{"id":6801,"date":"2025-07-21T11:08:03","date_gmt":"2025-07-21T11:08:03","guid":{"rendered":"https:\/\/www.mindfulchef.com\/blog\/?p=6801"},"modified":"2025-07-21T11:09:01","modified_gmt":"2025-07-21T11:09:01","slug":"how-to-stay-on-top-of-your-gut-health-during-the-summer-holidays","status":"publish","type":"post","link":"https:\/\/www.mindfulchef.com\/blog\/how-to-stay-on-top-of-your-gut-health-during-the-summer-holidays\/","title":{"rendered":"How to stay on top of your gut health during the summer holidays"},"content":{"rendered":"

If you\u2019ve got a summer packed with plans – whether it\u2019s a UK-based staycation, jetting off to somewhere sunny, or you\u2019re just enjoying quality time at home with your family – you want to feel your best. More often than not, the way to achieve that lies within your gut.<\/span><\/p>\n

Written by Dr Megan Rossi (PhD, RD), Founder of The Gut Health Doctor<\/b><\/p>\n

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Start with your gut immune: connection\u00a0<\/b><\/p>\n

In my <\/span>previous post<\/span><\/a>, I explained that the gut is more than just a digestive organ, and it can actually support nearly all other bodily functions, including the immune system. With around 70% of your immune system living in your gut, it\u2019s essential to feed your microbes with the gut-nourishing variety they need. Not only can this support your day-to-day wellbeing, but research shows that those with more diverse gut microbes are less likely to experience travel-related gut symptoms, including travellers\u2019 tummy (more on that below). So, start upping your plant points by 10 extra varieties per week for at least two weeks before you travel. Although if you have a more sensitive gut, be sure to increase your fibre gradually \u2014 slow and steady is the best way to train your gut to become fibre fit.<\/span><\/p>\n

Hydration hacks (beyond just water)<\/b><\/p>\n

Hydration plays a huge role in gut health, particularly for keeping things moving and preventing constipation (a common side-effect of travel, heat, or dietary changes). Yes, water is key (around 2L per day is the guideline), but you can also increase your water intake by eating more water-rich foods, such as cucumbers, melons, celery, and leafy greens. Plus, be mindful of caffeine and alcohol, which can be dehydrating, particularly if you up your intake and your body isn\u2019t used to it. I always recommend alternating alcoholic drinks with a non-alcoholic alternative (like kombucha, which has added gut benefits as a fermented drink). And as for those electrolyte powders you\u2019ve seen on social media? Unless you\u2019re doing prolonged, intense exercise, sweating heavily, or recovering from vomiting or diarrhoea, you don\u2019t need them. In fact, I\u2019d recommend against them, given they are mostly just added sugar, salt and sweeteners.<\/span><\/p>\n

Avoid the IBS mile-high club<\/b><\/p>\n

Ever noticed your belly feeling uncomfortably bloated mid-flight? That\u2019s because as the plane climbs, the air pressure in the cabin drops, and any gas trapped in your gut expands. It\u2019s the same reason your ears pop and your crisp packet balloons. I like to call it \u2018mile-high IBS\u2019. If flying leaves your gut feeling off, you might benefit from going easy on FODMAPs (a group of fermentable carbs found in foods like onions, garlic and certain fruits) in the 24\u201348 hours before take-off. The <\/span>FODMAP-lite approach<\/span><\/a> is a great starting point. Just remember to bring these foods back into your diet once you\u2019ve landed, as many FODMAPs are prebiotic and help feed your beneficial gut microbes.<\/span><\/p>\n

Tackle travellers\u2019 tummy<\/b><\/p>\n

If you catch a stomach bug while away, your first instinct may be to reach for an antidiarrheal medication. But it\u2019s often best to hold off at the start. Slowing things down too soon can actually prolong the infection by keeping the bug trapped inside.<\/span><\/p>\n