Nothing beats the excitement of a holiday. You have packed your bags and are dreaming of sunshine, new foods, and adventure. The last thing you want is an unwanted travel companion: A Travel Tummy. Your gut is home to a delicate balance of bacteria, and travel can easily throw it off balance.
An upset stomach can quickly take the fun out of your holiday, turning relaxation into discomfort. It typically shows up as frequent trips to the toilet with diarrhoea. You might also feel sick or have painful stomach cramps. Thankfully, you can be proactive. A few simple steps can help keep your gut happy and your holiday on track.
Why Holiday Tummy Happens
A happy holiday tummy often starts before you even leave home. Think of it as preparing your gut for the journey ahead. One of the most effective ways to do this is by supporting your gut microbiome, the community of good bacteria that lives in your digestive system.
Around 70% of your immune system resides in your gut, making digestive health an essential part of your body’s natural defences. A healthy gut can act as a barrier against harmful bacteria. This helps reduce the risk of common travel-related problems such as bloating, constipation and traveller’s diarrhoea. When this balance is disrupted — whether by stress, new foods, or unfamiliar pathogens — your body may be more vulnerable to illness.
Taking a high-quality probiotic supplement before and during your trip can help strengthen your gut lining, boost beneficial bacteria, and support immune responses. By nurturing your gut health in advance, you give your body a better chance of staying well and enjoying every day of your holiday.
Strengthen Your Defences Before You Go
Your digestive system does more than you think, especially when you're away from home. Travel brings excitement, new foods, and new environments, but it can also expose your gut to unfamiliar bacteria. Preparing your digestive system before you go can help you feel better throughout your trip.
A strong digestive system begins with a healthy balance of gut bacteria. That’s where probiotics come in.
The Power of Probiotics
Probiotics are live, friendly bacteria that form a protective shield in your gut. They help maintain a healthy balance in your digestive system and may play a role in defending against issues like traveller’s diarrhoea. By lining your intestinal walls, they leave little room for unwanted bacteria to settle in and cause problems. When preparing for a trip, choosing the right probiotic can make a difference. A good option includes multiple strains of bacteria, each supporting gut health in different ways. Friendly bacteria vary in how they tackle harmful germs, such as E.coli or Salmonella. That’s why using a probiotic with several strains provides broader protection.
Another point to consider is whether the probiotic can survive the journey through your digestive system. Some strains don’t make it past the stomach. That’s why a product designed to protect the live cultures — such as one using microencapsulation and gastro-resistant capsules — can offer more reliable support. These technologies help ensure the bacteria reach your gut intact, where they can do their job. Sona’s AcidoPhilus Complete Probiotics is a travel-friendly option that combines three scientifically studied probiotic strains with inulin, a natural prebiotic. It’s specially designed to survive stomach acid and deliver beneficial bacteria where they’re needed most. With 5 billion live cultures per capsule and no need for refrigeration, it’s easy to take before and during your holiday.
Start taking your probiotic about a week before you travel and continue daily while you’re away. It’s a simple step that can help keep your digestive system steady, even when your surroundings change.
Smart Choices While You're Away
Being a little careful whilst on holiday can save you a lot of trouble. It’s not about being overly cautious — just sensible.
• Wash Your Hands Often: Wash with soap and clean water before you eat or handle food. If there is no sink nearby, use an alcohol-based hand sanitiser.
• Stick to Bottled Water: Local tap water may contain germs your tummy isn’t used to. Only drink sealed bottled water.
• Follow the Food Rules: Cook it, boil it, peel it, or forget it. Freshly cooked hot food is safest. Be cautious with raw fish, undercooked meat, and salads. Peelable fruits like bananas and oranges are safer options.
• Skip the Buffet and Street Snacks: Buffets can be tricky. Try to eat early while the food is freshly served. Food left out at room temperature can be risky.
• Choose Street Food Carefully: Eating like a local is fun, but choose stalls that cook fresh in front of you. Avoid food that has been sitting out in the open.
What to Pack: Your Digestive Travel Toolkit
• Probiotics: High-quality supplement with multiple strains.
• Oral rehydration salts: Replenish fluids and minerals if needed.
• Hand sanitiser: For clean hands when water isn’t available.
• Mild anti-diarrhoea tablets: Short-term relief if necessary.
• Vitamin C and Zinc: Support immune function while travelling.
What to Do If Your Tummy Protests
Sometimes, despite your best efforts, tummy troubles strike. Don’t panic. Most cases are mild and pass in a few days.
• Stay Hydrated: Diarrhoea can cause dehydration. Sip bottled water throughout the day. Oral rehydration sachets help replace lost salts and sugars.
• Let Your Tummy Rest: Stick to plain foods like bananas, rice, toast, and soup. Avoid alcohol, spicy food, and caffeine.
• Consider a Quick Fix: If travel is unavoidable and symptoms are bad, an anti-diarrheal medicine can help.
• Know When to Get Help: See a doctor if symptoms are severe or if you have a high fever, blood or mucus in your stool.
Final Word
Holidays should be about making memories, not queuing for the toilet. While you can’t avoid every risk, simple habits like mindful eating, hand washing, and taking probiotics can make a real difference. If you’re planning a trip, consider adding a probiotic to your travel routine. A healthy gut could be the key to a happier, healthier holiday.
Want to learn more about how probiotics support immunity? Check our article: How You Can Boost Your Immunity with Probiotics?
References:
Kollaritsch, H., et al. (2007). Prevention of travellers’ diarrhoea with Saccharomyces boulardii. Wiener Klinische Wochenschrift, 119(23-24), 679–683.
Albers, R., et al. (2005). Effects of Lactobacillus casei Shirota on the immune response to influenza vaccination in elderly subjects. International Journal of Food Microbiology, 102(1), 81–89.
Ouwehand, A. C., et al. (2002). Probiotic and other functional microbes: from markets to mechanisms. Current Opinion in Biotechnology, 13(5), 483–487.