How to keep your gut healthy on holiday: A step-by-step guide

There’s nothing like the thrill of swapping the daily grind for sun, sandals, and a suitcase packed for summer adventures. 

But while your mind’s on sightseeing and sangria, your gut might have other ideas. 

Digestive problems are the most common health hiccup we’ll run into when we’re on holiday, affecting as many as one in five travellers even in low-risk destinations. But with the right know-how and preparation, you can protect your gut health and savour every sip of your summer escape.

Here's how to keep your gut healthy while you're travelling.

Before you go: Preparation is key

Good gut health on holiday starts well before you zip up your suitcase. Your gut microbiome – the trillions of bacteria that help with digestion, immunity and general wellbeing – needs time to build up resilience and be ready to deal with the changes that travel brings.

Build your bacterial defences
Think about adding a quality supplement to support your gut microbiome, like Biome Nourish+ or ProBio 8+ to your routine at least 2-3 weeks before you travel. That gives the helpful bacteria time to settle in and strengthen your gut, making it better equipped to deal with new foods and potential bugs. With most of your immune cells based in the gut, a strong microbiome is your first line of defence when you’re away from home.

Look into your destination
Check the latest health advice on TravelHealthPro. Knowing a bit about local food safety and common digestive risks can help you make sensible choices without missing out on trying local dishes. It’s not about avoiding new foods, just enjoying them wisely.

Pack your gut health toolkit
Make space in your luggage for a few gut-friendly essentials: your usual supplement, some oral rehydration salts, and any digestive remedies you find helpful. It’s worth bringing your own, as they might not be easy to find (or familiar) when you’re abroad.

While you’re away: Smart habits for happy digestion

Once you’ve arrived, keeping your gut in good shape is about making small, sensible choices – without taking the fun out of your trip.

Stick to food safety basics
The old advice ‘boil it, peel it, cook it or forget it’ still holds up. Go for meals that are freshly cooked and still hot, peel your own fruit and veg, and take care with buffets – especially in the heat. If you want to try street food (and why not?), head for busy stalls where food is cooked to order and turnover is high.

Drink smart
Getting dehydrated can cause all sorts of digestive issues, including constipation. If the tap water’s not safe to drink, stick with bottled water – and don’t forget that heat or altitude mean you’ll need more fluids than usual. Skip the ice unless you’re sure of the water source.

Keep your eating routine on track
Your gut has its own circadian rhythm, and changing your eating patterns can throw off your digestion. Try to stick to regular mealtimes, even if they don’t match what you’re used to at home. If you’re taking a daily supplement like ProBio 8+ or Biome Nourish+ to support your gut microbiome, it’s easy to keep up – both dissolve in water, so you can stay consistent wherever you are.

Jet lag and your gut: What to know

Jet lag doesn’t just mess with your sleep – it can disrupt your digestion too, a phenomenon sometimes called ‘gut lag’. That’s because your internal clock affects everything from hunger signals to bowel movements. 

To help your gut adjust, try syncing up with the local time as soon as you can. Before you leave, start nudging your sleep schedule a little closer to your destination’s, if possible. When you arrive, get plenty of daylight, avoid napping during the day, and eat meals on local time. This helps reset both your body clock and your gut rhythm.

If things go wrong: What to do

Even with the best prep, digestive issues can still crop up. The key is to act quickly. Rehydrate using oral rehydration salts, stick to plain, gentle foods, and keep taking your probiotic if you can. If your symptoms are severe, don’t improve, or come with a fever, it’s time to seek medical help.

Your gut-healthy holiday checklist

Taking care of your gut health while travelling is all about planning ahead and keeping things consistent. Start building up your microbiome before you leave, stay smart about food and hydration while you’re away, and don’t let your routine slide.

Get that right, and you can relax and enjoy the best bit: making great memories.