How To Maintain Good Gut Health When Traveling

How To Maintain Good Gut Health When Traveling

Hundreds of trillions of bacteria, viruses, and fungi live on or inside of us, and it's in our best interests to establish a healthy, balanced relationship with them. Together, they make up the gut microbiome, a complex ecology that helps our bodies accomplish many tasks. Our gut bacteria can break down food that our bodies can't digest, create essential nutrients, manage our immune systems, and protect us from hazardous infections. In essence, the bacteria in everyone's gut have developed and continue to evolve from birth as a result of their environment, what they consume, who they interact with, and other factors. Any change in your surroundings might have an impact on your stomach. As a result, it is essential to maintain your nutrition when traveling, and here are some helpful hints. 

How To Maintain Good Gut Health When Traveling

Water Is Essential

Bring your bottle of water on the aircraft and be sure to replenish it frequently. Water is essential for good digestion, and choosing normal water over sparkling water or anything carbonated will keep the pain away. You may also drink fresh juices, such as cranberry juice, which is high in vitamins including vitamin B6, vitamin C, and vitamin K1. This way, you'll reap cranberry juice benefits, which include cleaning your stomach, boosting your immune system, and protecting your gut from dangerous bacteria.

Additionally, it's better to avoid caffeine and alcohol while traveling. Caffeine and alcohol can disturb intestinal flora, causing bloating and discomfort, which is especially unpleasant when flying.


Probiotics are one of the key things to bring with you on your journey. They're high in beneficial bacteria, which is essential for a healthy digestive tract as well as warding off nasty germs. Make sure you choose a probiotic that doesn't need to be refrigerated, so you can take it with you anywhere. Probiotics are beneficial for maintaining healthy digestion, especially when you're on the go. When traveling, it's easy to become uncomfortable: you frequently have limited food options, it's difficult to remember to stay hydrated, and you're often worried about getting where you're going.

Make sure you're taking a probiotic with the Saccharomyces boulardii strain. This strain can aid with diarrhea in travelers, demonstrating that probiotics are a must-have when traveling.

Peppermint and Ginger Tea

Peppermint tea has natural relaxant qualities as well as anti-spasmodic characteristics that can help relieve spasms in the gastrointestinal system, bile duct, and gallbladder. Adding peppermint tea to your diet during times of digestive distress can be quite beneficial.

Due to its high vitamin C and magnesium content, ginger tea is beneficial for digestion and sickness. It will save your travel if you consume it in the case of stomach sickness.

Green Veggies

Fiber is a favorite food of gut microorganisms. Numerous studies have discovered that eating a colorful plant-based diet helps to keep your intestinal microbes happy. A healthy gut may be achieved by eating a plate of veggies every day, combined with excellent proteins, carbs, and healthy fats. If you're eating out, get a vegetarian dish or a salad to round out your meal. Being conscious of your plant consumption is the greatest approach to guarantee you stay healthy when traveling. If leafy greens aren't available, carry a green powder and a fiber supplement to add to your drink. You may also bring your greens or fiber vegetables from the market to eat with your restaurant treats.

Take Care of Your Sleep

Getting enough sleep, especially while traveling, is the basis of good health. Disrupting your sleep cycle has a detrimental influence on the microbiome's equilibrium. According to studies, simply a few nights of disturbed sleep not only causes weariness the next day, but also causes a gut imbalance. The hours from 9:00 p.m. to 7:00 a.m. are perfect for the body to relax and digest. Limiting screen time before bed, keeping your room dark and cold, following your nighttime hygiene rituals, and keeping the surroundings peaceful throughout the nights can all help you achieve this.

Don’t Forget to Move

During long flights or train journeys, try to get up every hour or so to stretch your legs and get your body moving. You may also use the open areas at airports to do some squats and other activities that will help you get your blood flowing and wake up your digestion! 

Diet for travelers

It's easy to forget about being healthy when traveling when you're running through airport security, eating preprepared flight meals, and grabbing fast food on stopovers.

Regulating your digestion may make or break your traveling experience. Maintaining a healthy gut and digestive system means you'll have a better travel experience overall, with no bloating or pain midway through an intercontinental flight or cross-country road journey.

Wojciech Kuźma

Hey there! My name is Wojtek and I am very happy that you came to my travel blog. I've been traveling the world for a few good years now and I still want more.

On my website I describe the adventures that have happened to me, you will also find here a collection of valuable tips for tourists and travelers. If you liked this article, be sure to leave a comment and read some more!

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