Let’s get one thing straight: holidays are for relaxing. Feet up, cocktails in hand, maybe a buffet the size of a small nation. But while your brain is on holiday mode, your gut? Oh, it’s in panic mode.
One minute it’s chilling at home with its usual diet and bathroom schedule, and the next it’s being blasted with rich foods, unfamiliar water, extra beers, and weird new cheese it wasn’t emotionally prepared for. No wonder bloating, constipation, and other ‘gut dramas’ show up like uninvited guests at your all-inclusive paradise.
Let’s unpack what’s really going on in your belly when you go abroad, and how to actually avoid spending half your holiday doubled over like you’ve swallowed a beach ball.
First Line of Defence: Live Bacteria (aka Friendly Gut Bouncers)
Start taking a good quality probiotic supplement at least four weeks before your trip. Think of them as your gut’s personal security team, ready to handle the foreign buffet invasion.
These live bacteria help:
- Promote regular bowel movements (yes, poo like clockwork, even in Spain)
- Reduce bloating and gas
- Defend against bacteria your gut isn’t used to
Make it a daily ritual, like sunscreen or eye-rolling at airport prices.
Charcoal: The Black Magic in Your Travel Bag
I never go on holiday without activated charcoal, and neither should you.
Why? Because charcoal is like the Marie Kondo of your digestive system: it binds to toxins and gases, helps flush out the stuff that’s making you feel gross, and brings peace and order back to your tummy.
Ideal for:
- Food poisoning (hello, street food roulette!)
- Overindulgence (yes, you needed that third plate)
- Gas, bloating, and general “my stomach hates me” vibes
- Fast, natural, effective. Total gut hero
☀️ Bloating in the Heat: It’s Not Just the Beers
Hot weather is a dream for your tan, but a nightmare for your digestive system.
Here’s what happens:
- Your blood vessels expand to help you cool down
- This causes fluid to leak into tissues, especially in your tummy, ankles, and hands (hello, puffy fingers)
- Digestion slows down as your body focuses on not melting
Result: more time for food to ferment → more gas → bloated beach belly
And let’s be honest: summer comes with a side of more fizzy drinks, later meals, alcohol, and a smug sense of “it’s fine, it’s holiday calories.” Unfortunately, your gut didn’t get the memo.
Hydration: The Boring but Vital Bit
In the heat, your body becomes a bit selfish. It sends most of your water to your brain (yes, your brain’s basically a diva demanding 75% of your fluids) and your gut is left dry, cranky, and sluggish.
This means:
- Constipation (nothing like a week of it to ruin paradise)
- Bloating
That heavy, full feeling no matter how little you’ve eaten
Solution? Sip plain water throughout the day, not all at once like you’re doing a hydration challenge. Add fruit or herbs if you hate the taste. Just keep it steady, and keep it simple.
✈️ Final Thoughts: Take Your Gut on Holiday With You
The truth is, your digestive system is like that friend who’s a bit particular: it doesn’t like surprises, it thrives on routine, and when it’s upset, everyone knows about it.
So if you want to actually enjoy your break (and not spend it Googling “how to poop in Portugal”), pack smart:
- Probiotics? ✔️
- Charcoal? ✔️
- Water bottle? ✔️
- A sense of humour when things get gassy? Always ✔️
Because let’s face it, your gut deserves a holiday too. Just… maybe don’t feed it five plates of seafood paella on day one.