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5 Ways To Keep Your Gut Healthy on Holiday

5 Ways To Keep Your Gut Healthy on Holiday

July 7, 2016 - By Lola Ross

 Nutritonal advice on supporting your gastro-intestinal health especially during your travels this summer.


From mouthwatering street food to local tap water, traveling in exotic places with the family can potentially expose you to a wide range of belly troubling bacteria. Luckily, the friendly bacteria that reside in our gut help to form a protective layer and act as a useful line of defense from many nasty germs, however your gut still needs a bit of looking after to get it at it’s optimal health before traveling.

Using your gut instinct before trying new foods or drinking local tap water is obviously a great rule to follow while you are away, but  a gut health-boosting plan using the following foods and supplements a few weeks before you travel, may help keep traveler's belly at bay.


These increase your microflora by taking high strength probiotics supplements. This is a great way to support gut health in the lead up to your trip and also while you are on the road. Look for bifidobaceria and lactobacillus species formulations in travel packs. Try Obtibac Probiotics for Babies and Children and for adults, Optibac Probiotics for Travelling Abroad 


These fructooliosaccarides (FOS) or inulin, are found in foods such as garlic, leeks, onion, tofu, barley and oats and are important in the ability to help probiotics thrive – a bit like food for probiotics. Include one or more of them in family meals each day in the run up to your trip and while you are away.

Fibrous vegetables and fruits 

Constipation is a common concern for travelers. As we know, fibre is essential in creating healthy bowel movements. The weeks before you travel, fill up on fibre with cruciferous veggies such as broccoli and kale, celery, and fruits like apples. While you are on your travels, enjoy the locally grown, fibrous fruits with a high water content, such as papaya, and pineapple.


A simple equation to remember while on your travels is that water + fibre encourages healthy bowel movements.  Drink boiled, bottled mineral water or purified water steadily throughout your day. Avoid ice cubes in your drinks, unless you know that they are made from purified/treated water.

Digestive enzymes

These should only be taken by adults in the family. Your normal pancreatic digestive enzyme output can go a bit awry when traveling, and we need these enzymes to help you to digest new foods better. Without them you may experience bloating, gas and constipation (not great when you are hoping to looks your best). Take one with each meal if you are experiencing bloating. Try Udo’s Choice Digestive Enzymes.

Lola is a London based registered nutritional therapist specialising in women and children's health. Visit www.lolaross.com

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