Sun, Sleep and Snacks: The Happy Holiday Gut Guide
It’s summer, the season of beach holidays, barbecues and beer gardens. Whether it’s jetting off to another country or camping at your favourite festival, summer is a time to relax and step away from our daily routines. But late summer nights, travelling and eating on the go can disrupt our usual routine, which can take a toll on our body.
Dehydration, change of time zones and jet lag can impact gut health and digestion, potentially causing bloating, constipation and discomfort. But the good news is that there are lots of simple ways to support your digestion and keep your gut happy while on holiday.
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Stay hydrated
Whether you’re exploring, sunbathing or travelling from one city to another, it can be easy to forget to drink enough water. Water does more than quench your thirst. It helps to keep your body functioning and offers various benefits, from helping your gut flush out waste and preventing constipation to keeping oral bacteria moving and leaving your mouth fresh.
Aim to drink around 2 litres of water a day, using a refillable water bottle or setting regular alarms to remind you to top up your hydration levels.
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Eat enough fibre
Summer gives us the perfect opportunity to indulge in cold salads and juicy fruits to enjoy in the sunshine. It’s a great time to try new plant foods, which help your digestive system run smoothly.
Different types of plant foods contain different types of fibre, which can provide food for a variety of gut bacteria. So, when you’re on holiday, try to make the most of the colourful fruit and vegetables available and add a little variety to your meals.
You can still enjoy your meals while adding a little fibre here and there, such as snacking on nuts and dried fruit or ordering a side salad or grilled veggies [i] with your main meals to support your gut while enjoying your time away.
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Take your time
Although the summer season allows most of us time to relax, exploring a new country, dancing at festivals or moving around the airport can be busy and stressful. On holiday, we can often fall into the trap of eating on the go and not take the time to sit down and enjoy our meals.
Eating slowly and chewing thoroughly can support your digestion and help reduce bloating or discomfort. Chewing breaks food down into smaller pieces and mixes it with saliva, which contains enzymes that start the digestion process. So, wherever you are, take your time, savour each bite and enjoy your meal without rushing.
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Catch enough zzz’s
With jet lag and a change of routine, it can be difficult to get a good night’s sleep. Not only can a lack of sleep leave us feeling tired and stressed, but it can also affect our gut function.
Changes to our usual sleep patterns can disrupt our natural 24-hour sleep cycle, also known as the circadian rhythm. This may also influence the gut microbiome and the way our gut functions [ii]. This is partly due to the connection between the gut and brain [iii], known as the gut-brain axis. Your gut and brain communicate with each other in a number of ways, including through chemical messengers such as neurotransmitters, which also help regulate mood and support sleep.
Create a relaxing atmosphere so you can get the recommended 7-9 hours of sound sleep. Making sure your room is dark, a comfortable temperature and quiet can help maximise the quality of your sleep.
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Get out and about
Whether you’re enjoying a new country or a relaxing staycation, making sure you’re getting enough daylight and moving your body enough is important.
Regular physical activity has been linked to the diversity of the gut microbiome, supporting the community of bacteria living in your gut. But moving your body doesn’t have to mean taking long runs and 2-hour gym workouts while you’re on holiday.
Find an activity that works for you to have a positive impact on your gut health. Take a scenic walk around a new city, take a dip in the pool or explore the local area by bike to not only energise your body but also support your gut.
References
ii Withrow et al. (2021) Curr Opin Endocr Metab Res 17: 26-37
iii Hirotsu et al. (2015) Sleep Sci 8(3): 143-152