After a long flight or road trip, it’s not uncommon to experience digestive issues. From gas and bloating to diarrhea and constipation, travel can take a toll on your gut. Fortunately, there are ways to minimize the negative effects of travel on your digestion.
Here are eight tips for healthy post-travel digestion.
1. Drink Plenty of Fluids
Staying hydrated is key for keeping your digestive system functioning properly. Aim for at least eight glasses of water per day (or according to your doctor’s recommendation) while traveling, and avoid sugary drinks like sodas and juices that are not just high in sugar but can also contribute to gastrointestinal problems.
2. Eat Light Meals
Overeating while traveling is very common, especially during the holidays. Once you return from your trip, it’s time to go back to your normal, healthy diet. Stick with smaller meals throughout the day instead of large ones. Choose foods that are easy on the stomach, such as fruits, vegetables, whole grains, lean proteins, and yogurt. Avoid spicy or fatty foods that can trigger heartburn or other digestive issues.
3. Avoid Alcohol
Alcoholic beverages can dehydrate you and irritate your stomach lining, leading to indigestion. If you do drink while traveling, be sure to stay well hydrated by drinking plenty of water in between alcoholic beverages. Once you arrive home, it’s best to cut back.
4. Get Moving
Exercise helps keep things moving through the GI tract. Even a simple walk around the block after eating will help get things going, otherwise known as a postprandial walk. Just be sure not to overdo it – too much exercise right after eating could lead to cramps or nausea.
5. Manage Your Stress
Stress doesn’t just take a toll on your mind – it also affects your gut health. When you’re feeling stressed, try deep breathing exercises or meditation, which can help relieve symptoms associated with gastroesophageal reflux disease (GERD) and irritable bowel syndrome (IBS).
6. Stick to a Routine
Try to maintain a regular sleep schedule, as well as eating, drinking, and bathroom habits while traveling. This will help keep everything running smoothly.
7. Take Probiotics
Probiotics are live bacteria found in fermented foods like yogurt, kimchi, sauerkraut, etc. These good bacteria promote gut health and crowd out bad bacteria, helping you stay regular and GI symptom-free.
8. Mind Your Hand Hygiene
Hand hygiene is important when trying to reduce exposure to harmful germs, but it also helps prevent gastrointestinal infections. Wash your hands often, especially after going to the bathroom and before every meal. This is particularly important when traveling.
Top GI Doctors in Austin, TX
If you have GI issues following a trip, our gastrointestinal doctors at Austin Gastroenterology (AG) can help. We can take care of all your digestive issues, find out the underlying cause of your symptoms, and create an individualized treatment plan that will make you feel better. With proper treatment, you can return to focusing on your life and be in your best health.
To schedule an appointment with one of our GI doctors, call our GI clinic nearest you or use our online request form to schedule your visit.
