Nothing ruins a holiday faster than an unhappy gut. Whether it’s bloating on a plane, surprise constipation mid-sightseeing, or the dreaded traveler’s diarrhoea, your gut can react badly when you take that well deserved trip! 

The good news? A little preparation goes a long way. With some smart food choices, key supplements, and a few gut-friendly habits, you can travel confidently (and comfortably). Here’s how to get your gut ready for your next holiday, and keep it happy throughout.

A Week Before Travel: Build a Resilient Gut

Think of this as gut training. The better your digestion is going into a trip, the better it’ll handle the changes.

1. Feed Your Microbiome

Start loading up on foods that help the good bacteria in your gut thrive.

  • Probiotic-rich foods: Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha. These introduce beneficial bacteria into your gut.
  • Prebiotics: These are the foods that feed your good bacteria—think garlic, onions, oats, bananas, leeks, and asparagus.
  • Fibre: Helps keep everything moving. Whole grains, legumes, flaxseed, chia, fruits, and veggies are all great choices.

2. Consider a Probiotic Supplement

If your digestion tends to be sensitive or you’ve got a big trip coming up, a probiotic supplement with strains like Lactobacillus rhamnosus or Bifidobacterium lactis can help give your gut a head start.

We recommend taking Probio7 Advanced before your trip to strengthen your gut, and Boulardii Max while travelling to maintain balance and resilience. Shop the 'Travel Happy Bundle' here for a discount. Take 1 capsule per day, the capsule can be swallowed whole or pulled apart and mixed with cold food or drink. 

 

3. Hydration, Hydration, Hydration

Your gut needs water to function properly—especially if you’re eating more fibre. Aim for 2+ litres a day, especially in the lead up to your flight.

1–2 Days Before Flying: Fine-Tune Your Routine

Go Easy on Fibre (Temporarily)

If you’re prone to bloating or gas, it’s a good idea to ease off high-fibre foods the day before flying. Cabin pressure can cause gas to expand, which isn’t fun mid-flight.

Skip or reduce things like:

  • Beans and lentils
  • Broccoli, cauliflower, and cabbage
  • Raw salads
  • Bran-heavy cereals
  • Dried fruits

Plan Your Travel Snacks and Meals

Airport food isn’t always gut-friendly, and plane food often has limited options. Pack some safe, simple options you know your body likes.

Ideas:

  • Rice bowls with roasted veggies and lean protein
  • Nut butter with low-FODMAP fruits (like bananas)
  • Low-sugar protein bars
  • Rice cakes, boiled eggs, or roasted sweet potatoes

Hydrate Before You Fly

Airplanes are incredibly dehydrating. Start drinking extra water the day before your trip and bring a refillable bottle for the airport.

During your holiday 

Helpful Supplements to Pack

  • Saccharomyces boulardii: A probiotic yeast that supports digestion and helps prevent traveler’s diarrhea. This strain of yeast is also heat sensitive, so even if you’re going somewhere hot it doesn’t need to be refrigerated. Try Probio7 Boulardii Max, which provides a high strength S. boulardii in each capsule. The capsules can be swallowed whole or pulled apart and mixed with cold food or drink. 
  • We recommend taking Probio7 Advanced before your trip to strengthen your gut, and Boulardii Max while travelling to maintain balance and resilience. Shop the 'Travel Happy Bundle' here for a discount. 
  • Electrolyte powder or tablets: Especially if you're going somewhere hot or active. These help you rehydrate more effectively. They are also beneficial if you experience diarrhoea to help rehydrate your body. 
  • Soluble fibre supplements: Great if you struggle with constipation while traveling. Just make sure you’re drinking enough water.
  • Lactase tablets: If you're lactose intolerant and know you'll be eating dairy abroad, these help your body break it down.

Watch the Water 

If you're traveling somewhere where the tap water isn’t safe:

  • Stick to bottled water (yes, even for brushing your teeth).
  • Avoid raw fruits and veggies washed in tap water unless you peeled them yourself.
  • Be careful with smoothies or juices from street vendors—they might use ice or water that’s not safe to drink.

Give Your Gut Time to Adjust

New cuisine is exciting, but don’t dive in all at once.

Take it slow with new foods: Give your gut time to catch up—especially with rich, spicy, or fried foods. Try small portions first to see how your body reacts.

Stick to cooked foods (at first): Cooked meals are generally safer and easier to digest than raw, especially if considering food hygiene.

Keep moving: Sitting on long flights or buses can slow digestion. Try to walk, stretch, or do some gentle yoga to keep things flowing.

Hydrate (it’s always important!): Increase your water intake in warm climates, if you’re exercising or if you’re drinking alcohol. Your gut relies on water to keep things smooth and regular.

Your gut might not love change, but that doesn’t mean it can’t handle it—with the right prep. Building gut health before you travel, being mindful about what you eat during, and knowing what to watch for abroad can make a huge difference.