Travel Tips for the Tender Gut

Tampa FL

29 July, 2021

2:36 PM

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By Gastro MD Travel and business restrictions necessitated by the global pandemic are lifting, and the world is opening up again, bringing much excitement that we can now make plans to travel. But before you start packing for your vacation, remember that careful planning can help prevent unfortunate events that may leave you laid up in your room with tummy troubles–particularly if you have a tender gut. A tender gut or sensitive stomach means your tummy easily gets upset and experiences digestive disruptions. You may have symptoms such as indigestion, changing bowel habits and discomfort. Because issues associated with a tender gut can be triggered by what you eat, you’ll need to be cautious of your diet. Here are some of our best travel tips if you have a sensitive stomach. Avoid food triggers. If you have sensitivities to foods with dairy, gluten or other ingredients, being on vacation shouldn’t be an excuse to suddenly start eating carelessly and give into temptation. Don’t be ashamed to ask the restaurant about ingredients in their dishes; they will understand. Reconsider spicy foods. Spicy foods have capsaicin, a chemical naturally found in peppers that may irritate the stomach lining—and may have a laxative effect on sensitive stomachs. If you’ve had issues with spicy and oily dishes in the past, now is not the time to get adventurous. Traveling may seem like the perfect time to try a new culture’s famous dishes and local street food. However, spicy food is a common food trigger for those with tender guts. Drink safe water. While vacationing, make sure you’re well-hydrated. Good hydration prevents constipation and ensures your stomach digests and absorbs nutrients efficiently. More importantly, ensure you’re drinking safe water. A tender gut is more sensitive to unsafe water, which can cause cramping and diarrhea. When at a restaurant, stick to bottled water and avoid ice cubes, which may be made with contaminated tap water. If you try to avoid bottled water and single-use plastic, be sure you’re filling your refillable water container with safe, filtered water. Don’t overeat. Eating is one of the joys of traveling because there are so many new options. And if you’re traveling with family and friends, it’s easy to get caught up in the fun and disregard your diet. So while it’s fine to try new things, you should avoid overindulging. If you have a tender gut, overeating may lead to painful food obstruction. Wash your hands regularly. Because of the pandemic, we’re all more aware of how washing our hands thoroughly can save lives. For those with a sensitive stomach, washing your hands often during travel also means avoiding germs that could disrupt your sightseeing or adventure-experience plans. Whether you’ve only experienced mild stomach issues that pass on their own or you have been diagnosed with a gastrointestinal disease, being cautious of what you eat during travel can ensure your tender gut doesn’t ruin your holiday.