8 scientific tips to prevent digestive disorders while traveling

The digestive system relies on stability. When traveling by plane, train, or changing environments, circadian rhythms are disrupted, often leading to digestive disorders. Applying the following proactive solutions will help maintain stable intestinal function throughout your journey.

1. Always monitor food and water sources: A common cause of digestive distress is unsanitary food or water. In unfamiliar areas, use bottled water for drinking and brushing teeth, and avoid ice cubes made from local tap water. Regarding food, Assoc. Prof. Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, emphasizes the principle of 'eating cooked and drinking boiled.' Prioritize clean eateries where food is thoroughly cooked and well-covered.

2. Stay hydrated: Dehydration is a primary cause of travel-related constipation, especially in the low-humidity environment of an airplane cabin. Carry a personal water bottle for regular intake. Limit alcohol and caffeine, as they are diuretics that worsen dehydration and slow down digestion.

3. Maintain regular activity: Sitting for long periods during transit slows down bowel movements. Take breaks to walk after every hour, perform stretching exercises, or take a 20-minute light walk after meals to stimulate the digestive system.

4. Prepare smart snacks: Avoid fast food high in salt and fat at airports. Prepare fiber-rich snacks such as nuts or dried fruit to support regular bowel movements.

5. Follow circadian rhythms: Time zone changes can cause 'metabolic jet lag.' Try to adjust your breakfast, lunch, and dinner times to the local time as quickly as possible to reset your internal body clock.

6. Manage stress: Stress during travel can redirect blood flow away from the digestive system, causing stomach aches or cramps. Deep breathing and staying relaxed will help the stomach function more smoothly.

7. Use probiotics correctly: According to Assoc. Prof. Dr. Nguyen Thi Lam, supplementing with probiotics before and during the trip strengthens the gut microbiome and bolsters the intestinal immune barrier. It is also advisable to carry basic digestive aids such as probiotics, electrolyte replacement (oresol), and anti-bloating medication.

8. Listen to your body: Avoid overeating or late-night meals, as these overload digestive enzymes. Pay attention to signs like heartburn or bloating and address them early with appropriate standard medication if necessary.