Travel well: Gabi's guide to supporting your gut on holiday

The tickets are booked, your calendar’s blocked, and you're ready for some well-earned sunshine.

But while you're thinking about where to eat, what to wear and how to make the most of your trip, it's also worth adding gut health to your travel checklist.

Travel, changes in routine and long-haul flights can all disrupt digestion, leaving you feeling bloated, sluggish or simply not quite yourself. But a few simple habits can help keep your gut happy and your energy levels on track.

Here's how Gabi approaches gut health when travelling.

Start with fibre

"When travelling abroad, your diet can slip because you're going on holiday, which is absolutely fine because, obviously, you want to have a great time," says Gabi. "But it's all about balance and minimising the negative effects of travelling to ensure that you do."

One of the easiest ways to support your gut is to focus on fibre.

"For gut health, think about your fibre intake," Gabi advises. "In the summer, focus on eating protein, but also vegetables with a high level of fibre. That should be quite easy because you have all these lovely salads, crudités and vegetables available."

Sources of fibre like vegetables, legumes, and whole grains help nourish the beneficial bacteria that live in your gut and support healthy, regular and comfortable digestion. By making you feel fuller for longer, they also naturally prevent overeating.

Fibre also helps sustain a healthy energy release, preventing blood sugar spikes and making it easier to maintain balance while enjoying a bit of holiday indulgence. "So definitely focus on fibre," says Gabi. "It's fantastic for your digestion." 

You could also consider taking Fibre capsules along with you for extra support – easy to take on the go.

Give your gut some support before you travel

The gut microbiome is home to trillions of bacteria that help support digestion, immunity and overall wellbeing. For Gabi, preparing your gut before your trip can be a smart move, as it will help your microbiome keep you resilient and healthy while you’re away.

"I quite like to do a bit of a probiotic course just before the summer travelling to put the good bacteria in your gut and make sure that over the summer you're fine."

Rather than taking probiotics continuously, Gabi prefers a more flexible approach. "I quite like probiotics to dip in and out of. I'll often take them before travelling, then again when I get back."

Don't let jet lag throw you off course

Travelling across time zones doesn't just affect your sleep. It can also disrupt your digestive rhythm because your meal times are out of sync, known as ‘gut lag’. 

"The basic tips are to try and keep your sleeping pattern within the time zone of your destination," says Gabi. "Try not to nap and stretch yourself, if possible, to ensure that you're adjusting your body to the new rhythm."

Getting outside in natural daylight to adjust your body clock, making sure you eat meals according to local time, and staying active can all help your body adapt more quickly. 

Think about energy as well as digestion

Long travel days, disrupted sleep and busy itineraries can leave you feeling drained.

"Supplements are more important than ever," says Gabi. "They massively help with feeling great and help you stay energised as well, especially when you're being slightly challenged with the time difference."

As well as a probiotic, she recommends thinking about starting new nutritional support at least a few weeks before you travel, particularly if you're facing a demanding schedule or long-haul flights. 

“Think about taking a multivitamin with nice B vitamins, like EverydayMe™. Energisers like VitaliseMe™ will boost your NAD levels, and our Magnesium is also great to have, especially if you feel like you need an extra hand taking care of your sleep.”

Stay hydrated

Hydration is one of the simplest but most overlooked travel habits.

Hot weather, air-conditioned hotels, flights and increased activity can all increase your fluid requirements. Even mild dehydration can contribute to fatigue, sluggish digestion and constipation. As Gabi puts it: "Hydration should definitely be part of the plan."

A final travel tip

One of Gabi's personal travel habits is to avoid grazing throughout a long-haul flight.

"When I travel long haul, I try not to eat too much of the plane food," she says. "For me it's quite a nice excuse to do a bit of intermittent fasting. It's actually quite nice not to be snacking on food that can leave you feeling bloated when you arrive."

Holidays are for enjoying yourself. Thinking a bit about fibre, hydration, a balanced diet and a few smart travel habits can all help ensure that you do, taking care of your gut and energy levels wherever your summer takes you.

Gabriela Peacock is the founder of GP Nutrition