Why do holidays play havoc with your poo habits? An expert explains how to prevent it

Next, find out how much fibre you should eat a day, what are probiotics and what do they do and what gut health really means.

Which digestive issues are common on holiday – and how to help

1. Constipation

Travelling can lead to temporary constipation. You probably have some idea of the symptoms, but it’s worth knowing the specific medical definition:

• Your bowel movements (stools) are less frequent (under three times per week)
• Bowel movements are difficult and/or painful
• Stools may be dry, hard or lumpy

This issue usually resolves within three weeks. If the constipation carries on longer (so your bowel movements remain limited to three times or fewer per week), then you should consult your GP.

“Constipation is one of the most frequent digestive complaints when travelling, and that’s largely down to changes in routine,” says Dr Rossi.

“There are various factors involved, from disrupted sleep and different meal times, to reduced fibre intake and dehydration, all of which can slow down gut motility. We also tend to eat out more and move less on holiday, which doesn’t help.”

Dr Rossi recommends one particular remedy both for constipation and for diarrhoea: “If you experience constipation or loose bowel movement when travelling, consider taking some psyllium husk with you,” she says.

“This water-loving fibre (available from most health food shops) has a dual effect, helping soften hard stools while also thickening looser stools. Try ½ tbsp (3g) per day mixed in 150ml water (per tablespoon).

“Also, I know it’s obvious, but do remember to stay hydrated, both during the flight and while you’re away. Dehydration is a common cause of holiday-induced constipation.”

Possible remedies:

• Eat fibre – plums and psyllium seed husks are especially recommended
• Drink plenty of water to prevent overly hard stool, especially during flights
• Exercise and movement can loosen things up

2. Diarrhoea

Diarrhoea is a common problem for travellers, who may experience:

• Loose stools
• Dehydration
• Vomiting (in some cases)

“Stomach bugs – sometimes known as ‘traveller’s tummy’ – are a well-known issue, and they’re usually a result of exposure to unfamiliar microbes in food or water,” says Dr Rossi.

“Although some microbes can be inherently 'bad', in many cases our gut can adapt to them, which is why locals can enjoy street food and local tap water without any concerns, yet the same foods often cause havoc in a traveller’s untrained guts.”

Diarrhoea is typically caused by food poisoning or a stomach bug, and the seriousness of the issue and its treatment will depend on the cause.

Loose stools can also be caused by other factors, such as over-exposure to sun, eating rich foods, excessive drinking or eating foods you may be intolerant to, such as pasta and bread.

As mentioned in the section on constipation, psyllium husk is one popular remedy for treating loose stools. The NHS also recommends medicines such as loperamide or diphenoxylate, plus atropine.

Due to the loss of water that comes with this condition, drinking lots of fluids is a must to prevent dehydration.

Possible remedies:

• Take psyllium husk to thicken stools
• Consider anti-diarrhoeal medicines (with a pharmacist or doctor’s advice)
• Drink lots of water to reduce dehydration

3. Indigestion and other common problems

These are a number of other common digestive complaints that may arise during travel:

• Indigestion
• Bloating
• Motion sickness

These diverse issues have various causes, possibly including your chosen mode of transport. According to Dr Rossi, flying can be particularly problematic for the digestive system.

“Ever noticed your belly feeling uncomfortably bloated mid-flight? That’s because as the plane climbs, the air pressure in the cabin drops and any gas trapped in your gut expands. It’s the same reason your ears pop and your crisp packet balloons,” she says.

“I call this ‘mile-high IBS’, and it can be a real issue for those already prone to gut sensitivity.”

Motion sickness is obviously linked to travel, too. Ferry and car journeys are the most commonly problematic modes of transport in this regard.

Meanwhile, indigestion often results from eating rich foods at your destination.

Possible remedies:

• Avoiding richer foods (at least some of the time) during your holiday can limit indigestion
• Standing up and stretching your legs can help with in-flight bloating
• Motion sickness can be reduced by sitting in the front seat of a car or in the middle of a boat

How to prevent digestive issues on holiday before they happen

Prevention is always better than the cure, as will become clear if you find yourself running from pharmacy to toilets in a foreign land. With this in mind, we asked Dr Rossi for her pre-takeoff tips.

“Focus on building a diverse – and therefore resilient – community of gut microbes through diet before your holiday, as this will optimise your gut health and could lower your risk of gut infections,” she says.

“Research shows that people with more diverse gut microbes are less likely to experience travel-related gut symptoms, including travellers’ tummy.”

Certain foods can contribute good bacteria to a healthy gut microbiome. Some of the tasty options include Greek yogurt, kimchi, kombucha and sauerkraut. Bacteria supplements are another way to give your gut microbiome a targeted top-up.

“There’s good clinical evidence to show that a specific probiotic strain, LGG (lactobacillus rhamnosus GG), significantly reduces your risk of traveller’s tummy,” says Dr Rossi. So, consider stocking up on an LGG bacteria supplement. “It’s best to take it for seven days before and during your trip, and seven days after you return,” she adds.

Dr Rossi also recommends eating a wide range of fruit and veg in the lead-up to travel.

“Aim to have 30 or more different types of plants a week across the six main plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices,” she advises.

If you have a history of digestive problems when flying, there are certain foods that might be best avoided.

“You may benefit from going easy on FODMAPs (a group of fermentable carbs found in foods like onions, garlic and certain fruits) in the 24-48 hours before take-off,” says Dr Rossi.

“Just remember to reintroduce these foods into your diet once you’ve landed, as many FODMAPs are prebiotic and help feed your beneficial gut microbes.”

Once you’ve arrived in your destination, Dr Rossi advises syncing your lifestyle to its time zone as quickly as possible.

“Adapting the timing of meals and sleep will help your gut settle more quickly, because your microbiome is closely linked to your circadian rhythm,” she says.

Should you be worried if you get a bad tummy on holiday?

It’s unpleasant to experience digestive problems on holiday, but more often than not, it’s not something to seriously worry about. With that said, certain cases do require a check-up.

“Occasional loose stools or mild constipation aren’t usually cause for concern, but there are definitely red flags to watch for,” says Dr Rossi.

“If diarrhoea lasts more than 48 hours or if you have a high fever, persistent vomiting, blood in your stool or signs of dehydration (like dizziness or dark urine), it’s important to seek medical attention. The same goes for severe abdominal pain – you're better safe than sorry.”

The big silver lining here is that a holiday could potentially do more good than harm to your digestive system.

“If you’re going away somewhere and getting time to relax, the reduction in stress and cortisol can have a positive impact on your gut health,” says Dr Rossi.

“Plus, you may be able to expose yourself to a greater variety of foods (both fermented and different plants) than you would typically have at home.”

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