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With a little forward planning, a gut health expert explains how you can explore new places, enjoy the local food scene and still keep your gut feeling happy on holiday
Summary
1Why do digestive issues flare up on holiday?
Travel stress, unfamiliar foods, disrupted routines and jet lag can all affect the gut-brain connection and trigger digestive symptoms.
2Triggers for tummy troubles on holiday
Stress, alcohol, spicy foods, rich meals and hidden ingredients can all contribute to digestive flare-ups while travelling.
3If your stomach flares up on holiday
Staying hydrated, eating simpler meals and managing stress can help calm digestive symptoms and support your gut while away.
You've packed your flip-flops, factor 50 and a tiny deodorant – but how do you prepare for the unexpected when it comes to your digestive health? The good news is, with a little planning, you can support your gut health and stop a dodgy tummy from ruining your trip. We asked gut health expert Dr Megan Rossi to share top strategies for keeping your gut calm on-the-go.
Why do digestive issues flare up on holiday?
Holidays are meant to be relaxing, but they often come with small changes to your usual routine – and for anyone prone to digestive issues, those shifts can nudge the gut out of its comfort zone. “That’s partly because the digestive system is closely connected to the nervous system,” says Dr Rossi. “Changes in your routine, like different eating patterns, plus higher stress levels can all influence how the gut behaves.”1
Add long travel days, unfamiliar foods, jet lag and even the excitement of being somewhere new into the mix and it’s easy to see how life on the road can throw your gut out of whack. Luckily, understanding how these factors affect your gut can make it easier to plan ahead.
What’s the biggest trigger for tummy troubles on holiday?
"There isn’t one single trigger that affects everyone," explains Dr Rossi. “Gut issues can be ‘bi-directional’, meaning triggers can come from both directions – so that’s from both your brain and from your gut.”
“Top-down brain triggers can include things like stress and anxiety, where signals from the brain affect gut function.2 Meanwhile, common dietary triggers include eating spicy foods, having more high-fat meals, drinking more alcohol than usual or suddenly increasing your fibre intake.”3-5
Plus, restaurant meals, sauces and marinades can often contain hidden FODMAPs – fermentable carbohydrates found in certain foods like onion and garlic that can trigger symptoms in some people with sensitive guts.6 And when you’re abroad and navigating a language barrier, it’s not always easy to play detective with your dinner.
“If stress is the main driver, symptoms tend to persist as long as that stress remains”
How long do stomach upsets last?
Tummy flare-ups can vary from person to person. For some people, symptoms might last a few hours or a day, while for others they can linger for several days.7 The reassuring part is that digestive issues on holiday are usually only temporary. “Often, symptoms settle after the gut has had time to rest overnight and after a bowel movement,” Dr Rossi says.
“If symptoms are caused by a temporary dietary trigger, they can resolve relatively quickly. But if stress is the main driver, symptoms tend to persist as long as that stress remains.”
“Simple strategies such as diaphragmatic breathing before meals can help calm the gut–brain axis”
What should you do if your stomach flares up on holiday?
A bout of tummy trouble doesn’t have to derail your whole trip. With a few small adjustments, you can often settle your gut, even while you’re away…
- Work out what might have triggered it
“First, try to identify whether the trigger is top-down (stress) or bottom-up (diet),” advises Dr Rossi. Knowing which direction the trigger is coming from can help you decide what might help your gut settle more quickly – and lose less of your precious holiday time. - Calm the gut-brain connection
“If stress is contributing, simple strategies such as diaphragmatic breathing before meals can help calm the gut-brain axis.” Whether it’s travel delays, busy itineraries or just being out of your routine, try slowing things down: breathe in for four, hold for four and out for eight – ideally while gazing out at the ocean (though it works just as well on a city break, too). - Keep meals simple for a day or two
“If diet seems to be your trigger, it can help to temporarily return to simpler foods and reduce highly fermentable carbohydrates using a gentler approach, such as a FODMAP-lite strategy, while your gut settles.”
In practice, that might mean opting for plainer, easy-to-digest holiday meals – think grilled fish or chicken, rice, potatoes or eggs – and choosing simpler dishes over rich, spicy or heavily processed options while your gut gets back on track. - Consider fibre support
Psyllium husk is a soluble fibre that you can mix into water or juices. “If you’re constipated, adding psyllium husk into your daily routine on holiday can help regulate bowel movements. I recommend starting with half a tablespoon per day.” You can also take it in capsule form, which can be a more convenient, travel-friendly option when you’re on the go. - Stay hydrated
Dehydration can quietly worsen digestive symptoms, especially when you’re out of your usual routine.8 If you’re heading to a hot country – or even just spending more time in the sun than usual – make sure to pack a reusable bottle so you can sip water regularly. Flying can also be surprisingly dehydrating, so it’s worth topping up fluids before and after your journey and considering an on-the-go electrolyte drink if you’re feeling especially thirsty or drained. - Go easy on the airport coffee
It can be tempting to fuel early travel days with multiple flat whites, but caffeine can stimulate the gut and increase bowel activity, which isn’t always ideal if your digestion is already feeling extra sensitive.9 Think about spacing out your coffee runs or switching one coffee for water or a herbal tea, especially if you’ve got a long flight ahead.
When should you see a doctor about stomach upset on holiday?
Most flare-ups settle on their own but if symptoms persist or start to feel severe it’s important to seek medical advice. You should consider speaking to a doctor if you experience:
- symptoms lasting more than a few days without improvement
- signs of dehydration (such as dizziness, dark urine or feeling very weak)
- a high fever
- blood in your stool
- persistent vomiting or difficulty keeping fluids down
If you’re travelling, it’s also worth being cautious around drinking tap water, ordering drinks with ice and eating washed salad and street food in certain countries where sanitation may be an issue. It could lead to traveller’s diarrhoea, which is rarely fun to deal with.
Travel and IBS FAQs
Digestive symptoms don’t automatically worsen on holiday but travel can increase the likelihood of flare-ups for some people. Changes to your routine, richer foods, alcohol and travel-related stress can all influence how your gut behaves.
The duration of a stomach flare-up varies from person to person and often depends on the trigger. Some people experience symptoms for only a few hours, while others may notice discomfort for a day or several days.
Travel-related stress can play an important role in digestive symptoms. This is due to the close relationship between the gut and the nervous system, known as the ‘gut-brain axis’. Changes like travel nerves, disrupted routines or unfamiliar environments can all influence how your gut functions.
“For many people, digestive symptoms can significantly improve or even resolve over time,” says Dr Rossi. “Research suggests that some people experience symptom resolution after a few years. However, the key is identifying what is driving the gut-brain disruption, whether that’s stress, dietary triggers or gut microbiome imbalances. Addressing those underlying drivers is what enables long-term symptom improvement.”
The final say
A dicky tummy can feel frustrating when all you want to do is flop on the beach and drink cocktails, but it’s often only temporary and it doesn’t mean you’re doomed to spend the whole holiday stuck in your hotel room.
Taking things a little gentler for a day or two (think passing on the extra sugary mojitos, staying hydrated and opting for lighter meals at dinner) can all give your gut a chance to settle. And with a bit of TLC, most people find things start to calm down soon enough.
Wondering what to eat to keep your gut healthy on holiday? Check out our guide to the best gut-friendly foods in the supermarket. And don't forget your sunscreen...
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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