Travel introduces more than just new sights and cuisines. It also brings sudden changes to your environment, routine, and diet, all of which can influence your digestive system. For many people, this disruption affects the gut microbiome, a complex community of microorganisms that plays a key role in digestive and immune health.
Understanding how travel impacts your gut can help you take simple, effective steps to stay well and enjoy your holiday without unexpected discomfort.
What Exactly Is the Gut Microbiome?
Inside your digestive system lives a vast and diverse community of microorganisms (primarily bacteria, but also viruses, fungi, and other microbes). This ecosystem is known as your gut microbiome, and it plays a central role in your overall health.
These beneficial bacteria act as your body’s hidden helpers. They help break down complex foods, allowing you to absorb more nutrients, and even produce essential vitamins your body can’t make on its own. A healthy gut also strengthens your immune system, creating a powerful defence against harmful pathogens. The balance and diversity of your gut microbiota can influence everything from digestion to mood and immunity.
One of the microbiome’s key contributions is its ability to process dietary fibre, which your body can’t digest on its own. As certain microbes ferment fibre, they produce powerful compounds called short-chain fatty acids. These compounds help reduce inflammation and keep your gut lining strong and healthy. The gut microbiome is constantly adapting to change, responding to what you eat, how you live, and even where you go. Factors like diet, stress, medications, and changes in the environment can all affect its balance. Even a short-term move from a fibre-rich, balanced diet to one that’s more processed or high in fat can disturb the microbial harmony within days. This directly impacts your digestive health, energy levels, and immune defences.
How Probiotics Affect Gut Microbiome
So, how can you keep this delicate ecosystem in balance? One effective way is through probiotics, live friendly bacteria, that offer support by complementing your natural gut flora during times of change.
Probiotics are most commonly found in fermented foods like yoghurt, kefir, kimchi, and in dietary supplements. When you take probiotics, you’re essentially introducing new microbes into your gut environment. Many of these helpful bacteria don’t stay in the gut long-term, but they can still support your digestive system as they pass through. They can help restore microbial balance during periods of stress or poor diet and may temporarily crowd out harmful bacteria or support immune function.
Probiotics differ in their function depending on the strain. Each type of beneficial bacteria may offer distinct effects on gut health. For instance, a study by Whorwell et al. (2006), published in Gut, found that the strain Bifidobacterium infantis 35624 can help ease symptoms commonly associated with irritable bowel syndrome (IBS), such as bloating, gas, and abdominal discomfort. Other strains may help restore gut balance after antibiotics, support bowel regularity, or reduce inflammation in certain digestive conditions. These findings highlight how important it is to choose probiotic strains that are backed by scientific research and matched to your specific needs.
Two of the most studied probiotic groups are Bifidobacterium and Lactobacillus. Both play a role in maintaining a healthy digestive system, and some specific strains have been linked to support for immunity, bowel regularity, and even urinary tract health. If you’re considering probiotics as part of your routine—especially during times of travel or dietary change—supplements containing well-researched strains can offer reliable support. Sona Pro25Biotic provides 25 billion active cultures per capsule, including Bifidobacterium BB-12® and Lactobacillus LA-5®—two of the most widely studied and documented strains. For children, Sona Pro10Biotic Kiddie offers a gentle 50:50 blend of Lactobacillus Acidophilus and Bifidobacterium BB-12, ideal for helping maintain digestive and immune balance.
These strains won’t permanently colonise the gut, but they can offer meaningful short-term support, especially during travel, dietary changes, or stress. Still, the most effective approach to keeping your microbiome strong on the move.
Preparing Your Gut for Travel: What to Do Before You Go
Think of your gut like a travel companion. Building a strong foundation before your trip can make a big difference in how your body adapts. Here’s how:
- Prioritise fibre: Wholegrains, legumes, fruits, and vegetables feed the good bacteria already living in your gut.
- Include fermented foods: Yoghurt, kefir, kimchi, and raw cabbage naturally contain beneficial microbes.
- Stay hydrated: Digestion depends on it, especially during flights or when travelling to hot destinations.
- Take a probiotic: Choose a trusted product that contains multiple well-studied strains. For best results, begin taking it around a week before your trip and keep it in your routine throughout your holiday. This can support gut balance and help your digestion adjust more smoothly to changes in diet and environment.
Travelling should be about creating memories, not managing discomfort. Supporting your gut in advance with a fibre-rich diet, adequate hydration, and a trusted probiotic helps your body adapt more easily to new environments. This simple preparation can make a real difference, helping you enjoy every moment of your trip with energy, comfort, and confidence.
References;
Whorwell PJ, Altringer L, Morel J, Bond Y, Charbonneau D, O'Mahony L, Kiely B, Shanahan F, Quigley EM. (2006). Efficacy of an encapsulated probiotic Bifidobacterium infantis 35624 in women with irritable bowel syndrome: a randomised, double-blind, placebo-controlled study. Gut, 55(11):1451–1457. doi: 10.1136/gut.2005.087817
Rinninella E, Raoul P, Cintoni M, Franceschi F, Miggiano GAD, Gasbarrini A, Mele MC. (2019). What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases. Microorganisms, 7(1):14. doi: 10.3390/microorganisms7010014
Ouwehand AC, Salminen S, Isolauri E. (2002). Probiotics: an overview of beneficial effects. Antonie van Leeuwenhoek, 82(1):279–289. doi: 10.1023/A:1020620607611
Sanders ME, Merenstein DJ, Reid G, Gibson GR, Rastall RA. (2019). Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nature Reviews Gastroenterology & Hepatology, 16:605–616. doi: 10.1038/s41575-019-0173-3
University of Illinois News Bureau. (2023). How does your gut microbiome affect your health? University of Illinois Urbana-Champaign. Retrieved from https://news.illinois.edu/view/6367/710745