Travel can be disruptive to our normal routines, including eating habits and gut health. Here are some tips to help maintain good gut health and nutrition while travelling:
Plan ahead: Research the local cuisine and food options at your destination. Look for healthy options such as fresh fruits and vegetables, lean proteins, and whole grains. If you have certain dietary restrictions, such as gluten free or vegan, make sure you ask ahead of time if you can be provided for by a restraint etc.
Bring healthy snacks: Pack healthy snacks such as nuts, seeds, fresh fruit, and whole-grain crackers to keep you fuelled throughout the day. This way you will maintain eating habits which are more natural to you and you may be less tempted to eat a collection of really rich or unusual foods which might upset your digestion.
Stay hydrated: Drink plenty of water to stay hydrated and avoid sugary drinks and excessive alcohol, however tempting this may be!
Eat mindfully: Pay attention to your hunger and fullness cues and try to eat slowly and mindfully. This can help prevent overeating and digestive discomfort, even if you are constantly on the go.
Take probiotics: Consider packing a probiotic supplement with you or eating fermented foods to help maintain good gut health while travelling, but be careful and mindful that these are safe.
Exercise: Regular exercise can help keep your digestive system moving and relieve constipation and bloating.
Practice good hygiene: Wash your hands regularly and avoid consuming food and drinks that may be contaminated, to avoid infection with harmful bacteria and viruses. In many countries there are also parasites which might harm gut health.
By following these tips, you can help maintain good gut health and nutrition while travelling, which can help improve your overall health and well-being.
Please note: If you think you may have picked up a parasite whilst travelling read our article here. Likewise, if you believe you have digestive symptoms resulting from a trip away, please refer to our Diarrhoea article. If you believe there is anything we can help you with do not hesitate to contact us. We offer specialist nutritional therapy sessions in which we can offer advice on testing options for gut health, depending on your personal situation.
Gut dysbiosis, is the imbalance of the gut microbiota and it can occur during travel due to factors such as changes in diet, exposure to new pathogens, and disruption of the sleep cycle. Studies have shown that travel can lead to a decrease in beneficial bacteria in the gut, such as Bifidobacterium and Lactobacillus, and an increase in harmful bacteria such as Enterobacteriaceae. This can lead to digestive problems such as diarrhoea, constipation, and bloating[i] [ii].
To prevent gut dysbiosis during travel, it is important to maintain a healthy diet that is rich in fibre and includes probiotic-rich foods. It is also important to stay hydrated and avoid consuming contaminated food and water. Probiotic supplements may also be helpful in restoring the balance of gut microbiota[iii] [iv] [v].
Other strategies that can help maintain gut health during travel include getting adequate sleep, managing stress, and exercising regularly. These measures can help support the immune system and improve overall digestive health.
In summary, taking steps to maintain a healthy diet, staying hydrated, and supporting the immune system can help prevent digestive problems and maintain gut health while on the road[vi].
Saccharomyces boulardii is a beneficial yeast that has been extensively studied for its potential health benefits, particularly in promoting gut health and preventing digestive issues. When taken as a dietary supplement, Saccharomyces boulardii can help restore the balance of gut microbiota and support digestive function[vii] [viii].
Studies have shown that Saccharomyces boulardii can be effective in preventing and treating various digestive conditions, such as antibiotic-associated diarrhoea, traveller’s diarrhoea, and Clostridium difficile infection. It has also been shown to improve symptoms of inflammatory bowel disease and irritable bowel syndrome[ix].
In the context of travel, taking Saccharomyces boulardii as a dietary supplement can help prevent gut dysbiosis and reduce the risk of digestive issues such as diarrhoea, bloating, and constipation. It is particularly useful for those who are travelling to areas with poor sanitation or consuming unfamiliar foods and drinks[x].
In summary, Saccharomyces boulardii is a beneficial yeast that can promote gut health and prevent digestive issues, particularly in the context of travel. Taking it as a dietary supplement can help restore the balance of gut microbiota and support digestive function.
Travel Biotic (30 caps) by Viridian: One capsule provides Saccharomyces boulardii (10 billion) 500mg in a base of sustainably-grown ginger root powder.
Here are some other helpful products for travelling:
De Mamiel Altitude Oil (10ml): This oil was created this oil blend to combat the heady feeling and germs often encountered during flights. It's a favourite of ours, people typically use it whenever travelling, feeling run-down, or suffering from a cold.
Z Gel - All Purpose Healing Gel (60ml)
A perfect travel companion: Z Gel is an essential topical gel that can be used to soothe a variety of ailments such as minor aches and pains, skin irritations, bruises, itchy skin, insect bites, sunburn, and more. This all-purpose gel is made from a synergistic blend of organic plant extracts, colloidal silica, and organic flower essences, with 99.9% of its ingredients being of natural origin.
Z Gel is a versatile, all-natural solution that can provide quick relief to a wide range of skin and muscle-related issues. Its unique blend of ingredients works together to promote healing, reduce inflammation, and calm irritated skin.
Viridian S.P.F. (Skin Pro Factors) is an antioxidant blend that builds natural protection to the sun from the inside out. Many customers use this when they struggle with prickly heat and it works wonders. Ideally take this before you go, and combine with any of our natural sunscreens.
Viridian Vitamin B1 Complex is also another favourite of ours to take when travelling to make you less tasty to mosquitos. Take a week before you go and you'll find that they don't like you as much. This releases a scent through the skin that we can't smell but they can.
Sunscreen - for our favourite sunscreen options look here
Sanitisers - for our range of natural hand sanitisers click here
[i] Holscher, H. D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes, 8(2), 172-184. doi: 10.1080/19490976.2017.1290756
[ii] Ianiro, G., Tilg, H., & Gasbarrini, A. (2016). Antibiotics as deep modulators of gut microbiota: between good and evil. Gut, 65(11), 1906-1915. doi: 10.1136/gutjnl-2016-312297
[iii] Buffie, C. G., Pamer, E. G. (2013). Microbiota-mediated colonization resistance against intestinal pathogens. Nature Reviews Immunology, 13(11), 790–801. doi: 10.1038/nri3535
[iv] Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., et al. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology and Hepatology, 11(8), 506-514. doi: 10.1038/nrgastro.2014.66
[v] Rooks, M. G., & Garrett, W. S. (2016). Gut microbiota, metabolites and host immunity. Nature Reviews Immunology, 16(6), 341–352. doi: 10.1038/nri.2016.42
[vi] Zeevi, D., Korem, T., Zmora, N., Israeli, D., Rothschild, D., Weinberger, A.,... Segal, E. (2019). Personalized nutrition by prediction of glycemic responses. Cell, 163(5), 1079-1094. doi: 10.1016/j.cell.2015.11.001
[vii] Surawicz, C. M., McFarland, L. V., Greenberg, R. N., Rubin, M., Fekety, R., Mulligan, M. E., & Garcia, R. J. (2000). The search for a better treatment for recurrent Clostridium difficile disease: use of high-dose vancomycin combined with Saccharomyces boulardii. Clinical Infectious Diseases, 31(4), 1012-1017. doi: 10.1086/318130
[viii] Dinleyici, E. C., Eren, M., Ozen, M., Yargic, Z. A., & Vandenplas, Y. (2012). Effectiveness and safety of Saccharomyces boulardii for acute infectious diarrhea. Expert Opinion on Biological Therapy, 12(4), 395-410. doi: 10.1517/14712598.2012.657152
[ix] Kelesidis, T., & Pothoulakis, C. (2012). Efficacy and safety of the probiotic Saccharomyces boulardii for the prevention and therapy of gastrointestinal disorders. Therapeutic Advances in Gastroenterology, 5(2), 111-125. doi: 10.1177/1756283X11428502
[x] McFarland, L. V. (2014). From yaks to yogurt: the history, development, and current use of probiotics. Clinical Infectious Diseases, 58(suppl_1), S1-S5. doi: 10.1093/cid/cit710
Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.