler on the gut than whey protein, keeps you full and supports hydration. Drink it before you set off for the airport, or carry on a serving in our Luxe Shaker which features a handy built-in storage container. Ask for water or milk on board, shake and enjoy.

2. PROTECT YOURSELF FROM TRAVELLER'S DIARRHOEA

Travelling to exotic destinations is exciting, but it also comes with the risk of encountering unfamiliar bacteria that can upset your stomach—commonly referred to as "Bali belly" or "Delhi belly." These conditions are usually caused by consuming contaminated food or water, leading to symptoms like diarrhoea, cramping and nausea.

To reduce the risk of these digestive woes, be cautious about what you eat and drink. Stick to bottled water, avoid raw or undercooked foods, and eat at reputable establishments. Additionally, taking a probiotic supplement before and during your trip helps to strengthen your gut microbiome, which is your body’s first line of defence against harmful bacteria.

Body can be particularly helpful in maintaining a balanced gut while travelling. Our blend of prebiotic Chicory Root Inulin and probiotic Bio Cultures supports your digestive health, making your gut more resilient against the unfamiliar bacteria you might encounter in different countries. This added layer of protection can be the difference between enjoying your trip and being sidelined by digestive issues.

3. SUPPORT YOUR CIRCADIAN RHYTHM

Crossing time zones can wreak havoc on your circadian rhythm—the internal clock that regulates your sleep-wake cycle. This disruption, known as jet lag, can lead to sleep disturbances, fatigue and digestive issues as your body struggles to adjust to the new schedule and mealtimes.

To ease the transition, try to gradually adjust your sleep pattern using an app like Timeshifter a few days before you travel. Once at your destination, expose yourself to natural light during the day to help reset your internal clock. Staying hydrated and avoiding caffeine and alcohol close to bedtime can also help you get a better night’s sleep.

Rest is an excellent tool to help you manage jet lag and get your sleep schedule back on track. This sleep support supplement is formulated with natural plant extracts that promote relaxation and help you fall asleep more easily without next-day grogginess. By ensuring you get the rest you need, our liquid tincture can help your body adapt more quickly to new time zones, minimising the impact of jet lag on your overall wellbeing.

4. STAY HYDRATED AND MIND YOUR FIBRE INTAKE

Travelling can often lead to changes in your diet, including lower fibre intake and dehydration, both of which can contribute to constipation. To keep your digestive system running smoothly, make a conscious effort to drink plenty of water (especially between alcoholic drinks) and include fibre-rich foods like fruits, vegetables and whole grains in your diet.

Carrying a reusable water bottle and refilling it throughout the day can help ensure you stay hydrated, while packing fibre-rich snacks like nuts and dried fruit can keep your digestive system in balance.

For an extra boost, Body can support regularity with 5.4g of fibre to top up your daily intake. Its blend of whole plants and plant extracts aid in digestion and help maintain a balanced gut, reducing the risk of constipation and other digestive issues while you’re on the go.

5. PRACTICE MINDFUL EATING AND RELAXATION

Travelling can often lead to hurried meals and eating on the go, which can contribute to digestive discomfort. When possible, take the time to eat mindfully, chewing your food thoroughly and savouring each bite. This not only aids digestion but also helps you enjoy your meals more fully.

Stress can also negatively impact your digestion, so incorporating relaxation techniques into your travel routine is important. Whether it’s deep breathing, meditation, or simply taking a few moments to unwind, reducing stress can nurture your gut-brain axis and help keep your microbiome healthy.

For those moments when winding down seems difficult, Rest can be invaluable. This natural sleep aid not only helps you get the rest you need but also promotes relaxation, which is essential for overall gut health. A well-rested body is better equipped to handle the stresses of travel, leading to a happier, healthier gut.

Travelling doesn’t have to mean compromising your gut health. By following these five tips—managing bloating on flights, protecting against unfamiliar bacteria, adjusting to new time zones, staying hydrated and mindful of fibre, and practising relaxation—you can enjoy your adventures without the discomfort of digestive issues. And with the support of Body, Recover and Rest, you can keep your gut happy and your travels smooth, no matter where your journey takes you.