How to Avoid Gut Issues While Travelling

Whether you’re jetting off for a holiday, visiting family, or just exploring a new city, travel should be exciting, not uncomfortable. But for many people, digestive issues like bloating, irregular bowel movements, or unexpected tummy troubles can turn a trip into a hassle.

Changes in routine, new foods, stress, and disrupted sleep can all affect your gut more than you think. Here are six practical ways to support your digestion while travelling so you can feel your best wherever you go.

1. Don’t abandon your fibre

One of the easiest ways to get constipated while travelling is to forget your usual fibre sources. Travel-friendly snacks often lean heavily on refined carbs, which lack the bulk your gut needs to keep things moving.

What you can do: Pack a small bag of almonds, dried fruit, or oat-based snack bars. If you’re heading somewhere unfamiliar, look up local markets where you can grab fruit or vegetables to snack on. Even one high-fibre meal a day can make a difference.

2. Hydration matters more than ever

Flying, walking all day, spending time in the sun — all of these increase your risk of dehydration. And when your body’s low on water, digestion slows down.

What you can do: Carry a refillable water bottle and sip steadily throughout the day. If you’re drinking more alcohol, coffee, or sugary drinks than usual, double down on water to help your gut balance out.

3. Move every day, even a little

Long-haul flights, bus rides and hotel lounging can leave your digestive system sluggish. Physical movement stimulates digestion and reduces bloating.

What you can do: Aim for a 15-minute walk after meals, take the stairs when possible, or do some simple stretches in your room. Your gut loves routine and movement helps restore it.

4. Watch out for unfamiliar ingredients

When eating out or trying new cuisines, you might be consuming ingredients your gut isn’t used to — rich oils, spices, or more dairy than usual.

What you can do: Don’t be afraid to ask what’s in your meal if you have any sensitivities. If you’re dairy-sensitive or lactose intolerant, having a lactase enzyme supplement with you can make a big difference. Products like DairyJoy are easy to carry, plant-based, and designed to help your body digest lactose more effectively. They’re especially useful when you’re unsure what’s in a dish or just want to enjoy a creamy dessert without regret.

5. Stress less — your gut notices

Travel is exciting, but it can also be stressful. Missed flights, late check-ins, new languages — they can all affect your nervous system, which in turn affects your gut.

What you can do: Build in small routines that ground you. Listen to a calming playlist, bring a book, do some deep breathing, or journal for five minutes in the morning. Your digestion functions best when your nervous system feels safe.

6. Be prepared, just in case

No one wants to think about stomach cramps or diarrhoea while on holiday, but being prepared can turn a potential disaster into a quick fix.

What you can do: Along with your usual toiletries, pack a mini travel kit with digestion-friendly essentials — electrolyte sachets, peppermint tea bags, mild laxatives or anti-diarrhoeals if you’re prone to either, and a few lactase enzyme tablets if you’re sensitive to dairy.

This is where DairyJoy comes in handy. Each tablet contains 22,000 FCC of lactase enzyme (the strongest in the UK), is made in the EU, and stays active for up to six hours. You can split tablets in half for smaller meals or take a full one before richer ones. It’s an easy insurance policy for spontaneous gelato, cheesy pasta or surprise dairy in local dishes.

Final thoughts

A healthy gut makes for a better trip. You don’t have to micromanage your meals or give up indulgences. Just support your body with smart habits and simple tools that keep digestion smooth.

If dairy is your weak spot, don’t let it spoil the fun. With the right enzyme support like DairyJoy, you can enjoy local foods with confidence and comfort.

For more gut-friendly tips and to shop the UK’s strongest lactase enzyme supplement, visit www.dairyjoy.co