Nothing ruins a long-awaited vacation faster than stomach pain or digestive distress. Whether you're heading across the country or flying overseas, changes in your routine often lead to issues like bloating, constipation, or even foodborne illness. Your gut thrives on consistency, and travel disrupts that.
But you can take preventive measures. Here are eight tips Board-Certified Internist Dr. Samuel Fink, offers patients at his Tarzana, CA practice.
The most common cause of digestive issues while traveling is consuming contaminated food or water. If you're in an area with questionable water quality, stick to bottled water for drinking and even for brushing your teeth. Avoid ice cubes because they're usually made from local tap water. When it comes to food, follow the rule: peel it, cook it, or forget it. Fresh salads might look healthy, but if they're washed with local water, they may contain bacteria your body isn't used to handling. Stick to hot, well-cooked meals that haven't been sitting out at room temperature for long periods.
Dehydration is a leading cause of travel-related constipation. When you fly, the low humidity in the airplane cabin dries you out quickly. If you don't drink enough water, your colon absorbs more water from your waste, making stools harder to pass and carrying a reusable water bottle or bottled water and sipping it throughout the day. Avoid excessive caffeine and alcohol while in transit. Both act as diuretics and can worsen dehydration, leading to sluggish digestion.
Sitting for hours in a car or on a plane slows your metabolic rate and your intestinal motility. Try to stand and walk around every hour. Even small movements like calf raises or stretching in your seat can help. Once you reach your destination, a short walk can jump-start your digestive system.
Airport and gas station food options are often high in sodium, which quickly reduces fat. These preventives can irritate your stomach lining and cause inflammation. Instead, pack high-fiber snacks like nuts, seeds, or dried fruit. Fiber is essential for regular bowel movements.
Your gut has its own internal clock, often called the circadian rhythm. When you change time zones, your gut bacteria can get confused, leading to "metabolic jet lag." This often results in indigestion or a change in bowel habits. Try to get your body onto the local time as quickly as possible. Eat your meals at the local time for breakfast, lunch, and dinner. This helps reset your internal clock.
Taking a probiotic supplement before and during your trip might help strengthen your gut microbiome. Probiotics help maintain a healthy balance in your digestive tract. They can be particularly helpful in preventing traveler's diarrhea by outcompeting harmful bacteria. Speak with Dr. Fink about which strains might be best for your specific needs before you start a new supplement.
Don’t overindulge. Eating much larger portions than usual or eating very late at night can overwhelm your digestive enzymes. Pay attention to early signs of discomfort, such as heartburn or gas. Managing these symptoms early with over-the-counter options and adjusting your diet.
Travel can be stressful. Stress can redirect blood flow away from the digestive system, leading to cramps or an upset stomach. Take deep breaths during transit and try to maintain a relaxed mindset. A calm mind often leads to a calm stomach.
For a pre-vacation checkup or more information about digestion, call Dr. Fink's office at 831-218-6908 or request an appointment online today.
