How to avoid “Traveler’s Belly”
Traveler’s Belly is any kind of change to your gut health, bowel movements, or digestion while traveling, and a variety of things can impact it. Change in pressure, sleep patterns, food intake (types of food AND time of meals), stressful situations, unfamiliar water, and physical activity are some things that can cause traveler’s belly.
Traveler’s Belly is usually having diarrhea while traveling, though it can also include any changes of bowel movements. When you visit a place where the climate or sanitary practices are different from yours at home, you have an increased risk of developing traveler's diarrhea. There are a few ways to help avoid TB/TD, though it does seem to affect young adult travelers more.
Watch What You Eat
Do not eat bats in wet markets. Be careful about what you eat. I have such a sensitive belly that I have to be very cautious when eating out. I love to be adventurous and wish I was an adventurous eater, but I know my belly will FREAK if I have anything too “crazy” outside of a traditional Irish or Italian meal lol.
Make sure all of the food you eat is cooked well and served hot to help kill any bacteria. Avoid raw or undercooked food as this can obviously cause some intestinal issues.
It’s also best to avoid street fruit. Stick to fruit you can peel, like bananas, avocados, oranges, etc. Berries or already-peeled mangos, apples, etc. should be avoided!
Be Wary of Non-Bottled Water
This happened to me in Mexico… I did so well avoiding water! I brushed my teeth with bottled water, was very careful in the shower, drank only bottled water. The ice in the frozen margarita is what got me…. Be aware that ice is just as dangerous as the water.
If you get coffee or tea, make sure it’s made with bottled water or that the water had been boiled! Always make sure to only drink bottled water.
Take Probiotics
I take probiotics everyday, but am especially mindful when traveling! Probiotics are made up of good bacteria that helps keep your body healthy and working well. This good bacteria helps you in many ways, including fighting off bad bacteria when you have too much of it, keeping your bowels moving regularly, and helping you feel better.
Probiotics have been the best defense for me when traveling to make sure my belly is happy :)
Stay Active
Walking is a good way to get things moving, so to say. I loooove walking on my trips, especially if my stomach isn’t cooperating.
Pack Medication You May Need
Pack stool softeners, iodine, or diarrhea pills. I’ve been on trips where both have happened so it’s nice to have something to help settle your belly or get things moving when you need it!
Stay Hydrated
Drink lots and lots of water while traveling. I also would recommend bringing some Pedialyte packets or Liquid IV to help replenish your electrolytes. It is so easy to get dehydrated while traveling because you’re walking a lot more, having so much fun, and probably not remembering to drink enough water.
Usually Traveler’s Belly resolves itself within a few days of being home. If it continues to be a problem for over 10 days, I’d recommend seeing your doctor :)