Traveling to a new country is an exciting adventure, but it can also present challenges to our well-being, particularly when it comes to maintaining a healthy microbiome and supporting colon health. The unfamiliar environment, changes in diet and circadian rhythm, as well as exposure to new bacteria can impact our digestive system. To ensure a happy gut while exploring the world, here are some best practices for microbiome support and colon health during your travels.

1. Probiotic Powerhouse:
   Start your journey by fortifying your gut with a high-quality probiotics. Probiotics, commonly found in fermented foods like yogurt and kefir, aid in maintaining a balanced gut microbiome. I strongly suggest you opt for local yogurt as soon as you arrive if at all possible. Travel-friendly probiotic capsules are convenient for on-the-go support although I encourage a foods first approach when available. Please bear in mind, not all probiotic supplements are equal. Stay tuned for a future post on this.

2. Hydration Heroics:
   Staying hydrated is key to overall health, and it plays a crucial role in supporting your colon. Carry a reusable water bottle and make a conscious effort to drink enough potable water, especially in regions with different climates. In areas where the water quality is clear but may be uncertain, consider bringing a UV wand that alerts you when the water in your bottle has been zapped of any potentially harmful microbes.
   If you feel like the water is going right through you or if it actually is (such as in Traveler’s diarrhea), consider drinking electrolytes apart from food. Coconut water and bone broth cooked with potatoes may be a great option for restoring your electrolytes.

3. Fiber Focus:
   Maintain a fiber-rich diet to promote healthy digestion and support your colon. Incorporate fruits, vegetables, whole grains, and legumes into your meals. This not only nourishes your microbiome but also helps prevent constipation, a common issue during travel. While some fibers are technically prebiotics I opted to make prebiotics its own factor here because it is that important (see number 4).

4. Prebiotic Prowess:
   Foster the growth of beneficial bacteria by including prebiotic-rich foods in your diet. Garlic, onions, leeks, asparagus, and bananas are excellent sources of prebiotics, encouraging a flourishing microbiome.

5. Mindful Eating:
   Being in a new place will also present with it new edible delectables. Ask around and see what the locals in your new environment consume, how they consume it, and what they might consume it with, as you may also be expanding your microbiome profile by doing so. Even though you may be far from home, it may pay off later to remain mindful of your dietary choices. Proceed with caution and gradually introduce new foods to allow your gut to adapt. Opt for balanced meals that include a mix of fiber, healthy fats, and proteins.

6. Restorative Sleep:
   Quality sleep is a cornerstone of overall well-being, including gut health. Prioritize a consistent sleep schedule, creating a conducive environment for your body to repair and rejuvenate.

7. Physical Activity:
   Keep your body moving even while on the road. Physical activity supports regular bowel movements and contributes to a healthy gut. Explore the local scenery through walks, hikes, or even a light workout.

8. Herbal Assistance:
   Incorporate herbal teas known for their digestive benefits, such as peppermint or ginger tea. These can help soothe the digestive system and provide a comforting routine during your travels.

9. Stress Management:
   Travel can be stressful, and stress can impact your gut health. Practice mindfulness, deep breathing, or meditation to manage stress levels and promote a harmonious balance in your digestive system.

10. Recreate a routine:
    The more you can recreate a similar home routine while you travel, such as when you eat, sleep, and allow time to use the toilet, that in itself can help your body flow and continue daily bowel movements.

11. Seek Local Guidance:
    If you encounter digestive issues, consider seeking advice from local experts or doctors who are familiar with the regional health issues. They can offer valuable insights and recommend products to aid your digestive health.

Embracing these best practices for microbiome support and colon health while traveling will not only enhance your overall well-being but also allow you to fully immerse yourself in the wonders of a new destination. As you explore, remember that a happy gut is the foundation for a happy journey. Safe travels!

Darlene J. Weiss

Living Waters

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