Holidays are meant to be a time of joy – new places to explore, delicious food to taste and a welcome break from routine. But sometimes, our guts don’t get the memo.
If you’ve ever returned from a trip feeling bloated, constipated, windy, or sporting that “I’ve swallowed a beach ball” feeling, you’re not alone. Many people find that the moment they step outside their regular routine, their digestion takes a hit.
Let’s take a look at why.
The gut loves routine… travel throws it off
Our digestive system thrives on rhythm. Eating at roughly the same times each day, getting regular sleep and moving our bodies consistently all help keep digestion running smoothly.
When you travel, all that changes. You might eat breakfast three hours later than usual, skip lunch because you’re sightseeing, or swap your go-to porridge for a hotel buffet and a pile of croissants. That’s enough to leave your gut wondering ‘What on earth is happening?’
The common culprits behind “Holiday Tummy”
Several factors combine to create what I call travel tummy:
- Dehydration from flying
Air travel is extremely dehydrating — even your colon gets thirsty. Less water in your system means slower digestion and harder stools. - Reduced movement
Long flights, car rides, or days lounging by the pool mean less activity, and that slows gut motility. - Jet lag and poor sleep
Your gut has its own body clock. When your sleep is disrupted, digestion can struggle to keep pace. - New foods and different bugs
Exploring local cuisine is part of the fun, but your microbiome might take a while to adjust to unfamiliar foods — and the new bacteria that come with them. - Irregular eating patterns
Skipping meals, snacking all day, or indulging in richer foods can throw off the balance your gut is used to.
How to help your gut recover after travel
If your digestion feels off after a trip, it’s tempting to wait and hope things settle down. But if symptoms persist e.g bloating, constipation, discomfort, it’s worth giving your gut a little extra support.
- Rehydrate well (especially with electrolytes) to restore fluid balance.
- Get moving – walking is great for stimulating digestion.
- Return to a steady meal schedule so your gut finds its rhythm again.
- Eat plenty of fibre-rich foods to keep things moving.
- Limit ultra-processed and high-sugar foods while you recover.
When to seek help
Despite your best efforts, sometimes “holiday tummy” doesn’t disappear quickly. If you’ve been home for a week or more and things still don’t feel right, don’t ignore it. Gut issues that linger can point to imbalances that need targeted support.
I work with clients to get to the root cause of digestive problems, whether they started on a plane, in a hotel buffet line, or somewhere along a mountain trail. If your tummy hasn’t bounced back, get in touch with me so we can find the right approach for you.
Your gut should be your travel companion, not your travel casualty. Let’s get you back on track