There’s nothing quite like the excitement of heading off on holiday. Whether you’re jetting abroad or enjoying a staycation, most of us spend weeks planning where we’ll go, what we’ll see and, of course, what we’ll eat.
Yet for many people, the first few days away are accompanied by an unwelcome travel companion: digestive discomfort.
From bloating and constipation to diarrhoea and indigestion, holiday tummy troubles are surprisingly common. According to award-winning Registered Dietitian Kirsten Jackson, founder of The IBS Dietitian, it’s not simply the richer food or extra cocktails causing the problem.
Instead, your digestive system is responding to a sudden change in routine.
Why travel can affect your digestion
Your digestive system thrives on consistency. Within the first 48 hours of travelling, you may have altered almost every aspect of your daily routine.
Early morning flights, disrupted sleep, eating at different times, sitting for long periods, drinking less water and even warmer temperatures can all influence how your digestive system functions.
Jackson explains:
“People often think it’s just the rich food or cocktails, but your digestive system is actually responding to something much bigger. Within the first 48 hours of travelling, you’ve often changed your sleep pattern, meal timings, activity levels, fluid intake and daily routine all at once. Your digestive system thrives on consistency, so it’s not surprising that many people notice changes in how they feel.”
While these symptoms are usually short-lived, understanding why they happen can help you enjoy your holiday with fewer digestive upsets.
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Why the first 48 hours matter
The beginning of a holiday is when the biggest lifestyle changes happen all at once.
You may wake up much earlier than usual to catch a flight, spend hours sitting in airports or on planes, eat meals at unusual times and drink less water than you normally would. Add in the effects of heat, alcohol or unfamiliar foods, and your digestive system has a lot to adapt to.
Fortunately, for most people these changes settle as the body adjusts to its new routine.
Five holiday habits that can upset your gut
1. Changing your daily routine
One of the biggest challenges for your digestive system is unpredictability.
Different bedtimes, irregular meal schedules and disrupted sleep can all affect bowel habits, making constipation or bloating more likely.
2. Not drinking enough water
Staying hydrated is one of the simplest yet most effective holiday digestion tips.
Flying, hot weather, sightseeing and alcohol can all increase your risk of dehydration. Even mild dehydration may slow the movement of food through the bowel, contributing to constipation and digestive discomfort.
3. Eating differently
Sampling local cuisine is one of the joys of travelling, but your digestive system may need time to adapt.
Larger portions, richer meals and unfamiliar ingredients can temporarily affect your gut microbiome, which is accustomed to your usual eating habits.
This doesn’t mean holiday food is unhealthy — simply that it’s different.
4. Sitting for long periods
Whether you’re on a long-haul flight, a road trip or simply spending more time relaxing, reduced movement can slow digestion.
Gentle activity helps stimulate the bowel, so even a short walk after meals or regular stretching during travel can make a noticeable difference.
5. Ignoring the urge to go
Many people delay using unfamiliar public toilets or wait until they reach their accommodation.
Unfortunately, regularly ignoring your body’s natural signals can contribute to constipation and make digestive discomfort worse.
Holiday digestion tips to keep your gut happy
If you want to reduce the chances of digestive problems interrupting your holiday, Kirsten Jackson recommends a few simple habits:
- Stay well hydrated before, during and after travelling.
- Try to eat meals at roughly the same times each day.
- Continue eating plenty of fruit, vegetables and wholegrains to maintain your fibre intake.
- Keep moving by stretching during long journeys or taking a gentle walk after meals.
- Listen to your body’s natural signals and don’t delay going to the toilet.
- Take alcohol in moderation, particularly in hot weather, as it can contribute to dehydration.
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Extra support for people with IBS
Although anyone can experience digestive changes while travelling, people living with IBS often notice symptoms more intensely.
Jackson explains that IBS is linked to a more sensitive gut-brain connection, meaning changes in routine that cause only mild discomfort for one person may trigger more significant symptoms in someone with IBS.
Her advice is to continue following the management strategies you already know work for you, rather than abandoning your normal routine completely while you’re away.
Enjoy your holiday without the digestive drama
Digestive changes during travel are extremely common and, in most cases, are simply your body’s natural response to a sudden shift in routine.
By keeping hydrated, maintaining some consistency where possible and staying active, you can help support your digestive system while still enjoying everything your holiday has to offer.
After all, holidays should be remembered for the experiences you have, not for an unsettled stomach.
About Kirsten Jackson
Kirsten Jackson is an award-winning Registered Dietitian, internationally recognised gut health expert and founder of The IBS Dietitian. With more than 15 years’ experience, she specialises in IBS, digestive health, the gut microbiome and the connection between hormones and digestive health. She is a British Dietetic Association Media Spokesperson, serves on the Forbes Health Advisory Board and is contributing to the forthcoming British Dietetic Association clinical guidelines on IBS.
For more information, visit theibsdietitian.com.
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Are you off on holiday soon? I hope you find Kirsten’s Holiday Digestion Tips helpful. Do you already do any of these – or do you have any of your own to add? Whatever you’d like to say – or ask – please do. I’m happy to help, and I always love to hear from you.
