Travel is exciting, but it can take a toll on digestion. The gut is highly sensitive, and changes in routine, new foods, stress and hydration shifts can all throw it off. According to gastroenterologist Dr. Aparna Shreenath, a few simple strategies can help prevent the most common problems like diarrhea, constipation and reflux.
Here are her top 10 tips for keeping the gut healthy on the road.
1. Stick to your routine as much as possible.
The digestive system functions best with consistency. When meals are skipped or eaten at irregular times, gut symptoms often follow. Dr. Shreenath advises travelers to pack “safe snacks” such as nuts, whole grain crackers, fiber bars or yogurt cups to avoid long gaps between meals.
2. Balance indulgent meals with fiber.
One of the joys of travel is trying new foods, but fried, sugary or heavy meals can disrupt digestion. Dr. Shreenath doesn’t recommend avoiding them altogether but suggests balancing them with fiber-rich foods like fruits, salads or vegetables to support regularity.
3. Don’t forget about hydration.
Hydration is one of the simplest and most effective ways to protect gut health, yet it’s easy to neglect while traveling. Dr. Shreenath recommends at least three liters of fluid per day, with more if the weather is hot or activity levels are high. Carrying a refillable water bottle and adding electrolyte packets when needed can help. Limiting alcohol and caffeine, both of which dehydrate, is also important.
4. Be cautious with food and water sources.
Traveler’s diarrhea is common and often linked to contaminated food or water. Prevention strategies include eating boiled or well-cooked foods, peeling fruits and vegetables, and avoiding ice in drinks unless the source is known to be safe.
Hand hygiene is key: washing hands thoroughly or using sanitizer can prevent almost half of infection transmission.
5. Choose street food carefully.
Street food can be authentic, fresh and affordable, but it comes with risks. Dr. Shreenath recommends choosing stalls that are busy with locals, since vendors rely on repeat customers for their business. Freshly cooked hot foods are generally safest, while unrefrigerated dairy or seafood should be avoided. Observing vendor hygiene can also provide important clues about food safety.
6. Manage stress.
Stress hormones have a direct effect on the gut. For many travelers, stress comes from airports, delays, navigating new environments or keeping up with children. Scheduling breaks, slowing down and not overloading an itinerary can reduce the impact on digestion.
7. Protect sleep.
Sleep disruption is another common gut trigger. As much as possible, travelers should try to maintain their usual bed and wake times. Tools like blackout curtains, earplugs or an eye mask can help ensure better rest, which in turn helps digestion stay on track.
8. Keep moving.
Reduced activity, especially during long plane rides or car trips, can slow digestion and lead to constipation. Even a brisk 10-minute walk after meals can stimulate the gut. If going outside isn’t possible, stretching, walking hotel hallways or moving in place can help.
9. Be prepared for diarrhea, constipation and reflux.
Diarrhea: Often caused by contaminated food or water, rich meals or stress. Hydration and electrolytes are critical. A bland diet allows the gut to rest. Over-the-counter medications like loperamide (Imodium) can be used short term, but medical care is needed if symptoms last more than three days or are accompanied by fever, blood in the stool or severe dehydration.
Constipation: Common causes include dehydration, reduced activity and delaying bathroom use. Prevention focuses on hydration, movement and maintaining fiber intake if the body is accustomed to it. Stool softeners or mild laxatives may be helpful if constipation develops.
Reflux: Stress, alcohol and heavy meals can trigger reflux. Over-the-counter antacids or acid reducers such as famotidine (Pepcid) can provide short-term relief. Ongoing symptoms after returning home warrant medical evaluation.
10. Know when to seek help.
Most gut issues while traveling are temporary, but some symptoms should not be ignored. Severe dehydration, high fever, blood in the stool or constipation lasting more than three days are warning signs. Dr. Shreenath advises travelers with chronic illness, young children or elderly companions to identify health care options at their destination before they need them.
The bottom line
The gut thrives on routine, hydration, balanced nutrition and rest — all of which can be disrupted during travel. With some foresight and a few simple habits, most digestive problems can be avoided. Keeping the gut healthy means more comfort, energy and enjoyment during any trip.
Learn more about gastrointestinal services at Northside and find a provider near you.
