Introduction

As much as travelling is fun, it could pose some risks to your health if you do not plan your trips wisely. The most common health concerns faced by travellers are gut problems, including diarrhoea, constipation, and indigestion. 

Your gut health has a huge effect on your overall wellbeing. An upset stomach not only drains your body physically but also affects your mood - especially when you're travelling. 

A lot of factors contribute to a healthy gut, including the diverse colonies of bacteria living within it. Read on to learn more about what microbiome is, and how travelling affects your gut health. 

What is a microbiome?

The word “microbiome” represents a group of microorganisms (bacteria, fungi, and viruses) that are naturally present in the human body at all times. They are also known as the normal flora of the body. These can change what you eat, if you exercise, or what medicines you take.¹

The microbiome comprises both beneficial and potentially harmful microbes. The relationship between microbes and the human body is majority symbiotic, meaning that both parties benefit. However, a small portion of these microbes can be pathogenic - meaning they can cause disease.

These pathogenic organisms mainly cause disease when there are disturbances in the balance of the microbiome. These disturbances can be caused by infectious diseases, specific diets, or the prolonged use of antibiotics - which can all increase the body's vulnerability to illness.²

How microbiome benefits your body

Microbiota functions

1. Stimulates the immune system
2. Breaks down potentially toxic food compounds
3. Synthesises certain vitamins and amino acids, including B vitamins and vitamin K
4. Provides the key enzymes for producing vitamin B12 - these enzymes are only produced by and found in bacteria³

Role in digestion 

1. Sugars, like table sugar and lactose, are absorbed in the upper part of the small intestine
2. Complex carbohydrates, like starches, travel to the large intestine where the microbiota help break them down with digestive enzymes
3. The fermentation of indigestible fibres produces short chain fatty acids (SCFA), which are used by the body as a nutrient source
4. Short-chain fatty acids (SCFA) play a role in muscle function and may help prevent chronic diseases like certain cancers and bowel disorders
5. Clinical studies suggest short-chain fatty acids (SCFA) may be useful in treating ulcerative colitis, Crohn’s disease, and antibiotic-associated diarrhoea⁴

Protection from pathogenic organisms

1. The microbiota of a healthy person protects against disease-causing organisms that enter the body through contaminated water or food
2. It regulates the response of the body against a pathogen by stimulating the immune system⁵

How travel affects your microbiome

Human microbiota usually remain stable for years. However, research on mice and humans shows that some habits, such as antibiotic use and consumption of high-fat diets, can alter microbial populations. This could increase the risk of pathogen exposure, obesity, and auto-inflammatory conditions.⁶

Following are some negative effects of travelling on gut health:

Traveller’s diarrhoea

According to research, about 69% of travellers get diarrhoea whilst they are away.⁷ Traveler’s diarrhoea is caused by unhygienic foods and drinks that are infected with bacteria and viruses. It usually does not require any clinical intervention and resolves on its own in a few days or weeks. 

Changes in diet and eating habits

Unique foods and flavours are one of the primary attractions for tourists. Many people travel just to explore exotic foods and cultures around the world. But when travelling, you might compromise your gut health if you're not eating a balanced diet. Indulging in street food and certain high-cholesterol foods can cause an upset stomach. Additionally, your eating habits can be disrupted while travelling, leading to unhealthy snacking patterns. So, it is important to maintain a healthy eating routine and keep track of nutrients in your meals. 

Stress and its effect on gut health

Travelling can put your body under intense physical and mental stress. This stress can lead to unhealthy eating habits like stress eating, eating at odd times, or not eating at all.

Stress also changes the kinds of bacteria in the gut by releasing certain chemicals. However, the gut bacteria also release substances that can change how we eat and feel. These bacteria might also make us more sensitive to stress and more likely to feel unhappy. Luckily, taking probiotics can help with this.⁸

Inadequate sleep 

Disrupted sleep schedules during travelling can also lead to stomach problems. According to gastroenterologist Dr. Kyle Staller, digestive problems during travelling occur usually due to time differences, changes in eating schedules, and impaired sleep.⁹ As such, it is important to follow a proper sleep schedule whilst you're on the go. It might be difficult to adjust to new time zones, but cutting down caffeine, and exposing yourself to sunlight can help you adjust quickly. 

Tips for maintaining a healthy microbiome while travelling

Packing probiotics and prebiotics

Besides eating the right foods, taking prebiotics and probiotics helps gut bacteria stay balanced. Prebiotics are like food for good bacteria, while probiotics are the good bacteria themselves. Research shows that these help our immune system, metabolism, and other body functions.¹⁰

Prebiotics and probiotics are also naturally present in a number of foods. Plant-based foods such as whole grains, bananas, honey, soybean, onions, garlic, and artichokes are a potent source of prebiotics. Dairy products like yoghurt, buttermilk, cottage cheese, and sour cream are widely known probiotics. Fermented foods like kimchi are also a great source of probiotics. 

Increase fibre intake

Consuming high-fibre foods helps keep your bowel movements healthy. Sitting for long hours while travelling can cause constipation. The chance increases if you get constipation in your routine life.

Some high-fibre foods are pears, strawberries, avocado, oats, bananas, and prunes. It is best to keep some over-the-counter laxatives in your medicine kit for instant relief from constipation.

Staying hydrated

Staying hydrated on the go will save you from a bunch of health problems. Since the symptoms of dehydration are not that prominent, you might not feel them right away. Keep a refillable bottle in your bag whilst travelling. You can also increase your water intake by consuming fruits and vegetables that have high water content like cucumbers, watermelon, melon, and celery.

Signs that you need to watch out for are dizziness, headache, weakness, confusion, and increased heart beat. If any of these symptoms occur make sure to drink water and take a rest. 

Prioritising sleep and rest

Lack of sleep can make you agitated, meaning you won't be able to fully enjoy your travels. However, your circadian rhythm gets disrupted when you travel for long hours and into different time zones. 

According to research, lack of sleep can increase the chances of gut diseases - so having a proper sleep routine whilst travelling is extremely important.¹¹ Run a soothing bath to ease your stressed muscles, and adjust the lights in your room to create a cosy environment conducive to sleep. If you are having difficulty sleeping, then you may wish to try melatonin supplements. 

Exercising regularly

When you sit for long hours whilst driving or flying, your stomach muscles become stiff. It is important to walk or jog regularly to relieve the strain from your stomach muscles. This increases blood flow and also pushes waste through your body, reducing the chance of constipation.

Staying active helps to increase the variety of bacteria in your gut. However, it can also:

• Reduce swelling
• Make your stomach lining stronger
• Make your immune system stronger
• Reduce stomach pain

You don't have to do strenuous exercise to gain these benefits - just take a 30 minute walk in the morning or evening to relieve your stomach.

Summary

Whilst travelling can be an enriching experience, it's crucial to prioritise your health - particularly your gut health. The microbiome - the delicately balanced community of microorganisms in our bodies - plays a vital role in various bodily functions, including digestion and immune system regulation. However, travelling can disrupt this balance, leading to issues like traveller's diarrhoea, dietary changes, stress, and sleep disturbances.

To maintain a healthy microbiome while travelling, it's important to adopt some key strategies. These include packing probiotics and prebiotics, increasing your fibre intake, staying hydrated, and prioritising sleep and rest. By following these tips, travellers can decrease the risk of getting gut problems and fully enjoy their journeys with peace of mind.