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Keep your Gut Happy on Holiday

It’s that time of the year when many of us will be jetting off on our holidays, to enjoy some well needed time away from work. However, travel also comes with different time zones, irregular meals, new foods and changes in routine, which can all throw your digestive system off balance. Here we share a few simple tips to help keep your digestion flowing and your gut happy while on holiday!

  1. Start with a gut-healthy routine before you go

A few weeks before your trip, focus on fibre-rich foods such as fruits, vegetables, legumes and whole grains to feed your beneficial gut bacteria. To further support your gut health, consider incorporating fermented foods like live yoghurt, fermented milk drinks, kimchi and sauerkraut into your diet. The more diverse your gut microbiome before you travel, the better it can adapt to changes[1]. If you need some inspiration, check out our wealth of recipes here: https://loveyourgut.com/getting-gut-healthy/recipes/

  1. Stay hydrated

Flying, hot weather, salty foods and cocktails can all leave you dehydrated. When your body is low on water, your digestion tends to slow down. To keep things moving smoothly, make hydration a priority[2]. Keep refilling your water bottle and sip regularly throughout the day. If you are travelling to a destination where tap water isn’t safe to drink, be sure to stick to bottled water!

  1. Relax and unwind

Stress can disrupt the balance of your gut bacteria, thanks to the gut-brain connection[3]. Read more about this connection in a previous Love Your Gut blog here: https://loveyourgut.com/all-entries/more-than-a-gut-feeling-exploring-the-gut-brain-axis/. [Add link] Taking time to unwind, getting quality sleep and enjoying a slower pace all support a healthier gut environment. Whether it’s reading a book by the pool or taking a proper break from work emails, a little relaxation goes a long way for your gut health.

  1. Add a little bit of fibre when you can

Holidays are the perfect time to indulge and try out different foods, but it’s easy to forget about fibre in the mix of your favourite holiday treats. A reduced fibre intake can slow digestion and increase the risk of constipation[4]. Try these simple swaps or additions to incorporate a little fibre here and there, while still enjoying your favourite holiday foods:

  • Choose dishes that include vegetables, beans, lentils or wholegrains
  • Order a side of salad, grilled veggies or steamed greens with your meals
  • Grab fresh fruit with breakfast or as a snack.

 

  1. Take your time with meals

One of the joys of being on holiday is not having to rush through meals. Sitting down to eat with family or friends, taking your time and savouring your food can do your gut a big favour. When you chew thoroughly and eat more slowly, it gives your digestion a chance to keep up, which may help reduce bloating or discomfort. As you chew, your food mixes with saliva, which contains the enzyme ‘amylase’. This breaks down larger food molecules into smaller ones which your body can absorb easily. So, take your time, linger at the table, chat between bites and really enjoy what’s on your plate.

 

  1. Don’t forget to move

You don’t need to be hitting the hotel gym or going on a 10k run (unless you want to!), but a bit of movement really helps keep things flowing and can prevent constipation. A morning walk to get a coffee, a swim in the pool or a leisurely stroll through a market can do wonders for your digestion. Aim for gentle, regular movement each day.

 

With a bit of preparation and a few mindful choices you can feel your best while still enjoying the food, the sunshine and break from routine.

Happy holidays!

References

  1. McBurney et al. (2019). J Nutr, 11(149):1882-1895.
  2. Popkin et al. (2010). Nutr Rev, 68(8): 439
  3. Conlon and Bird (2014) Nutrients 7(1): 17-44
  4. NHS (2022) Digestive Health. Available at: How to get more fibre into your diet – NHS (Accessed: 25 July 2025)