Build a healthy gut microbiome to best support health and immunity while you’re away. That means eating a diverse range of plant-based foods. Aim for 30 different ones per week (fruit, vegetables, nuts, seeds, legumes, pulses, herbs all count). Add in probiotic foods such as miso, kimchi and kefir, which are rich in beneficial bacteria. The prebiotics found in bananas, onions and oats can also improve gut microbiome health. Preparing for a trip can be a stressful period of time, so think about increasing nutrient support for the nervous and adrenal systems with B vitamins, magnesium and vitamin C. 

If you suffer from bloating on a plane, avoid carbonated drinks, chewing gums and sugar-free sweets on the day of travel. These can all increase gas buildup and bloating which, combined with prolonged sitting, can hinder digestion. Instead, look to easily digested foods such as chicken and steamed vegetables, slow-cooked or pre-soaked oats, and rice. Limit or avoid alcohol and caffeine, which can disrupt sleep patterns and cause dehydration that contributes to constipation and bloating. Aim for some movement if possible before travelling – going for a walk or some Pilates stretches will help with any travel bloating as well as muscle stiffness. 

It’s easy to grab the nearest ultra-processed snack when travelling. Fizzy drinks, crisps, biscuits, ice creams and chocolate bars are all highly processed and contain extensive ingredient lists. They may give immediate reward, but can ultimately lead to a blood sugar crash, overeating and gut disturbances. There are so many better alternatives out there: olives; fresh fruit or veg packs; biltong or beef jerky; popcorn; whole nuts (unsalted and unroasted); seaweed; egg and spinach pots; edamame beans; Greek salad; natural yoghurt pots; apple and nut butters; carrot sticks and hummus; prawns; cheddar cheese sticks; oat cakes; and dark chocolate (85% or more).

Rich and heavy meals, salt-laden foods and alcohol may lead to water retention and dehydration. Remember to stay hydrated to alleviate any dehydration and constipation. Drink water throughout a flight and herbal teas such as fennel, chamomile or peppermint to aid motility. Eat hydrating foods such as watermelon, cucumber and oranges. Hydration is key to support digestion, improve metabolism, and will also curb unnecessary snacking. Ensure regular movement, try to get up and stretch as much as possible. 

Gut lag happens when your digestive system struggles from travel. The results are bloating, constipation and/or diarrhoea. Try and expose yourself to natural daylight on arrival to reset your body clock because the circadian rhythm also controls digestive functions, motility and the release of hunger and satiety hormones. 

Opt for healthier options in restaurants. These might be protein and fibre rich. Try and balance your plate to make it 50% vegetables and salad with lots of variety and colour, 25% protein such as chicken, fish, meat, tofu, and 25% complex carbohydrates including wholegrains, sweet potatoes, beans and lentils. Look to grilled, steamed or baked rather than fried foods, and ask for sauce on the side so you can control the portions. 

Try to establish regular meal times rather than grazing continuously throughout the day. This habit prevents the energy crashes and impulsive eating that often occur with irregular meal patterns.

Incorporate physical activity into your itinerary. Walking tours, morning stretches, gym trips and swimming not only burn calories, but also regulate appetite and improve digestion – especially helpful when eating patterns change during travel.

During a heatwave, avoid spicy and fried foods as these can be harder to digest and can increase body temperature further. Be aware that alcohol and caffeine add to dehydration. Focus on water-rich fruits and vegetables such as watermelon, cucumber and gazpacho soup. Keep drinking water at regular intervals, and know that iced herbal teas are both refreshing and caffeine-free. You could also go for smoothies rich in vitamins – including electrolytes or coconut water helps to replace electrolytes lost through sweating, where minerals such as sodium, potassium and magnesium are lost as well as water. Electrolytes play a crucial role in maintaining the body’s fluid balance and helping avoid headaches, low energy, frequent loo trips and feet swelling.

Around half of people experience diarrhoea when travelling. While this is often resolved on its own, subsequent digestive issues can linger for a long time afterwards. The saccharomyces boulardii strain of probiotic has been shown to be effective in preventing and managing diarrhoea and digestive disorders when travelling. Other multi-strain probiotics can help to keep your digestive system balanced and resilient to harmful bacteria.

Some holidays can exacerbate a sluggish digestive system or make constipation worse. Bifidobacterium lactis HN019 probiotics are proven to keep bowel habits regular and may aid slugging bowels. Adding in some psyllium husk (0.5 tsp in 150ml water) or prebiotic fibres can also help regularity and motility. Eating two kiwi fruits a day has also been shown to alleviate constipation. A supplemental prebiotic can help here too.

To book a session with Jo, visit JR-Nutrition.co.uk

Disclaimer: None of the information provided is intended to treat, diagnose, cure or prevent disease. Always seek medical advice from a healthcare provider regarding any medical condition and before making any dietary or lifestyle changes.