Travel Without the Tummy Drama: Your Guide to a Happy Gut on Holiday
We all know the feeling. You’ve finally made it to your holiday destination – the sun is out, the sangria’s flowing, and everything should feel great… except your digestion has gone rogue. Bloating, sluggishness, unpredictable bowel movements – and you’re only a few days in. Sound familiar?
If your gut tends to unravel the moment you step out of your routine, you’re not alone. Travel might be food for the soul, but for many people, it’s a recipe for gut disruption. Luckily, with some simple strategies – and the right pre-travel prep – you can enjoy your break without digestive drama.
Why Travel Upsets Your Digestion
Travel impacts the gut in multiple ways:
Dehydration from flying dries out the colon, making bowel movements harder.
Reduced movement slows intestinal motility.
Jet lag and disrupted sleep affect your circadian rhythm, which also influences gut motility and microbial balance.
Dietary changes and overeating can overwhelm the digestive system.
Exposure to unfamiliar microbes in food or water may upset your balance of beneficial gut bacteria.
Loss of routine is a major trigger; your digestion thrives on rhythm and regularity.
Even something as simple as eating meals at different times or skipping your usual breakfast can send confusing signals to the gut.
Your Holiday Gut Support Plan
This doesn’t have to be complicated. A few easy habits can make a world of difference – and you can even get a head start before you pack your bags.
1. Hydration is Non-Negotiable
Start increasing your water intake the day before you travel. If you’re flying, bring an empty reusable bottle and fill it post-security. Hydration helps prevent sluggish bowels and supports enzyme function.
2. Pack a Magnesium Supplement
Magnesium (especially magnesium citrate or bisglycinate) can help with constipation, muscle relaxation, and nervous system support – all of which benefit digestion. Start supplementing a few days before your trip so your body adjusts.
3. Consider Probiotics
Travel-specific probiotics can help buffer dietary changes and support your gut microbiome. Look for strains like Saccharomyces boulardii, which may help reduce traveller’s diarrhoea, and Lactobacillus rhamnosus GG, often used to support immunity and gut integrity. Start taking them 1–2 weeks before travel and continue during your trip.
Contact me if you would like a diet & supplement review!
Functional Testing: Preparing Your Gut for Travel – and Beyond
If you regularly struggle with bloating, constipation, or digestive discomfort while travelling (or even at home), this may be a sign of underlying imbalances. Here's how we can uncover what your gut is really trying to tell you:
Reveals whether there’s:
Low levels of beneficial bacteria
Pathogenic microbes (e.g. parasites, H. pylori)
Inflammation or leaky gut
Poor digestive enzyme output
Knowing what’s going on at microbial level helps us tailor your support – including probiotics, antimicrobials, or digestive aids – to prevent flare-ups when you're abroad.
Food Inflammation Testing (FIT)
Identifies delayed food sensitivities that may contribute to:
Bloating
Skin breakouts
Joint pain
Fatigue
This test can highlight foods you’re reacting to without realising, so we can create a travel-friendly nutrition plan that avoids inflammatory triggers.
Genetic Testing (Nutrient Core)
Analyses genes related to:
Digestive enzyme production (e.g. lactase)
Nutrient absorption
Potential genetic intolerances to gluten and dairy
A deeper understanding of your genes can help explain why your gut may be more sensitive to certain foods, and why you may benefit from specific nutrients or supplements when travelling.
Keep These Travel Habits in Your Back Pocket
No one expects you to skip dessert or avoid the joy of local cuisine. This is about supporting your gut so you can enjoy it all – with fewer consequences.
Start your day with movement – even a 10-minute walk can stimulate digestion.
Bring familiar, gut-friendly snacks like oatcakes, nuts, or protein bars for long travel days.
Include fibre-rich options at one meal per day – think veggies, oats, seeds, or lentils.
Eat slowly and chew thoroughly – especially when trying new foods.
Stay calm at mealtimes – digestion starts in the brain. A relaxed state helps activate your parasympathetic nervous system (“rest and digest”).
When Things Still Go Wrong…
Despite your best intentions, travel tummy can still strike. If you feel bloated, constipated or “off,” stay hydrated, choose light, nourishing meals (soups, cooked vegetables, herbal teas), and make time to walk and rest.
And if symptoms persist after you return, that’s your cue to dig deeper. Sometimes holiday bloating is a signal from the body that it’s time to address underlying imbalances – and that’s where functional testing and personalised support come in.
Want to travel – and live – without gut symptoms?
Let’s create a plan based on your body’s unique needs. I offer personalized gut health programmes that incorporate:
Functional and genetic testing - find out more here
Personalised supplement protocols
Coaching to support sustainable dietary change
Melanie Flood with client.
Book a free call to chat about what’s right for you – and get holiday-ready with confidence.
Let’s make your next trip your healthiest yet.
Melanie Flood Nutrition
Registered Nutritionist & Nutrigenomics Practitioner (Bsc. Hons, DipCNM, mBANT, mCNHC)
Testimonials
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