8 Tips to Prevent Digestive Problems While Traveling

Warm weather is finally here, and for millions of us, that means it’s time for summer adventures. Yet, if we’re not careful, changes to our normal routines can lead to digestive upset, with symptoms like bloating, cramps, diarrhea, or constipation.

John Terzian, MD, FACC, and the team at Bridgewater Primary Care & Cardiology, LLC, want you to get the most from your travels this summer and all year round. These eight tips can definitely help.

1. Stay hydrated

Your digestive system requires plenty of fluids to function properly. The problem: When you’re on the go, it’s easy to forget about drinking enough water. As a result, you can be left with symptoms like constipation, bloating, and belly pain. 

Carrying a water bottle with you throughout the day serves as an ever-present reminder to prioritize hydration. Limiting caffeine and alcohol can also reduce the risk of dehydration and support digestion, too.

2. Try new foods in moderation

Whether you’re a seasoned traveler or you rarely venture outside your local area, trying new foods adds excitement and flavor — literally — to your trip. Unfortunately, if the foods you’re trying are different from your normal fare, stomach upset and discomfort can be the result.

Instead, pace yourself: Try new dishes in moderation, balancing them with familiar foods and ingredients that support normal digestion. This approach allows you to sample local fare without overwhelming your natural gut microbiome, so you can enjoy new tastes without the uncomfortable “side effects.”

3. Maintain a consistent eating schedule

Traveling definitely disrupts your normal routine — in fact, leaving behind the daily grind is one of the best things about hitting the road. That said, when those disruptions throw off your eating schedule, you can wind up with bloating, nausea, or indigestion. 

Ideally, try to maintain your regular eating routine. Eating small, balanced meals at regular intervals helps your digestive system function the way it’s supposed to and helps keep symptoms at bay.

4. Be mindful of food safety

Foodborne illness can be a real risk when traveling, especially for specific destinations. Contaminated food or water can quickly derail your trip with symptoms like diarrhea, vomiting, and painful stomach cramps.

Mount a strong defense by sticking with freshly prepared foods that are fully cooked and served hot. Skip any undercooked or rare meats, and be very careful with fresh fruits and vegetables unless you can thoroughly wash and peel them yourself. Sticking to bottled water is essential, too.

5. Wash hands frequently

Your hands can pick up lots of germs, including germs your body isn’t used to. When you eat or drink or even rub your face, you can transfer those germs to your mouth and trigger gastrointestinal upset.

Washing your hands regularly — and absolutely before meals and snacks — is one of the best ways to prevent digestive problems. Carry hand sanitizer wherever you go in case soap and water aren't available for added protection and peace of mind.

6. Keep relief on hand

In addition to hand sanitizer and a water bottle, it’s a good idea to pack some digestive products, too. Antacids and anti-diarrheal medications should definitely make the cut, along with fiber supplements to ward off constipation.

Keeping these on hand during travel means you won’t have to hunt for a pharmacy or use unfamiliar products. It also means you’ll have relief as soon as you need it — even during the night.

7. Stay active

Long flights, car rides, cruises, and train trips typically involve a lot of sitting, which slows digestion. Even if your itinerary calls for a lot of exploring, it’s still important to exercise regularly, especially if that itinerary changes.

Make an effort to incorporate light activity, like walking or stretching, during long trips and any time you find yourself sitting longer than normal. 

8. Practice stress management

Travel can be exciting, but it can also be stressful. Changes in your schedule, new customs and cultures, days packed with activities, and nights spent in an unfamiliar bed can all affect your gut and your digestion, leading to symptoms like nausea or irregular bowel activity.

To prevent these problems, make an effort to build in regular rest breaks and practice stress management techniques, especially before bed. Maintaining a flexible approach to travel helps accommodate unexpected changes while avoiding stress-related digestive upset.

Travel smarter, feel better

Diarrhea, constipation, and other digestive issues are unwelcome travel companions, and with just a little effort, you can keep them at bay. 

To learn more tips or schedule a pre-trip evaluation, request an appointment online or over the phone with the team at Bridgewater Primary Care & Cardiology in Bridgewater, Massachusetts, today.