HOLIDAY GUT: HOW TO STAY REGULAR WHILE TRAVELLING

Dr. Simone Gabbanini, Quality Control Manager

Have you ever gone on vacation and found yourself, after a few days, with a completely upset gut?

Bloating, heaviness, intestinal gas, constipation, or episodes of diarrhea can appear precisely when we want to feel more free and relaxed. This is a very common situation: during a trip, schedules, diet, rest, and, more generally, all those habits that contribute to our daily balance change.

However, with a few precautions, it is possible to help the gut maintain its regularity and enjoy the vacation with greater serenity.

Why does the gut change when we are on vacation?

The gut is sensitive to changes in routine. Even seemingly small changes can alter the frequency of bowel movements and cause a feeling of abdominal discomfort.

On vacation, for example, we tend to:

• eat at different times than usual

• consume richer or more abundant meals

• try new foods

• drink less water

• move less during long journeys

• sleep at irregular hours

• postpone going to the bathroom

• deal with stress, waiting, and schedule changes

Insufficient fluid and fiber intake and reduced physical activity are among the factors that can promote constipation.

The result can be a slower gut or, conversely, increased digestive sensitivity, especially when the diet changes rapidly.

The most common intestinal disorders during travel

The manifestations can vary from person to person. Among the most common disorders we find:

• abdominal bloating

• excessive gas production

• feeling of heaviness

• slowed digestion

• constipation

• cramps or abdominal discomfort

• more frequent bowel movements

• episodes of diarrhea

Constipation during travel is often linked to changes in habits, poor hydration, less physical activity, or the tendency to ignore the urge.

Diarrhea, on the other hand, can depend on a sudden change in diet, individual sensitivities, or the consumption of contaminated food and drinks. This latter possibility requires particular attention during international travel and in destinations where hygiene and sanitary conditions differ from those usually experienced.

Gut and stress: the role of the gut-brain axis

The gut is often referred to, in a popular way, as our "second brain." This expression refers to the existence of the gut-brain axis, a complex bidirectional communication system between the gastrointestinal tract and the nervous system.

Stress, agitation, schedule changes, fear of flying, jet lag, and lack of sleep can therefore also affect digestive well-being. Scientific research shows that stress can influence motility, sensitivity, and other gastrointestinal functions.

It is not uncommon, for example, to feel more bloated before departure, have difficulty going to the bathroom in the first few days of vacation, or perceive the intestinal urge during moments of particular tension.

How to maintain regular bowel movements on vacation

1. Maintain good hydration

When it's hot, you spend many hours outdoors, or you face long journeys, it's easy to drink less than necessary.

Always carry a water bottle with you and spread your water intake throughout the day, without waiting until you are very thirsty. Proper hydration is also important for fiber to perform its function adequately.

The fluid requirement is not the same for everyone and can increase in the presence of high temperatures, physical activity, or intense sweating.

2. Don't forget the fiber

Fruits, vegetables, legumes, and whole grains contribute to the daily fiber intake and can promote normal intestinal function.

Even on vacation, try to include plant-based foods in your main meals, avoiding replacing them completely with baked goods, snacks, fried foods, and highly processed foods.

If you are not used to eating a lot of fiber, increase your consumption gradually: a sudden increase could temporarily accentuate bloating and gas production.

3. Try to maintain some regularity

It is not necessary to follow the same schedule as at home, but it is useful to avoid alternating long fasts with excessively abundant meals.

Try to maintain a fairly regular meal schedule and allow yourself enough time to eat slowly and chew well.

Also, going to the bathroom without rushing and without repeatedly ignoring the urge can help the gut regain its rhythm.

4. Move every day

Walking, swimming, or taking a short hike doesn't just mean staying active: movement can also contribute to normal bowel function.

During long journeys by car, train, or plane, when possible, take breaks, get up, and walk for a few minutes.

5. Pay attention to water and food

When traveling to places where you are unsure of the water quality, choose beverages in intact and sealed packaging. Avoid ice if you don't know the origin of the water and pay attention to raw foods.

Fruit is preferable when it can be washed with safe water or peeled personally. Proper hand hygiene before eating also helps reduce the risk of infectious intestinal disorders.

6. Don't overdo it from the first day

Vacation also means discovering new flavors and indulging in some pleasures. It is not necessary to give up, but it can be useful to avoid completely changing your diet from the first meal.

Very fatty, abundant, or spicy dishes, combined with increased alcohol consumption and irregular hours, can put a digestive system already busy adapting to a new routine to the test.

An aid for intestinal regularity during travel

When diet and good habits are not enough, it is possible to consider specific support to bring with you.

REGOLA TIN is a food supplement with fiber and prebiotics, formulated to promote intestinal regularity and support the balance of bacterial flora.

It can be useful when changes in habits, diet, or daily rhythms make the gut sluggish and contribute to the appearance of bloating and abdominal discomfort.

Including it in your travel kit provides targeted support on days when the gut struggles to regain its natural balance.

And for stomach well-being?

Travel and vacations can also affect digestion. Richer meals, different foods than usual, and irregular hours can leave a feeling of heaviness or make the stomach more sensitive.

In these cases, GASTRO LEN is the BeC supplement formulated to support gastric and digestive function. Its composition based on selected ingredients can support the body during periods when the stomach requires more attention.

REGOLA TIN and GASTRO LEN therefore meet different needs:

• REGOLA TIN is designed for intestinal regularity and balance;

• GASTRO LEN is dedicated to stomach well-being and function.

Changing environment, diet, and schedules can temporarily test intestinal balance. Drinking regularly, consuming an adequate amount of fiber, exercising, and maintaining some simple habits can help prevent many of the most common disorders.

With a little attention and the most suitable support for your needs, you can enjoy your trip with greater ease, leaving room only for the most beautiful surprises.

Food supplements should not be intended as substitutes for a varied and balanced diet and a healthy lifestyle. In case of persistent discomfort, pathologies, pregnancy, breastfeeding, or taking medications, seek advice from your doctor or pharmacist.