You have been looking forward to your holiday for months; time to relax, leave stress of work behind and enjoy trying out some new cuisine but holidays can bring their own stresses on your body and especially on your digestive system. Time changes, altered eating routines and sleep patterns all increase tummy sensitivity.
How do you avoid time spent in the bathroom rather than relaxing time sitting by a pool? Here are a few tips to keep your gut healthy and avoid a travel tummy.
1 – Drink plenty of water
Constipation can often occur with a change in food and normal routine. Dehydration is a major cause of constipation so making sure you drink lots of water is vital.
Remember to make sure the water you drink is safe – stick to bottled water if there is a risk about water quality and avoid ice cubes. Remember to use bottle water for brushing your teeth if you are uncertain about the tap water.
Along with constipation, diarrhoea is another common holiday illness which can be caused by eating food or drinking water that is contaminated with bacteria, viruses or parasites.
Choosing water rather than drinks containing lots of sugar, caffeine or alcohol can also protect the gut from irritation.
2 – Eat plenty of fibre
Try to eat as much fibre (or more) than you would at home to help keep your gut moving and avoid constipation. The best sources include vegetables, fruits, nuts, seeds, beans and grains.
Stick to cooked vegetables and hot foods and fruits you can peel to reduce your risk of foodborne illnesses in higher risk areas. Buffets although tempting can contain food which has been sitting in warm temperatures for a long time.
Think about packing some healthy snacks in your suitcase or visit a local grocery to buy some fruit or snacks.
3 – Avoid overeating
It is tempting to eat far more food on holiday than you would at home however resist the temptation as overeating stretches the stomach which can lead to indigestion, constipation and in some cases food obstruction.
Maybe try 4 smaller meals each day rather than 3 large meals.
Remember to eat slowly as excess air can be swallowed when eating too fast or talking too much while eating. Try putting your cutlery down between each mouthful and taking smaller mouthfuls.
4 – Visit the bathroom
Although going to the toilet in strange places can by difficult, it is very important not to ignore an urge to go! Holding on can cause tummy pain and constipation which is often followed by diarrhoea when you finally go.
Avoiding going for a wee can also increase your risk of a urinary tract infection so don’t be shy!
5 – Wash your hands
Ensure you wash your hands thoroughly to avoid spreading germs and becoming ill.
The best way is to use soap and water, rubbing your hands for at least 20 seconds and scrubbing all parts of your hands and wrists. It this is not possible use anti-bacterial gel.
5 – Go easy on the spices
Locally cooked cuisines often contain higher amounts of spices than you may be used to at home. Spices can be another trigger for tummy discomfort and diarrhoea.
6 – Be cautious with dairy products
In some countries, dairy products may not be properly pasteurized and can contain harmful bacteria which your tummy may not be able to fight off. Avoiding eating unpasteurised milk, cheese and especially ice cream will help reduce this risk.
7 – Think about where you swim
Avoid swimming in pools or bodies of water that may be contaminated. If in doubt stay out of the water and stick to hotel pools and known safe beaches.
Together with the steps above there are also steps you can take before you even leave your house to prepare your tummy for holiday. These include getting plenty of sleep and eating a balanced diet with plenty of fibre and probiotic foods to ensure regular movements. Taking a probiotic supplement can also be helpful to strengthen your immune system which is mainly situated in your gut.
Listen to your body, if you start experiencing symptoms such as tummy pain, diarrhoea, vomiting or fever it is important to see medical help as soon as possible. It can also be helpful to pack some over-the-counter medications, such as antacids, loperamide (eg Imodium), rehydration sachets (eg Dioralyte) and probiotics (eg Saccharomyces boulardii).
Hopefully these tips will help you avoid tummy troubles whilst you are on holiday but if you are unlucky enough to suffer with tummy issues or food poisoning, please remember to rebuild your healthy gut bacteria when you are home by eating probiotic foods, such as kefir or kimchi and eat plenty of fibre to feed the gut bacteria. If your symptoms do not subside visit your GP who will be able to arrange further tests to identify if you need specific drugs to remove any troublesome organisms.
If you have any questions or want to know more about avoiding tummy troubles or getting on top of existing tummy troubles please contact me on fiona@nourishfromwithin.co.uk or 07734111347.
Wishing you all a happy, healthy holiday
Fiona
