Don't Let Your Stomach Ruin Your Summer Trip: 6 Simple GI Tips for Travel Digestive Health
If you’ve ever had your beach day sidelined by bloating or your dream dinner ruined by an unexpected bout of heartburn, you know travel can take a toll on your digestive system. Stomach issues—whether you have a gastrointestinal disorder or run into digestive discomfort while traveling—can hamper your vacation…but they don’t have to.
With these simple real-world GI-friendly steps, you can help keep your stomach feeling its best so you can enjoy your vacation to the fullest (no drastic diet required):
1. Don’t skip hydration—especially on planes and beach days
Travel, sun, and even air-conditioned hotel rooms can leave you dehydrated. Dehydration can slow down digestion, leading to constipation and overall discomfort.
Your gut needs water to keep things moving smoothly (literally). Aim to drink more water than usual, especially if you’re flying or spending long days in the sun—or drinking alcohol. Bring a reusable water bottle with you: it’s a simple way to stay on top of hydration.
2. Pack smart snacks and include fiber when you can
Yes, airport snacks and road trip treats are part of the fun—but balance is key. Many times on vacation, stomach issues pop up because you’re eating differently. Your gut relies on fiber to clean things out and still needs it on vacation.
Toss a few fiber-friendly options like trail mix, dried fruit (in moderation), or granola bars into your bag, as long as your normal diet allows these. And choose fruits and vegetables with your meals whenever possible. These can help keep things regular without needing a drastic dietary shift.
3. Listen to your gut (Literally)
Vacation schedules are often packed, but don’t ignore your body’s cues. If you feel bloated, sluggish, or unusually gassy, take it as a sign to ease up on rich foods. If you must have them, eat in smaller amounts and be sure to balance them with the things that make your gut feel better.
It can be easy to overeat on vacation, so if you’re prone to feeling uncomfortable, ask for a half-portion or split a meal with someone else.
And don’t forget to give your body a bit of rest when it’s needing one. A walk after a heavy meal or a probiotic-rich snack like yogurt can help recalibrate your gut.
4. Prioritize sleep and movement
Your digestive system loves routine. Time zone changes, erratic meals, and late nights can throw off your internal clock. While it’s okay to stay up for that sunset cruise, try to keep sleep somewhat consistent, and squeeze in movement where you can: Walking tours, beach strolls, or even light stretching in the hotel room all help digestion to keep things moving.
5. Be smart with local cuisine
One of the joys of travel is trying new foods, but it’s wise to be cautious, especially when it comes to street food or raw dishes in places where sanitation may be different from what your system is used to.
A good rule: when in doubt, go for cooked, peeled, or bottled.
6. Bring a travel-size digestive toolkit
Be prepared for any possibility so you’re not caught in a bind that sours your vacation. A small kit with over-the-counter antacids, a fiber supplement, anti-diarrheal medication, and a mild laxative can be a lifesaver if you’ve taken them before and talked it over with your doctor.
If you already take probiotics or medications for IBS or reflux or other gastrointestinal disorders, make sure you’ve packed enough for the trip—with extras, just in case.
When to seek help
If you find yourself dealing with persistent symptoms during or after a trip—like prolonged diarrhea, severe abdominal pain, or ongoing constipation—it’s worth checking in with a GI specialist. At Gastrointestinal Specialists, P.C., we’re here to help you get back to feeling your best.
Thinking ahead? If you’re overdue for a colonoscopy or managing a chronic GI issue, contact us to schedule your appointment before you head out of town. Our on-site surgical center in Troy, MI, makes it easier, faster, and more affordable than a hospital setting.