Digestive problems tend to occur during travel for several reasons. They may or may not be linked with the foods you eat. Sometimes, diarrhea, constipation, and bloating can happen simply because of the change in your routine.
At Clear Choice Physicians in Mesa, Arizona, our providers specialize in internal medicine services like annual exams and nutritional counseling. We can help you prepare for an upcoming trip with helpful tips and strategies for avoiding travel-related tummy problems.
Problems like diarrhea and stomach pain may be linked to travel anxiety, diet changes, or illnesses you acquire while traveling. Here are eight ways you can support your digestion and avoid further issues on your next trip:
Proper hydration supports digestion and can help prevent constipation. Depending on where you’re headed, it may be helpful to drink sealed bottled water only. Some local water sources may contain bacteria or viruses that can cause illness. This is also true for ice cubes.
Drinking plenty of water is also important if you’re already experiencing diarrhea. Water and fluids help you stay hydrated after losing water, which prevents dehydration.
It’s easy to forget about your nutritional needs when you’re preoccupied with trying new foods on a trip. Eating too little fiber can cause or contribute to constipation, which can make for some very uncomfortable travel time.
Be sure to include fiber-rich foods in your vacation eating plans. You can find fiber in a wide variety of natural foods, including beans, fruits (especially with the skin), and whole grains.
Moderation is key when it comes to fiber intake on vacation, as too much fiber can cause bloating and gas. Be sure to drink plenty of water, no matter which fiber sources you choose.
While traveling, it’s important to stick to small or moderate portion sizes. Eating too much can strain your digestive system and contribute to problems like diarrhea and indigestion.
It may be helpful to eat four or five small meals throughout the day instead of three large meals. That way, your digestive system has the ability to process each meal before the next.
For some people, vacation is a time to experiment with new cocktails and liquors. If you tend to experience digestive issues while traveling, try not to overdrink. Alcohol is a common trigger for digestive problems like indigestion and heartburn.
Washing your hands at every opportunity can help reduce your risk of catching a stomach-related illness while traveling. Doing so can also stop you from spreading one that you’ve already caught.
Sinks and soap aren’t always readily available to travelers, so it may help to keep hand sanitizer in your travel bag for easy access.
Drinking water is important, but if you have diarrhea, an electrolyte solution may be more effective at preventing dehydration. Electrolyte drinks, including low-sugar sports drinks, help you avoid losing important nutrients while struggling with digestive problems.
Drink electrolytes for about 24 hours after a bout of diarrhea, and save the bottled water for later.
Over-the-counter medicines can treat diarrhea and indigestion while you’re on the go. For example, products that contain loperamide can reduce cramping and diarrhea. Talk to your doctor about the options that align with your needs.
Stress and anxiety about traveling can cause or prolong digestive problems. While you can’t avoid some stress triggers, like missing baggage or missed flights, you can develop coping mechanisms to regulate your feelings in the moment.
Deep breathing, meditation, or gentle yoga stretches may help when stress levels begin to rise.
If you're concerned about digestive problems on an upcoming trip, don’t hesitate to contact our office. Call Clear Choice Physicians or book an appointment online today.