How to prevent gut issues on holiday (and what to do if they strike)

Nothing ruins the feeling of finally switching off on holiday quite like gut issues. Whether it’s feeling “bunged up” for days, bloating that won’t budge, or a sudden dash to the toilet, digestive problems abroad can quickly zap your confidence and make relaxing feel impossible.

If you’re someone who dreads the impact of travel on your gut, you’re not alone. I’ve worked with many clients who used to feel the same, they can now book holidays (even long haul) confident that their gut issues won’t ruin the trip.

With a few simple strategies, you can reduce your chances of flare-ups and know exactly what to do if they show up anyway.

Why does my gut always act up on holiday?

There are a few common culprits:

• Disrupted routines (mealtimes, sleep, and movement patterns all shift)
• Jet lag and time zone changes
• Higher stress levels from travel prep
• Richer or unfamiliar foods
• More alcohol or caffeine than usual
• Dehydration (especially if flying or out in the heat)

It’s a perfect storm and if you live with IBS or gut sensitivity, your digestive system can quickly let you know it’s not happy.

What should I eat before a long flight or journey?

A few days before you travel, focus on balance and regularity:

• Stick to small, regular meals with a mix of carbs, protein, and colour (e.g. a sandwich with lean meat and salad, or porridge with berries)
• Stay hydrated – all fluids count (yes, even tea), but go easy on alcohol
• Limit fizzy drinks and greasy meals, which can trigger bloating or discomfort

How to minimise bloating when flying?

Flying changes cabin pressure and your gut notices. Here’s what helps:

• Drink water throughout the flight (bring your own bottle to refill)
• Skip salty snacks and carbonated drinks
• Avoid alcohol, which dehydrates and disrupts gut bacteria
• Eat slowly and chew well
• Move about if you can, even standing stretches help
• If you have IBS, a gluten-free meal option may reduce FODMAP load (FODMAPs are certain fermentable carbs that can trigger bloating or discomfort)

On holiday: How to keep your digestion on track?

Gut feeling off once you arrive? Here’s how to respond based on what’s happening:

What to eat if you’re bloated on holiday?

• Choose plain rice, oats, potatoes, grilled fish/chicken, or well-cooked veg
• Eat berries, kiwis, oranges, bananas, pineapple and papaya
• Avoid carbonated drinks, alcohol, onions, garlic, and spicy foods
• Eat smaller meals, more often
• Take your time when eating: chewing properly matters more than you think
• Give your gut a break with gentle choices until things settle

If bloating tends to be your main issue, you might also find my free guide ‘Beat the Bloat’ helpful, it’s full of practical tips to feel more comfortable again – get it here

How can I stop getting constipated on holiday?

Constipation is often stress-triggered. Here’s what to do:

• Drink plenty (not just water, all fluids count, except alcohol)
• Keep meals regular and don’t skip food
• Get moving – even a short walk can help stimulate movement
• Eat 2 kiwis a day (yes, really it works for many!)
• Add in oats, any of the fruits in the bloated section above, or fibre supplements like psyllium husk if you know constipation is a pattern for you

Tip: It’s okay to bring a gentle laxative just in case, better to have it than be stuck.

How can I stop getting diarrhoea on holiday?

If you’re in a country where ‘traveller’s diarrhoea’ is common:

• Stick to bottled or boiled water
• Avoid raw or street-prepared foods
• Start a probiotic like Saccharomyces boulardii or Lactobacillus acidophilus + Bifidobacterium bifidum a week before you fly

If your symptoms are more routine-related than infectious:

• Stick to oats, bananas, plain rice, or corn-based cereals
• Eat little and often
• Use rehydration sachets if needed

What should I pack to help with gut issues on holiday?

Consider taking:

• Peppermint oil capsules (enteric-coated)
• Probiotics you’re familiar with
• Fibre supplements (if constipation’s an issue)
• Gentle laxatives or anti-diarrhoeal tablets (just in case)
• Familiar snacks –  helpful if food choices are limited

How do I stop worrying about needing the toilet when out? 

This is such a common anxiety. Try:

• Mapping toilet stops ahead of time
• Carrying tissues, hand gel, and a spare pair of pants (just in case)
• Choosing meals that are familiar and low-risk
• Giving yourself digestion time before heading out

Can stress make my gut worse on holiday?

Yes! Stress affects the gut directly. Travel anxiety, unfamiliar places, or being out of routine can increase gut sensitivity. Here’s what can help:

• Planning ahead
• Sticking to a routine when possible
• Using calming techniques like diaphragmatic breathing or light movement

Should I cut out gluten or dairy when I am away?

Unless you’ve been diagnosed with an intolerance or allergy, don’t cut out food groups on holiday. It’s not the time to start elimination diets and doing so could leave you undernourished or more stressed.

When should I seek medical help when I am away?

Seek medical help if you experience:

• Persistent diarrhoea
• Fever
• Severe abdominal pain
• Blood in your stool

For milder issues, rest, hydrate, and keep meals simple. If symptoms linger after you return, book in with your GP.

Ready to travel without gut worry or drama?

You deserve a holiday where your gut isn’t calling the shots. If symptoms keep hijacking your time away –  let’s change that.

Book a free discovery call with me, Fiona Brannigan, a specialist dietitian for over-50s gut health and we’ll create a plan that helps you feel good before, during, and after your trip.

If you have enjoyed this article why not check out my other blog post: What to eat for better gut health – a Dietitians expert guide