In the wellness world, gut health has become a cornerstone of long-term vitality. We now understand that our microbiome influences everything from immunity to mood. But there’s a second, often-overlooked layer to the conversation: situational gut health. What happens when your body is taken out of rhythm, when you’re on a plane for 14 hours, adjusting to new time zones, eating rich foods you don’t normally eat, or running on less sleep than usual?

These short-term disruptions can feel just as impactful as ongoing digestive imbalances, leaving you bloated, sluggish, or simply “off” when you most want to feel energized and present.

The good news? With the right rituals and food choices, you can protect your gut both for the long haul and in the moment, keeping your digestion, energy, and sense of wellbeing on track no matter where your travels take you.

Why Travel Disrupts Digestion
Clinical Nutritionist Selina Kuok explains that travel impacts digestion for a few key reasons: changes in routine and time zones, dehydration, reduced movement, and heavier meals that are often lower in fiber. Together, these can lead to bloating, sluggishness, or irregularity. But with some simple, mindful strategies, you can support your gut and get more out of your travels.

Selina explains: “Hydration and movement are the two biggest non-negotiables. Carry a refillable water bottle, add unsweetened electrolytes when needed, and make a point to stretch or walk whenever possible. Small rituals like these can make a big difference in how your gut adjusts to new environments. Packing healthy snacks such as nuts, fruit, or crunchy chickpeas, is another way to avoid relying on processed foods on the go.”

Food Choices That Support Digestion Abroad
Exploring local cuisine is part of the joy of travelling, but your gut will thank you for balancing indulgence with supportive foods.

• Fermented foods: Yogurt, sauerkraut, kimchi, or miso help replenish good bacteria and strengthen the microbiome. Many cultures have unique fermented foods, don’t miss the chance to try them.
• Fibre-rich meals: Begin your day with something grounding, such as oatmeal topped with nuts and berries, or a vegetable omelette with avocado and greens.
• Seasonal produce: Fresh, local fruits and vegetables not only support digestion but also connect you to the culture and rhythm of the place you’re visiting.

Indulgence Without the Aftermath
Travel often comes with late nights, cocktails, and desserts, but there’s no need to miss out.
The key is balance:

• Prioritise protein and vegetables during main meals so your blood sugar stays steady.
• Limit sugary mixers in drinks and alternate alcohol with water to protect the gut lining and stay hydrated.
• Eat before drinking, rather than on an empty stomach.
• Protect your sleep: even a single restful night helps the body reset and reduces the impact of overindulgence.

Stress, the Gut-Brain Axis, and Travel
Even the excitement of travel can be stressful on the body. The gut and brain are in constant dialogue, which means stress often shows up in digestion in the form of constipation, bloating, or heightened food sensitivities.

Selina shares that building simple, mindful rituals into your travel routine helps your gut recalibrate each day. Start the morning with warm water or a soothing herbal tea like ginger or peppermint. Do a few minutes of Pilates or gentle yoga to stimulate circulation and the gut-brain connection. Even short practices like five minutes of deep breathing or a guided meditation can help calm the nervous system and restore balance, whilst taking a short walk after meals helps improve motility and reduce bloating.

The Role of Probiotics
Probiotics can be a powerful ally on the road. Travel disrupts the microbiome, but starting probiotics a week before departure and continuing throughout your trip can support resilience, immunity, and regularity. Shelf-stable options are best for ease of travel.

Debunking Common Travel Gut Myths

• Myth: Fasting while travelling prevents bloating.
  Reality: Long gaps without food can slow digestion and disrupt the microbiome. Instead, eat small, balanced meals.
• Myth: Carbonated drinks settle the stomach.
  Reality: Fizzy beverages can worsen bloating, especially in-flight. Choose still water or herbal teas.
• Myth: Jet lag only affects sleep.
• Reality: Circadian rhythms also regulate digestion. Adjust meal times to your destination as soon as possible to minimise disruption.

Movement as Medicine
Finally, remember that movement isn’t just about fitness, it’s also essential for gut health. Pilates, walking, and gentle stretching keep things moving, reduce bloating, and bring mindfulness into your day.

As Selina puts it: “A happy gut doesn’t just happen at home. With awareness and a few small rituals, you can feel grounded, energised, and connected, no matter where in the world you are.”

Selina will be having another talk at Flex Studio Central. Don’t miss this unique opportunity to learn directly from Selina and begin your journey toward better health. Reserve your spot today and experience the benefits of evidence-based wellness firsthand!

18 October 2025 Saturday – 4:30 pm

Resilient from Within – Immune Boosting Strategies for Travel and Everyday
Life.
@ Flex Studio Central
3/F Man Cheung Building, 15-17 Wyndham Street Central
Book a spot for October’s Talk