Skip the Plane Food and Other Simple Ways to Protect Your Gut on Holiday

A holiday is meant to restore your energy, not leave you bloated, sluggish or battling stomach issues. Yet changes in routine, unfamiliar foods and travel stress can easily disrupt gut health. The good news is that a relaxing getaway does not have to come at the expense of your digestive system. With a few mindful choices, you can enjoy your trip while keeping your gut on track.

One of the biggest challenges begins before you even arrive. Airline meals are often high in salt, low in fibre and designed for convenience rather than digestion. Dry cabin air can also worsen dehydration, which slows digestion and contributes to constipation. Skipping plane food when possible and bringing your own balanced snacks can make a noticeable difference. Nuts, wholegrain crackers, fruit and yoghurt based snacks provide fibre and nutrients without overwhelming your system.

Hydration is another key factor. Many travellers underestimate how much fluid they lose during flights, especially long haul journeys. Drinking water regularly helps maintain healthy digestion and reduces bloating. Limiting alcohol and caffeinated drinks during travel can also prevent irritation to the gut lining and reduce dehydration.

Once you arrive, it can be tempting to indulge immediately, but easing into new cuisines helps your digestive system adapt. Trying unfamiliar foods gradually allows your gut bacteria time to adjust. Eating large, rich meals straight away can overwhelm digestion, especially after long periods of sitting or disrupted sleep.

Maintaining some routine can also support gut health. Regular meal times help regulate digestion, even when your schedule is relaxed. Skipping meals during busy sightseeing days or eating very late at night can confuse your digestive rhythm and increase discomfort.

Movement plays a bigger role than many people realise. Long flights, car journeys and lazy days by the pool reduce gut motility. Gentle activity such as walking, swimming or light stretching helps stimulate digestion and reduce bloating. Even short walks after meals can make a difference.

Sleep quality matters too. Jet lag and late nights disrupt the gut brain connection, which influences digestion, appetite and inflammation. Prioritising rest, sunlight exposure during the day and consistent bedtimes can help your body adjust more quickly to a new time zone.

Probiotics and fermented foods can offer extra support, especially when travelling to destinations with very different diets. Yoghurt, kefir and fermented vegetables help maintain a balanced gut microbiome. Some travellers choose probiotic supplements, particularly if they are prone to digestive upset.

Food safety is another essential consideration. Washing hands regularly, choosing freshly cooked food and being cautious with untreated water can reduce the risk of stomach infections. In some destinations, avoiding ice cubes or unpeeled fruit is a sensible precaution.

Finally, stress management should not be overlooked. Travel delays, packed itineraries and unfamiliar environments can increase stress hormones, which directly affect digestion. Slowing down, allowing flexibility in plans and practising simple relaxation techniques can help keep both mind and gut calm.

Looking after your gut on holiday does not mean missing out. It means making small, thoughtful choices that allow you to enjoy food, movement and rest without discomfort. With a little preparation and awareness, you can return home feeling refreshed rather than in recovery mode.