10 Tips for Gut Wellness While Travelling

Travelling is undeniably an exciting adventure, but it can be a little less exciting for our gut health. 

Whether it’s due to changes in routine, different foods, or long hours in transit - our gut health can begin to suffer if it’s not taken care of. 

Fortunately, with a bit of planning and some clever choices, you can maintain gut wellness while exploring new destinations. Here are some practical tips to keep your gut happy and healthy while you're on the go.

Stay Hydrated

First and foremost, hydration is absolutely crucial when travelling, especially for the sake of your gut health. After all, dehydration can slow down digestion and lead to constipation. 

Remember to carry a reusable water bottle with you, and aim to drink at least eight glasses of water a day. 

If you're flying, be aware that the low humidity in airplane cabins can increase your risk of dehydration as well, so try to drink water regularly throughout your flight. 

Pack Probiotic-Rich Snacks

Probiotics are beneficial bacteria that support a healthy gut. However, when you're on the move, it's easy to forget about your gut health. Though, packing probiotic-rich snacks can help. 

Consider packing yoghurt, kefir, or cheese sticks if you have access to refrigeration. Though, if you don’t have access to refrigeration, try sauerkraut chips or dried seaweed, which are shelf-stable and travel-friendly.

Eat a Balanced Diet

It’s very tempting to indulge in local delicacies and street food while you’re travelling. Though, to keep your gut feeling its best, it’s important to enjoy these delights in moderation, and to maintain a balanced diet.

Fibre is essential for regular bowel movements and overall gut health, so look for salads, whole grains, and fresh fruit wherever you go. 

Most destinations host markets with a variety of fresh produce - which proves to be a great opportunity to try new fruits and vegetables while supporting your gut health.

Avoid Overeating

When exploring new cuisines, it's easy to get carried away in the flavours and enjoyment. Though, it’s important to take a mindful approach. Overeating can put a strain on your digestive system and lead to discomfort. So, be sure to listen to your body's hunger and fullness cues, and resist the temptation to sample everything.

Instead, try eating smaller, more frequent meals. This will help prevent digestive issues and keep your energy levels steady throughout the day.

Maintain a Regular Eating Schedule

Managing your typical, everyday routine is near impossible when travelling, including meal times. 

Skipping meals or eating at odd hours is an easy way to confuse your gut and trigger discomforts.

Try to eat at regular times to keep your digestive system in sync. If you know that your travel schedule is going to be unpredictable, plan ahead. Pack some healthy snacks to tide you over until you can have a proper meal.

Manage Stress

As exciting as travel can be, it’s undeniably stressful - and too much stress can negatively impact your gut health. Fortunately, there’s plenty of activities you can do to manage stress and promote relaxation, such as deep breathing, meditation, and yoga. 

Take a few minutes to yourself each day to unwind and centre yourself. Whether it's a quick meditation session in your hotel room or a peaceful walk in a local park. You’ll notice a big difference in your gut health.

Stay Active

Regular physical activity is very beneficial to the digestive system, though it can be very difficult to manage and maintain when you’re travelling. 
Instead of engaging in your typical workout, try adapting to new activities that suit your current situation. For example, walking is a fantastic way to explore a new city and keep your digestion in check. 

Otherwise, many hotels offer fitness centres, or you can find local gyms to work up a sweat.

Even simple stretches or exercises in your hotel room can help keep things moving.

Be Cautious with Street Food

Street food can be a delightful part of travel, offering a unique insight into local culture. However, it can sometimes be a risky choice for your gut health. 

To minimise the risk of a foodborne illness, there’s a few things you should remember. Stick to vendors with a high turnover of customers, as this could indicate fresher food. Also, avoid raw or undercooked foods, and opt for items that are cooked thoroughly. 

Finally, consider carrying a probiotic with you to help with any unexpected digestive problems.

Use PERKii Probiotic Shots

For a convenient and effective way to support your gut health while travelling, consider grabbing some PERKii Probiotic Shots. 

PERKii Immunity Probiotic Shots are the tastier way to get your daily dose of probiotics. Each 60ml serve is packed with 8 billion targeted release probiotics, designed to survive the journey through your stomach and reach your gut intact. 

These shots are low in sugar, entirely vegan, and a good source of Vitamin C, which supports normal immune system function. They are easy to carry and perfect for on-the-go gut health support, ensuring you stay healthy and energised throughout your travels.

Listen to Your Body

Finally, the most important tip is to listen to your body. 

Everyone's gut reacts differently to travel, so pay attention to how you’re feeling and make any adjustments as you need.

If a particular food doesn't sit well with you, just avoid it. Feeling bloated or uncomfortable? Take a break from heavy meals and opt for lighter options. 

When it comes to your body, you know best. So, trust it to guide you toward better gut health.

*The information in this article should be considered as advice only. Before using probiotics or implementing any of the information above, speak with your healthcare professional.