Tummy Tranquility On The Go: Maintaining Good Digestion While Travelling

You’ve booked the flights, planned the outfits, maybe even started dreaming about your first bite of real Pad Thai in Bangkok or croissant in Paris. But just as your suitcase starts to fill, so does that nagging worry: “What if the food doesn’t agree with me?” It’s a fair question—traveler’s diarrhea, constipation, and indigestion are some of the most common (and embarrassing) issues people face abroad.

And nothing ruins a sunrise hike or dinner reservation faster than racing to the bathroom—or worse, not being able to go at all. Gut issues can be caused by unfamiliar foods, unclean food or water, stress, or dehydration. 

But here’s the good news: you can prepare your gut – even if you suffer from digestive issues – for the journey ahead. With a little know-how and some smart habits, you can feel confident —not queasy—about everything your trip throws at you. From packing a digestive emergency kit to eating with intention and tapping into Canadian travel health advice, we’ve got your back (and your belly).

Visit a Travel Clinic

At least six weeks before departure, visit a travel clinic and learn what shots and precautions are necessary for your destination. Some vaccinations take time to work and some require two doses to be effective. 

Clinics can share good practices with you and can even advise you on what medications to bring with you on your trip to avoid common ailments like traveler’s diarrhea. 

Most vaccines will not be covered by public insurance. Check with your insurance provider before your appointment to know what will be covered. 

Stay Hydrated and Embrace Fibre to Avoid Traveler’s Diarrhea or Constipation

Starting a couple weeks before departure, make water your best friend—6–8 glasses a day. Pair it with fiber-rich foods like whole grains, fruits, veggies, or a gentle supplement (e.g., Metamucil). Fibre helps things move smoothly; water keeps it soft. Go slow: ramp up gradually to avoid bloating. A well-prepped gut is one less thing to worry about.

“If you’re travelling somewhere hot, make sure to pack electrolyte pouches or buy sports drinks. If you’re getting really sweaty, water alone won’t be enough to hydrate you. Pack pouches in advance and learn which brands are effective and taste good in the destinations you plan to visit,” Danya Cho, a nurse at Summit Health Travel and Vaccination Clinics said.

Eat Smart and Follow the Crowds

The Public Health Agency of Canada (PHAC) advices:

• Drink only boiled, treated, or sealed bottled water—for brushing your teeth, drinks, and ice. Even just swishing unclean water in your mouth can have consequences like traveler’s diarrhea. 
• Wash hands often (soap under warm water for at least 20 seconds) and carry sanitizer for a quick clean when you’re unable to reach a sink with soap.
• Avoid raw foods unless they’ve been peeled/cooked, and steer clear of street stalls if they appear unclean.

“If you’re going to eat street food, you need to be smart about it. If you have a sensitive stomach, I recommend eating in restaurants because you can ask for dietary modifications. But if you do choose to eat at a stall, always choose one with a line. If there are locals in line, even better.” Cho said. “If there’s a line, you’ll know the food will taste good and it’ll be less likely to make you sick.”

Build a Tummy-First-Aid Kit to Avoid Traveler’s Diarrhea and More

Pack a compact health kit focused on gut emergencies:

Learn what these medications are called in the country you’re travelling to and what brands work best. That way, if you run out or lose your health kit, you can buy more locally without panic googling.

Keep Moving

Travel often disrupts your routine. Think jet lag, long bus rides, new meals and meal times.

• Walk after meals to stimulate your gut. Gentle movement can aid in digestion. 
• Start the day with warm tea or broth. It nudges your digestive system awake and prepares it for the day ahead.
• Never ignore bathroom urges. Holding it in can lead to constipation, just making your bathroom breaks longer and more uncomfortable.
• Breathe deeply when stressed. Travel can be thrilling and exhausting at the same time; anxiety can tighten your gut. A moment of calm can save your stomach from traveler’s diarrhea.

Travelling is thrilling, but it can also be overwhelming. Sometimes, your stomach just needs a reminder that you’ve got this.

Know When Your Symptoms are Serious

Even the best-laid plans can hit turbulence. Look out for these red flags:

If your symptoms don’t go away, seek help. It’s better to act early than wait for symptoms to progress. And, if you haven’t thought about it before, this is where travel insurance can really come in handy. Getting checked out might save the rest of your trip.

Land with a Calm, Happy Belly, No Traveler’s Diarrhea in Sight

In the end, preparing your stomach for travel is really about giving yourself the freedom to fully enjoy the journey. No one wants to spend their dream vacation stuck in a bathroom or doubled over with cramps—and with a bit of preparation, you don’t have to.

Your gut is sensitive, yes—but it’s also smart and adaptable. With the right care, it can handle new foods, new rhythms, and new adventures. Hydrate, eat mindfully, stay clean, and carry your stomach-soothing essentials like a travel pro. And if things go sideways? Don’t panic—you’ve got the knowledge and the tools to get back on track.

So go ahead: sip the espresso, wander the night markets, take the long train ride through the mountains. With a happy, healthy gut, you’re not just travelling—you’re thriving. Bon voyage, and may your journey be unforgettable for all the right reasons.

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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment. To read about our editorial process, click here.