Gut-lag Slowing Down Your Holiday Fun? How to prevent stomach issues when you fly
While going on holiday is often dreamy, the impact of travel on your gut can sometimes be far from it - especially when destinations are far-flung. Do you go on holiday and find your gut slower and not as regular as usual? Gut-lag refers to the disrupted rhythm of the gastrointestinal tract as a result of traveling across time zones.
Top Tips for Managing Gut-Lag:
Pack a probiotic: start taking a probiotic 2 weeks before, during and after your holiday.
Sneak in snacks: bring high-fibre snacks for the plane like vegetable crudites, rye crackers or oat cakes.
Get moving: moving your body increases blood flow to the muscles in the digestive system, which massages food along the digestive tract. A walk up and down the aisle of the plane, or some stretches in the galley, might seem “pointless“ but your gut will thank you for it.
Take mindful moments: travelling can be stressful, especially if you are a nervous flyer. Listen to some guided meditation or breathwork exercises to help your gut-brain connection. After all, a relaxed mind = a relaxed gut and vice versa.
Drink up: Hydration is key to gut health and smooth symptomless digestion. As tempting as it is to fill up on those mini bottles of your favourite alcohol whilst on a long-haul flight, alcohol will disrupt the balance of your gut microbiome. Instead, prioritise your water consumption. Bring a reusable bottle on board and don’t forget to fill it up before your flight.
Finally, once on holiday, be cautious of food safety and hygiene when eating out and opt for bottled water in places where tap water is unsafe to drink. If you do get hit with traveller’s diarrhoea then try to avoid fatty foods, artificial sweeteners and alcohol as this can exacerbate symptoms. Things like toast, boiled potatoes and bananas are easier to stomach.
Follow Dr Emily Prpa, leading gut health nutritionist, on Instagram (@TheNutritionReporter) for evidence-backed nutrition and lifestyle tips.
