Summer is here, and for many people, that means travel season. Whether you’re taking a short weekend trip or a longer European vacation, there are essentials to remember: Did you pack sunscreen? A phone charger? And how will you keep your stomach happy while away?
“Travelers often experience stomach issues because they encounter unfamiliar foods and water sources, different hygiene standards, and changes in their daily routine,” explains Dr. Franjo Vladic, a gastroenterologist at the Cleveland Clinic. Dr. Michael Camilleri from the Mayo Clinic adds that many problems occur when travelers “don’t take basic precautions.”
So how can you protect your digestive health while traveling? Here’s what experts recommend.
Common travel-related stomach problems:
1. Traveler’s diarrhea
The CDC reports this as the most predictable travel illness, affecting 30-70% of travelers within two weeks, depending on the season. It’s usually caused by consuming contaminated food or water and can bring sudden symptoms like cramps, nausea, vomiting, and fever that last 3-5 days.
2. Constipation
Changes in routine—especially diet (including fiber and fluid intake) and reduced movement during long journeys—often lead to constipation. Delaying bathroom visits when toilets aren’t available can make it worse.
3. Other issues
Travelers may also experience gas, bloating, indigestion, or changes in bowel habits. For those with conditions like IBS, symptoms may worsen during trips.
How to prevent stomach troubles while traveling:
1. Maintain consistency
Try to keep some routine in your eating habits. “When traveling, people often eat more fast food and fewer fruits, vegetables, and fiber,” says Dr. Aditi Stanton, a gastroenterologist. Stay hydrated, eat balanced meals, and watch your alcohol and caffeine intake.
2. Prepare in advance
Pack a stomach-care kit with your usual medications plus extras like fiber supplements, probiotics, anti-diarrheal medicine, or electrolyte solutions. If you have chronic conditions like Crohn’s or IBS, check with your doctor before traveling.
3. Be cautious with food and drinks
Avoid potentially contaminated food and water—though this isn’t always easy to spot. Stick to bottled water in areas with questionable water quality, and be mindful of raw foods that may have been washed in local water.
By planning ahead and making smart choices, you can help ensure your stomach enjoys the trip as much as you do.Contaminated food isn’t always easy to spot. Vladic points out that the riskiest foods include raw or undercooked meats, seafood, pre-peeled fruits and vegetables, untreated tap water, and ice made from unsafe water.
To stay safe, Camilleri recommends eating thoroughly cooked, hot food and avoiding tap water unless a trusted source confirms it’s safe. Don’t buy food that’s been left out for hours instead of being refrigerated. Also, wash your hands after using the bathroom and before every meal—ideally, you should be doing this at home too.
