Holidays can wreak havoc with your gut..here's how to keep your digestion on track

We spend weeks looking forward to our holidays, yet for many people the first couple of days are accompanied by bloating, constipation, diarrhoea ,or an unsettled stomach.

That’s no coincidence. People often think it’s just the rich food or cocktails, but your digestive system is actually responding to something much bigger.

Within the first 48 hours of travelling, you have often changed sleep pattern, meal timings, activity levels, fluid intake and daily routine all at once. Your digestive system thrives on consistency, so it’s not surprising that many people notice changes in how they feel.

With thousands of us heading away in the summer, Kirsten says digestive symptoms are one of the most common - and overlooked - side-effects of travel. From early morning flights and long periods of sitting to dehydration, unfamiliar foods and disrupted routines, travel places extra demands on the digestive system.

While these changes are usually temporary, understanding what’s happening can help people reduce the chances of holiday bloating, constipation, diarrhoea and indigestion spoiling the start of their trip.

People spend weeks planning what to pack, but very few think about preparing their digestive system for travel.

The reality is that holidays change almost every routine your digestion relies on, often within a matter of hours.

While anyone can experience digestive symptoms while travelling, people living with IBS and other digestive conditions often find these changes more noticeable.

People with IBS tend to have a more sensitive gut-brain connection, so changes that might cause mild bloating in one person can trigger much more significant symptoms in someone with IBS. The good news is that there are simple ways to support your digestion before and during your holiday.

Why the first 48 hours matter

The first couple of days are when the biggest changes happen all at once. You might have an early morning flight, spend hours sitting down, eat at unusual times, drink less water than normal, and be exposed to heat or alcohol. Each of those changes can influence digestion individually, but together they can have an even bigger impact.

Fortunately, most holiday digestive issues are temporary and settle as your body adjusts.

Understanding what affects your digestion is the first step to helping prevent them.

The five holiday habits affecting your digestion

1. Swapping routine for spontaneity

Your digestive system loves predictability. Holidays often mean earlier starts, later nights, different meal times, and disrupted sleep patterns, all of which can temporarily alter digestion.

Like the rest of your body, your digestive system works best with a regular routine. Even small changes to when you eat and sleep can influence bowel habits.

2. Not drinking enough

Flying, hot weather, alcohol and busy days exploring can all increase your risk of dehydration. One of the most common reasons people experience constipation while travelling is simply not drinking enough fluids. Even mild dehydration can slow the movement of the bowel.

3. Eating differently

Whether it’s larger portions, richer meals or simply foods you don’t normally eat at home, holidays often mean your digestive system has plenty to adapt to.

It’s not that holiday food is necessarily unhealthy - it’s simply different. Your gut microbiome adapts to your usual eating patterns, so suddenly changing what and when you eat can temporarily affect digestion.

4. Sitting for longer

Whether you’re on a long-haul flight, a road trip or spending more relaxing by the pool, being less active than usual can slow digestion. Movement helps stimulate the bowel, so long periods of sitting can contribute to constipation and leave people feeling sluggish.

5. Ignoring your body’s natural signals

Long journeys, unfamiliar public toilets and packed itineraries often mean people delay going to the toilet or ignore their usual routine. It might not seem a big deal, but delaying a bowel movement or regularly ignoring the urge to go can contribute to constipation and make digestive discomfort worse.

How to keep your digestion on track while travelling

If you want to give your digestive system the best chance of staying happy while you’re away, I recommend you:

1. Stay hydrated, particularly before, during and after flying.

2. Keep some routine where possible, including eating meals at roughly the same times each day.

3. Don’t forget fibre by continuing to eat fruit, vegetables and wholegrains while you’re away.

4. Build movement into your day, whether that’s stretching during a flight or taking a short walk after meals.

5. Listen to your body and don’t ignore the urge to use the toilet.

6. Go easy on alcohol, particularly in hot weather, as it can contribute to dehydration.

If you have IBS, continue using management strategies that you know work for you rather than abandoning your routine completely.

Holidays should be about making memories, not worrying about your digestion. A few simple habits can make a real difference, and if your digestion does change while you’re away, try not to panic. For most people, it’s simply your body’s natural response to a sudden change in routine, and things usually settle once you’re back into a normal rhythm.

Kirsten Jackson is an award-winning Registered Dietitian, internationally recognised gut health expert and founder of The IBS Dietitian in the UK.