The chances of having a grumpy gut increase when you travel. With these personal care, to keep your gut microbiome as your ally, you can cultivate problem-free digestion through your entire trip.

Although, ‘travelling’ can be stressful for your mind and body but following these simple tips can help you keep your gut happy and healthy while you are on the go.

But nobody wants to take time from a trip to deal with digestive issues. So, to keep your gut healthy while traveling, consider the following expert tips.

Don’t overeat

Part of the fun of vacationing is eating at new restaurants and trying new foods. However, Ravella says resist the temptation to overeat.

Overeating stretches the stomach, and research has found that people who overeat are 10 times more likely to need emergency medical attention for food obstruction, experts suggest.

Eat plenty of fiber

To keep your bowel movements regular, Colleen Webb, nutritionist and spokesperson for OMG! Nutrition, says eat as much fiber as you would normally eat at home. The best sources of fiber include fruits, vegetables, nuts, seeds, whole grains, and beans.

Drink lots of water

Dehydration is another major cause of constipation, so drinking lots of water while vacationing is a must.

But find out ahead of time if the water is safe to drink, experts suggested. Also, stick to bottled water if there is any question about its safety. And avoid ice cubes in places where the water isn’t safe. Contaminated water will disrupt the gut.

Choose beverages wisely

Overconsumption of drinks that contain a lot of sugar, caffeine, or alcohol can irritate the GI system, especially in people who have sensitive stomachs.

Coffee and alcohol can speed up digestion, meaning there is less time for the intestines to absorb water, causing water, diarrhea-like stools as advised by experts.

Get groceries from local stores

To give your stomach a rest from restaurant and processed foods, buying fresh food from nearby markets and cooking at your resort or hotel is an option.

Go to the bathroom

While having a bowel movement in a public restroom or shared hotel room is uncomfortable for some people, don’t ignore your urge to go to the washroom.

Wash your hands

Before eating, wash your hands thoroughly with soap and water to avoid spreading germs and illness. Experts suggests washing your hands in the following way:

  1. Use warm or cold running water to wet your hands.
  2. Cup your hands and apply liquid, bar, or powder soap, and lather well.
  3. Rub your hands, palm to palm, for at least 20 seconds. Scrub all parts of your hand, including the back, between the fingers and under the fingernails.
  4. Wash your wrists too.
  5. Rinse.
  6. Use a clean towel to dry your hands.
  7. Use the towel to turn off the faucet.

Carry medications

Over-the-counter medications, such as antacids, can help with heartburn. For symptomatic management of mild traveler’s diarrhea, having bismuth subsalicylate (Pepto-Bismol) and loperamide (Imodium) on hand might be a good idea.