Holidays are meant to be restful and relaxing. But, for many of us, they’re fraught with digestive difficulties that leave us uncomfortable, in pain and worrying about where to find the nearest bathroom.
Changes in diet and drinking habits, the stress of travelling, or feeling anxious about using public bathrooms or the toilet on a plane, can trigger constipation and diarrhoea.
Flying can cause bloating and flatulence thanks to changes in the atmospheric pressure in the cabin, which means gas in our gut expands, while time zone changes can upset our internal body clock, disrupting not just sleep, but the rhythms of the trillions of microbes in our digestive system, which is known as gut lag. Plus, we’re more likely to fall victim to food poisoning or stomach upsets.
Here’s how to prevent and treat some of the most common holiday tummy troubles:
Stomach bugs
Many people experience a dodgy tum on holiday, with symptoms such as nausea, stomach cramps, vomiting, diarrhoea and fever, often caused by food poisoning bacteria like -salmonella, E. coli and campylobacter.
To help lower the risk, wash hands frequently or use antibacterial wipes on picnics, boats or the beach. Don’t eat in places where food hygiene seems poor, food is left uncovered or buffets are kept tepid rather than piping hot. Drink bottled water when advised, skip ice, peel fruit and avoid salads and undercooked meat or fish. Pack over-the-counter remedies such as Imodium in case you fall ill.
Constipation
This common complaint can be caused by too little fibre and fluid, inactivity, stress, ignoring the urge to go to the loo, and changes to our diet, all of which are more likely on holiday. To combat this, eat at regular times and include fibre-rich foods – choose wholegrain cereals and breads at breakfast, enjoy plenty of local fruit, vegetables and salads, look for dishes that include beans, lentils or chickpeas, and snack on nuts and seeds.
Drinking plenty of fluids, especially in hot weather, can also help prevent and ease constipation. Water is best, while it’s wise to limit alcohol as it has a diuretic effect. Exercise can also help so make the most of holiday activities such as swimming, walking or cycling around sights, or trying water sports. Finally, don’t put off going to the loo when you feel the urge.
Bloating and flatulence
Holiday bloating is typically caused by a build-up of gas in the gut, a common side effect of flying, stress and constipation. This can cause pain, discomfort, a distended tummy, and excess wind.
Chew food well, and eat slowly and mindfully to prevent swallowing extra air. If certain foods cause wind – common culprits include beans, lentils, onions and green leafy veg – give them a miss. Fizzy drinks, including sparkling water, Prosecco and lager, will add extra gas to the gut, so swap them for still drinks.
Skip sugar-free gum, too. It contains sweeteners like sorbitol or xylitol that have a laxative effect, causing excess wind. Finally, being active helps gas pass through the digestive system more quickly. In one small study, active adults retained half as much gas as those who rested.
Indigestion
Holidays often go hand-in-hand with overindulging, eating later and having more fatty foods, coffee, alcohol and fizzy drinks – all of which can trigger indigestion, cause heartburn, nausea, flatulence, belching and feeling full.
Enjoy your food but resist second helpings and don’t drink too much alcohol. Drink fewer fizzy drinks and less coffee, especially in the evening. Aim to eat a little earlier if possible too. Go for a walk 30 minutes to an hour after dinner to stimulate the digestive process.