There’s nothing worse than being on vacation and experiencing digestive issues. Whether you’re dealing with bloating, gas, or an upset stomach, these problems can quickly put a damper on your getaway.

Luckily, there are several steps you can take to prevent and manage digestive problems while you’re traveling. Read on to discover how you can enjoy your trip to the fullest without any tummy troubles.

1. Plan Your Meals

When you’re on vacation, it’s easy to throw caution to the wind and indulge in all the local delicacies. While it’s important to enjoy the local cuisine, try to plan your meals wisely.

Look for restaurants that offer a variety of options, including lighter dishes that are easier on the digestive system. It’s also a good idea to have a general schedule for your meals to ensure you don’t skip any or eat too close to bedtime.

2. Stay Hydrated

Drinking enough water is crucial for maintaining good digestion. Dehydration can lead to constipation and other digestive issues, so make sure you stay properly hydrated throughout your trip.

Carry a refillable water bottle with you and aim to drink at least eight glasses of water every day.

3. Be Mindful of Alcohol Consumption

Alcoholic beverages can irritate the lining of the stomach and lead to digestive problems. While it’s alright to indulge in a few cocktails or a glass of wine, excessive alcohol consumption can cause bloating, diarrhea, and heartburn.

Be mindful of your alcohol intake and try to limit it to moderate amounts.

4. Pack Digestive Supplements

In case you do experience any digestive issues while traveling, it’s helpful to have some digestive supplements on hand. Probiotics, for example, can help regulate digestion and promote a healthy gut.

Ginger capsules or herbal teas can also be useful for calming an upset stomach. Consult with your doctor before taking any supplements to ensure they won’t interfere with any medications you may be on.

5. Take it Easy on Street Food

Trying out local street food can be an exciting culinary adventure. However, it’s important to exercise caution, especially in areas with questionable food safety standards.

Street food can be contaminated and may lead to food poisoning or other digestive issues. If you do decide to try street food, make sure it’s from a reputable vendor and opt for cooked dishes rather than raw or uncooked ones.

6. Practice Portion Control

Overeating is a common occurrence on vacation, but it can also lead to digestive distress. Practice portion control by ordering smaller-sized portions or sharing meals with your travel companions.

By being mindful of your portion sizes, you’ll reduce the risk of overeating and the uncomfortable symptoms that can follow.

7. Stay Active

Engaging in physical activity can help stimulate digestion and prevent constipation. While on vacation, try to incorporate exercise into your daily routine. Take walks around the city, explore nature trails, or go for a swim in the hotel pool.

Not only will it help keep your digestive system on track, but it’ll also boost your overall well-being.

8. Manage Stress Levels

Stress and anxiety can wreak havoc on your digestive system. When you’re on vacation, it’s important to find ways to relax and manage your stress levels.

Practice deep breathing exercises, try meditation, or engage in activities that bring you joy and help you unwind. By keeping stress at bay, you’ll promote better digestion and enjoy your trip to the fullest.

9. Avoid Trigger Foods

Be aware of foods that tend to trigger digestive issues for you personally. Common culprits include spicy foods, dairy products, and high-fat dishes. While it’s tempting to indulge, try to avoid these trigger foods or consume them in moderation.

Opt for meals that are easier to digest, such as lean proteins, fruits, and vegetables.

10. Seek Medical Help if Needed

If you’re experiencing severe digestive problems that don’t seem to go away or worsen over time, don’t hesitate to seek medical help.

It’s better to address any underlying issues or conditions promptly to ensure your health and well-being. A healthcare professional can provide guidance and appropriate treatment options to alleviate your symptoms.