How to Support Your Gut While Travelling
Travel is exciting, nourishing for the soul and full of new experiences — but for many people, it’s also when their gut starts to struggle. Changes in routine, food, time zones, stress and hydration can all disrupt digestion, leading to bloating, constipation, diarrhoea and fatigue.
With a little preparation, you can protect your gut and enjoy your trip feeling lighter, clearer and more energised. Here’s how to support your digestion before, during and after travel.
1. Stay Hydrated
Dehydration is one of the biggest triggers for constipation and sluggish digestion when travelling.
Aim to sip water consistently throughout the day
Increase your intake when flying, in hot climates or if drinking alcohol
If travelling overseas, always use bottled or filtered water
Add electrolytes on travel days for extra support
Hydration keeps everything moving and supports detox pathways while your body adapts to new environments.
2. Don’t Overdo It With Food
Trying new foods is one of the best parts of travel, but constant grazing, heavy meals and alcohol can overload your digestive system.
Eat until comfortably full, not stuffed
Listen to your hunger cues (it make take time to adjust when changing time zones)
Allow gaps between meals so your gut can fully digest
Balance indulgent meals with lighter, nourishing ones
Your gut thrives on rhythm, even while you’re exploring.
3. Pack Your Own Food and Snacks
Airport and plane food is one of the most common triggers for travel tummy upsets. It’s often highly processed, full of hidden additives and hard on digestion. The good news is, you’re usually allowed to bring your own meals and snacks onto planes, which can make a huge difference to how you feel when you arrive.
Starting your holiday with nourishing food helps your gut stay regulated from the beginning.
We recommend:
Bringing your own prepared meals for flights where possible
Packing clean, protein-rich snacks like clean jerky or protein bars with simple ingredients
Keeping blood sugar stable to avoid stress eating on arrival
When you nourish your body while travelling, you give your gut the best chance to stay calm, comfortable and resilient.
4. Take Activated Charcoal for Backup
Charcoal is a brilliant travel companion for food poisoning, tummy bugs, bloating and toxin exposure. You can take a small dose as a preventative and increase the dose if you do become unwell.
Small doses can be taken as a preventative but avoid taking long term.
Take it away from food, medication and supplements
Great for accidental reactions to unfamiliar foods
Stay hydrated to help it move through your digestive system
It can be a true lifesaver in your travel kit.
5. Take a Quality Probiotic
Probiotics help protect against unfamiliar bacteria and support your immune and digestive systems.
Start 1–2 weeks before travel
Take daily while away
Continue for a week or two after returning
This helps maintain healthy gut bacteria and reduce your risk of digestive upset. Ask our team for recommendations on what probiotic may be right for you at your next appointment.
6. Pack Your Enema Kit
We can’t stress this one enough. Even if you don’t think you’ll need it, it’s better to have it then be stuck somewhere feeling unwell, wishing you’d packed it!
Travel often disrupts normal bowel movements. Enemas can be a gentle and effective way to support elimination when your system feels sluggish. The Happy Bum Co Enema kits are light weight and don’t take up much space in a suitcase. You can easily hang them up in a bathroom to give yourself some quick relief.
They can help with:
Bloating
Constipation
Headaches
Feeling heavy or toxic
Think of it as a simple reset tool you can use anywhere.
7. Book a Colonic Before and After Travel
A great way to prepare your gut for travel and to reset it once you have returned. Plus your therapist will want to hear all about your trip!
If you do pick up something while you are away, it’s best to wait until your gut has calmed down a little before coming for a colonic. If things aren’t moving, come in ASAP and use your enema kit in the mean time. If you are unsure of when to come, send us a message or email.
Before travel:
Clears built-up waste
Improves nutrient absorption
Reduces bloating
Supports optimal gut function
Helps you leave feeling light and energised
After travel:
Flushes out toxins
Supports your liver and detox pathways
Helps reset digestion
Reduces post-holiday sluggishness
Many clients say this makes a huge difference to how they feel during and after their trips.
8. Rest, Relax and Enjoy Yourself
Your nervous system and your gut are deeply connected. When you’re stressed, rushed or exhausted, digestion suffers.
Slow down when you can
Get quality sleep
Spend time outdoors
Walk after meals
Take deep belly breaths
Travel is meant to be enjoyed. When you feel relaxed, your gut works better too.
Travelling Should Feel Good From the Inside Out
You don’t need to be perfect with your habits while travelling. A few simple, supportive tools can make all the difference between feeling bloated and overwhelmed, or light, nourished and energised.
If you’re travelling soon and would like support before or after your trip, our team at Gut Recovery Centre would love to help you prepare and reset.
Your gut goes everywhere you go — if you take care of it, it will take care of you.