Travelling introduces you to new cultures and experiences, but it can also bring about some digestive discomfort. Complaints like fullness after flights and the infamous "jet belly" are common and can take the shine off your adventures. However, there's no need to worry! By focusing on your gut health before, during, and after your trip, you can minimise the chances of these pesky issues.
What is jet belly? Jet belly symptoms?
From take-off to landing, your body is constantly adapting to the changes experienced while flying. One notable change is the shift in atmospheric pressure. As the plane ascends and descends, the air pressure in the cabin fluctuates. You may have noticed your ears popping during take-off and landing, as the air in your ear canal adjusts to match the cabin's pressure. Similarly, this pressure adjustment also affects your digestive system, which can lead to discomfort while travelling.
Pre-travel gut prep: Building a good gut health foundation
Here’s how to maintain a healthy gut before you head off:
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Probiotics: Consider taking a daily probiotic supplement for at least two weeks before your trip. Probiotics introduce friendly bacteria to maintain gut flora balance.
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Fibre Feast: Increase your fibre intake through fruits, vegetables, and whole grains. Fibre nourishes the friendly bacteria in your gut, helping keep and maintain your digestive system healthy function.
- Hydration Hero: Staying hydrated is crucial to maintain healthy digestion. Start increasing your water intake a few days before your trip to prevent dehydration during travel, which can exacerbate gut issues.
In-flight tips for managing discomfort
Changes in cabin pressure can cause gas to expand, leading to discomfort. Here are some strategies to support your gut health during your flight:
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Stay Hydrated: Drink plenty of water during your flight, and limit caffeine and alcohol, as they can dehydrate you.
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Move Around: Take breaks to walk up and down the aisle to keep your digestive system active.
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Light Snacks: Choose light, easy-to-digest snacks, and steer clear of heavy, greasy foods during your flight.
Post-travel tips to help your gut
Discomfort can sometimes strike after you've returned home. Here’s how to help your gut readjust:
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Continue Probiotic Supplements: Keep taking quality probiotics for a week or two after your return to maintain healthy intestinal microflora balance.
- Reintroduce Familiar Foods: Avoid overwhelming your gut with a sudden return to your regular diet. Start by reintroducing familiar, easily digestible foods like steamed vegetables and plain yoghurt.
Eating safely while travelling and tips for water safety
Watch what you eat
The general rule of thumb when travelling to another country is this: Boil it, cook it, peel it or forget it. Other tips that may help decrease your risk of getting sick include:
- Don't consume food from street vendors.
- Don't eat raw or undercooked meat, fish and shellfish.
- Don't eat moist food at room temperature, such as sauces and buffet offerings.
Travellers’ water safety tips
Always consider the quality of the water you are drinking, especially when visiting high-risk areas:
- Avoid unsterilised water: Don’t drink water from taps, wells, or streams.
- Boil local water: If needed, boil it for three minutes, then let it cool naturally.
- Skip tap water ice cubes: Use bottled or boiled water for ice cubes.
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Safe baby formula: Mix baby formula with bottled or boiled water.
Bon voyage!
By prioritising your gut health before, during, and after your travels, you're setting yourself up for a smoother adventure.
This information is intended for educational purposes only and should not be considered medical advice. The article does not imply that any substance mentioned is intended for the diagnosis, cure, treatment, or prevention of any disease.
