HOW TO SUPPORT GUT HEALTH WHILST TRAVELLING
For those who are lucky enough to be taking some time off this summer, whether that’s jetting off somewhere a little sunnier than the UK (not hard...) or perhaps exploring somewhere new on a staycation, this can come with a side of anxiety.
A change in routine, being away from your own kitchen and not being able to cook for yourself, exercising less, perhaps eating out and drinking a little more than usual, can all be contributing factors to this angst. A fear of ‘ruining’ progress that has been made by over indulging is common, however, this doesn’t have to be the case!
When making long-term, sustainable changes to your health, giving yourself permission to enjoy all foods in moderation without restriction can enable you to approach holidays in a different way, without the ‘all-or-nothing’ mentality, as you know you can enjoy these tasty foods when you’re at home too.
One of the best parts about exploring a new country or area is sampling the local cuisine. Going out for delicious dinners, enjoying aperols at sunset and taking long, rosé accompanied lunches with loved ones whilst trying new foods is medicine for the soul. It’s important to look at the wider picture and see what positive impacts a change of scene and some time away to recharge and reflect can have.
It is very common to experience physical changes whilst on holiday which is totally normal. These can include digestive symptoms such as a change in bowel movements (commonly constipation), appetite, increased bloating and tiredness. A variety of factors including flying at altitude, dietary changes, dehydration, reduced physical activity, changes to our routine as well as being in a new environment can all effect the way we feel about ourselves physically and mentally.
By being aware of these causes, you can take proactive steps to prevent digestive discomfort and support your gut health at the same time. I’ve included some of my top tips below to support your health when on holiday:
Nutrition:
Aiming to enjoy well balanced meals which include a good source of protein, complex carbohydrates and healthy fats will not only support your health but your digestion too. Choosing fibre rich options such as whole grains, vegetables, fruits, nuts and seeds are very helpful for regulating bowel movements and preventing constipation. In addition, eating your meals and snacks mindfully can help minimise the chance of over eating and support optimal digestion and the ability to listen to your hunger and satiety signals.
Travel Snacks:
Let’s be honest - the airport selection of typical plane snacks are not the most nutritious options out there and this is where a little forward planning can be super helpful. When travelling, we’re often having to eat meals at different times or might not have access to a decent meal. Packing snacks such as mixed nuts and dried/fresh fruit, oat cakes, crudités and a dip, overnight oats, homemade bars/muffins or even a homemade sandwich is a great way to avoid getting hangry during delays and feeling limited with what options are available to you.
Hydration:
This is especially important if you’re visiting a warmer climate as naturally, we lose a lot of fluid through sweating. Staying hydrated whilst you’re travelling and when you arrive is not only crucial for maintaining energy levels, it’s also great for preventing or moving through bloating and constipation. Avoiding excessive alcohol and caffeine consumption whilst travelling can be helpful too as these can dehydrate the body.
Movement:
Whilst I’d actively encourage taking time to rest and recuperate whilst you’re away, trying to incorporate small bouts of movement throughout the day can help to prevent bloating and beat any sluggish feelings. This can be as simple as a quick stroll down the beach, a few lengths in the pool or some gentle stretches in your room. Do what feels good for you and your body, enjoy alternative forms of movement and remember that a week away from your typical training routine is not going to have any long-term consequences (but being stressed out about this all holiday will!).
Supplements:
Although I advocate a food first approach when it comes to nutrition and health in general, due to the factors mentioned above and the fact that we often eat differently whilst on holiday, bringing some specific foods and supplements can be helpful in supporting our gut health whilst away. These include:
Kiwi Fruits: kiwis are particularly helpful for preventing constipation due to their high fibre content and natural enzymes. They also contain soluble and insoluble fibre which can help bulk up stools, promoting regular bowel movements. I love eating them as a snack, adding to yoghurt and seeds or blending them into smoothies.
Fibre Supplement: if you feel that increasing your fibre intake with food will be challenging, bringing a fibre supplement can be a helpful addition. Psyllium husks and ground flaxseeds are great natural options that support gut health and bowel motility.
Probiotics: probiotics provide a dose of beneficial bacteria that support a healthy gut. It can be helpful to take a probiotic supplement before and during your travels to support gut health, bloating and regular bowel movements.
As with all supplementation, please consult with a healthcare professional for personalised advice with selecting the right supplements for you.
Whether you’re looking for nutrition and lifestyle support throughout the holidays or for the longer term, please don’t hesitate to reach out, we’d LOVE to hear from you.
