The Christmas season is almost here and with the weather remaining consistently cold in the UK, many of us are heading to sunnier climes.
But while we look forward to long, leisurely lunches and alfresco dinners, some of us are conscious of our gut health when traveling abroad.
Research by Yakult revealed that around half of Brits worry about “eating or drinking” something on holiday that will upset their stomach (47%), and more than a third suffer stomach pain, cramps or diarrhea while They are outside.
The UK has one of the most regulated food industries in the world, with over 150 regulations imposed on our food. And while visiting new places and trying new foods is half the fun of traveling abroad, it’s important to remember that not all countries have the same strict standards.
In fact, the latest statistics from the World Health Organization show that approximately 600 million (nearly 1 in 10 people) become ill each year after eating contaminated food, resulting in 420,000 deaths and the loss of 33 million years of life. healthy (DALY).
Fortunately, there are some steps we can take and mistakes we can avoid to help us keep our gut healthy during the holidays.
Intestinal health mistakes we make during the holidays
Do not avoid raw fruits and vegetables
One of the main sources of food contamination abroad is raw fruits and vegetables.
“While many of us think that undercooked meats are the main cause of an upset stomach, dirty and poorly prepared fruits and vegetables are more likely to cause discomfort, since bacteria live on their skin,” explains a health expert by Verve.
“Foods with thin, penetrable skin, such as apples, leafy greens, and cucumber, can especially put you at risk.”
Before consuming fruits or vegetables abroad, make sure you can wash, peel, or cook them before eating.
“When washing fruits or vegetables, it is recommended to use bottled water whenever possible,” adds the spokesperson.
Not practicing good hygiene
It may seem like obvious advice, but making sure you practice good hygiene while on vacation is another crucial way to avoid food poisoning or an upset stomach.
It is important to ensure that all the food and water you consume is safe by ensuring:
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Hands are washed thoroughly with soap and water before handling any food, eating, and always after using the bathroom.
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Limit contact with other travelers who have been in contact with a virus or consumed contaminated food to limit the spread of infection.
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He always ensures that his accommodation is kept clean and disinfected to prevent the spread of harmful bacteria.
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If someone you are sharing your holiday with comes into contact with an infection or stomach virus, be sure to safely dispose of any used or soiled items, including bedding, cutlery and dishes, and thoroughly clean all parts. .
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Make sure you bring hand sanitizer or antibacterial wipes in case you have poor handwashing facilities when abroad.
Not familiar with local cuisine
Traveling with a sensitive gut? Bex Prade, Clinical Nutritionist and Functional Medicine Practitioner: https://bexology.co.uk/ advises getting to grips with local cuisine slowly, as it can take a few days for your gut to adapt to a new diet.
“Gut bacteria need time to develop the right digestive enzymes for these new foods,” he explains. “Start with familiar dishes the first few days before diving into a full culinary adventure.”
Do not pack prebiotics
For those who experience constipation or loose stools while traveling, consider carrying a prebiotic fiber like PHGG.
“Available at most health food stores, PHGG can help soften hard stools and thicken softer ones,” advises Prade.
“It may be helpful to start taking this a few weeks before traveling. All you need is a teaspoon each morning with a little water before meals.”
Not staying hydrated on the flight
Prade says dehydration is a common cause of vacation-induced constipation and no one wants to feel that.
Not treating diarrhea the right way
If you unfortunately end up with a stomach virus, Prade says it’s generally recommended to avoid antidiarrheal medications at first, as this can prolong the infection.
Instead, he suggests trying:
• Eat smaller, more frequent portions. “This helps put less pressure on the inflamed intestine,” he explains.
• Drink plenty of fluids, but limit foods and drinks that can stimulate the colon, such as chili, high-fat foods, caffeine, and alcohol.
• Take electrolytes to replace lost water
• Pack saccaromycess boulardi, a probiotic yeast particularly useful for traveler’s diarrhea that you can find in most health food stores. “You can also purchase Optibac Travel Abroad at the nearest supermarket or pharmacy,” advises Prade. “Great when traveling to countries like Mexico, Thailand, India, Egypt, Australia, Kenya and more. Start about a week before traveling to help protect your gut,” she adds.
Not appreciating the positive aspects of gut health
The good news? Vacations are usually a win for your gut.
“Many of my clients with underlying gut problems report dramatic improvements while on vacation, thanks to the connection between the gut and the brain,” explains Prade. “A happy, relaxed brain leads to a happy, relaxed gut. If you’re struggling with ‘gut lag’ or an upset stomach while traveling, incorporate these strategies into your vacation preparation to make the most of your time away.”
