Travelers can significantly reduce their risk of experiencing common gut issues like traveler's diarrhea or constipation by taking proactive steps before and during their trip, according to Dr. Emily Leeming.
These gastrointestinal problems, often brought on by changes in diet, hygiene, or time zones, can derail a vacation. Dr. Leeming emphasizes that a diverse gut microbiome is the body's best defense against invading pathogens. A varied community of microbes can collectively starve out harmful bacteria by consuming the nutrients they need to thrive. Research published in Nature in 2014 indicated that dietary changes can alter the gut microbiome composition in as little as three to four days.
To bolster gut health before traveling, Dr. Leeming recommends increasing fiber intake by filling half of one's plate with vegetables and consuming a daily handful of nuts and seeds. Including fermented foods such as kefir or kimchi can also be beneficial. Additionally, taking a probiotic, particularly a yeast-based one like Saccharomyces Boulardii, for a few days before and during the trip may decrease the risk of traveler's diarrhea by approximately 15 percent, according to a 2018 review in Epidemiology and Health.
Basic hygiene practices remain crucial. Travelers should wash hands thoroughly before eating and adhere to the principle of "boil it, cook it, peel it," being cautious with raw foods, unpeeled fruits, ice, and fresh juices that may have been prepared with local tap water. While salads in reputable restaurants are generally low risk, extra vigilance is advised at buffets, street stalls, and with food left out in the heat.
For those who develop diarrhea, oral rehydration sachets are recommended to replace lost electrolytes. These pharmacy-grade sachets offer a balanced mix of salts, unlike many sugary electrolyte drinks. A homemade version can be made by dissolving six level teaspoons of sugar and half a teaspoon of salt in a liter of clean water, ideally consumed with a banana for potassium.
Most stomach bugs resolve within a few days. However, medical advice should be sought if symptoms include fever, blood in the stool, or persist for over a week. Post-recovery, some individuals may experience temporary difficulty digesting certain foods, such as dairy, due to a reduced ability to process lactose, which typically resolves within weeks.
Constipation and feelings of bloating and sluggishness can also plague travelers. These symptoms can be exacerbated by changes in cabin pressure during flights and a misalignment between the body's internal clock and eating patterns. Adjusting one's watch to the destination's time zone upon traveling and eating only during local mealtimes can help synchronize the gut with the new schedule.
Reduced fiber intake during holidays can contribute to constipation. Consuming two kiwifruits daily can aid digestion, as they are rich in fiber and contain the enzyme actinidin, which promotes bowel regularity. A more readily available option is psyllium powder, derived from the seeds of the Plantago ovata plant. This can be stirred into water and taken once or twice daily after meals. It is essential to drink plenty of water when using psyllium, as it requires fluid to function effectively. For those prone to travel-related constipation, starting psyllium a week before the trip may be beneficial.