What is a Holiday Bloat?
Ever been travelling and feel that good old “holiday bloat” or upset stomach telling you to cancel the rest of the plans on the itinerary for the day? From early flights and long journeys to new cuisines and busy afternoons, the first 48 hours of any holiday can be surprisingly disruptive to your gut. These first couple of days can bring an unwelcome combination of bloating, constipation, diarrhoea or an unsettled stomach. And according to Registered Dietitian Kirsten Jackson, founder of The IBS Dietitian, it is not necessarily the holiday food or cocktails getting the blame.
“People often think it’s just the rich food or cocktails, but your digestive system is actually responding to something much bigger,” she says. Within these first 48 hours of travelling, several everyday habits can change at once: when you sleep, when you eat, how much you move and how much water you drink. Add a long flight, warmer temperatures or a few glasses of wine, and suddenly your gut is navigating a very different routine than it’s used to, hence the holiday bloat. The good news? You do not need to spend your holiday counting grams of fibre or turning down every indulgence. A little awareness can go a long way.
Why The First 48 Hours Matter
The beginning of a trip is when your usual rhythm is most likely to disappear. An early flight might mean breakfast at an unfamiliar hour, while a long journey can leave you sitting for several hours. Once you arrive, sightseeing, late dinners and forgetting to drink enough water can quickly become the norm. “Your digestive system thrives on consistency, so it’s not surprising that many people notice changes in how they feel,” Jackson explains. For those living with IBS, these changes can be particularly noticeable. Jackson says that people with IBS can have a more sensitive gut-brain connection, meaning relatively small disruptions to routine may trigger more significant symptoms.
Check these 5 Holiday Habits That Can Upset Digestions
1. Are you abandoning your routine?
Late dinners, lie-ins and spontaneous plans are part of the fun, but suddenly changing when you eat and sleep can temporarily affect your bowel habits. Keep some familiarity where possible. You do not need to follow your usual schedule exactly, but eating meals at roughly similar times can help, and avoid upset stomachs and holiday bloat.
2. Are you forgetting to hydrate?
Between airport queues, flights, sightseeing and sunny afternoons, staying hydrated can easily slip your mind. Dehydration is one of the most common contributors to constipation, while hot weather and alcohol can make it worse. Keep water close by and drink regularly, particularly before and after flying.
3. Are you changing your diet overnight?
Trying local food is one of the best parts of travelling, but suddenly eating larger portions, richer meals or unfamiliar ingredients can leave your gut adjusting. “It’s not that holiday food is necessarily unhealthy – it’s simply different,” says Jackson. Enjoy the local cuisine while keeping some familiar sources of fibre, such as fruit, vegetables and wholegrains, in your meals.
4. Are you sitting for too long?
Long flights, road trips and lazy pool days can mean considerably less movement than usual. Since movement helps stimulate the bowel, prolonged sitting can contribute to constipation. Look for easy opportunities to move. Stretch during a journey, walk around the airport or take a stroll after a meal. And a walk is excellent for aiding with holiday bloat! A light 10–15-minute walk after a meal lets you take in more views on your holiday and effectively stimulates the muscles in your digestive system.
5. Are you ignoring your body’s signals?
Busy itineraries and unfamiliar public toilets can make it tempting to delay going to the toilet. However, repeatedly ignoring the urge can contribute to constipation. When your body tells you it is time, listen to it. You’ll thank yourself.
Follow these tips and your holiday bloat will come back into your control.
For more wellness travel tips, read here
