In the realm of travel woes, we typically think about jet lag, but there’s another travel or change of routine culprit often lurking in the shadows: gut lag. Unlike its more famous counterpart, jet-lag, gut lag isn't solely dependent on crossing time zones; it's a disturbance that arises whenever our routines are upended. From changing time zones and diets on holidays to navigating unfamiliar bathrooms, our digestive systems can experience quite the rollercoaster ride. So, what is gut lag and how can we conquer it?
Understanding Gut Lag
Gut lag is essentially a disruption in our digestive rhythm caused by changes in our environment, habits, and diet. While jet lag primarily affects our sleep-wake cycle due to time zone changes, gut lag manifests as digestive discomfort, irregular bowel movements, and overall unease when our daily routines are altered.
Imagine you're on holiday overseas, indulging in the local cuisines and embracing new experiences. While your taste buds may be dancing with delight, your gut might be sending distress signals as it tries to adapt to unfamiliar foods, environment and possibly mealtimes. Additionally, the stress of travel combined with changes in hydration levels and physical activity can further exacerbate gut lag.
The Role of Routine
Our digestive systems thrive on routine. Regular meal times, consistent dietary choices, and familiar surroundings signal to our bodies that all is well. However, throw in a sudden shift in schedule or a drastic change in our food, and it's no surprise that our digestive systems can rebel.
When we travel, especially to destinations with different culinary traditions and ingredients our bodies may struggle to adjust. Spicy foods, rich sauces, or excessive amounts of oils or fats can wreak havoc on our digestive tracts, leading to bloating, gas, or even more severe symptoms like diarrhea or constipation.
Diet Dilemmas
One of the primary triggers of gut lag is dietary changes. Whether it's sampling street food in Bangkok or savouring tapas in Barcelona, our stomachs encounter a barrage of new flavours and ingredients. While these culinary adventures add excitement to our travels, they can also throw our digestive systems off balance.
In addition, dietary differences extend beyond what we eat to how we eat. In some cultures, meals are enjoyed leisurely, with multiple courses spread out over several hours. In contrast, fast-paced lifestyles or our need to pack in as much activity or sightseeing across a day may encourage quick, on-the-go eating. These variations in mealtime norms can leave our digestive systems feeling confused and overworked.
Bathroom Blues
For many travellers, the prospect of using unfamiliar bathrooms in foreign locations can be a source of anxiety. Whether it's navigating squat toilets in Asia or deciphering the intricacies of bidet-equipped facilities in Europe, the bathroom experience can add an extra layer of stress to an already challenging situation. Or it can be as simple an issue like sharing a small hotel room with someone you may feel a bit uncomfortable doing your #2’s in front of.
On top of that, changes in water quality and sanitation standards can further disrupt our digestive system. Consuming tap water or ice in regions where it's not safe to do so can increase the risk of gastrointestinal infections, leading to a bout of traveller's diarrhea — a common yet unwelcome souvenir from some international journeys.
Conquering Gut Lag
While gut lag may seem like an unavoidable hazard of travel, there are several strategies to help minimise its impact and keep your digestive system happy and healthy when you are away from home and routine:
Stay Hydrated: Always our #1 tip, and it starts on the plane or in the car (if road trippin’) - proper hydration is essential for maintaining digestive regularity. Opt for bottled water or purified water when traveling to regions with questionable water quality.
Eat Mindfully: Enjoy the local cuisine, but be mindful of portion sizes and how your body reacts to certain foods. Incorporate familiar, fibre-rich foods like fruits, vegetables, and whole grains to support digestion. If you follow a certain diet at home try to stick to it as much as possible when travelling.
Go Probiotic: Consider taking a daily probiotic supplement before and during your trip to promote gut health and strengthen your immune system. We suggest a shelf stable probiotic to be taken every day regardless of whether your gut is feeling fine or starting to show signs of discomfort. Saccharomyces Boulardii is our go to for growing beneficial bacteria in the gut and conquering any loose bowel issues. Another favourite is BioGaia for those who tend to have the other issue; constipation.
Stick to Routine (where possible): While travel often disrupts our routines, try to maintain consistency in meal times and dietary habits as much as possible.
Pack Essentials:
- Digestive Enzymes taken before food
- Charcoal Tablets – especially if you are prone to constipation or bloating when travelling. This will also come in handy if you’ve eaten something that might be “off.”
- Multi Vitamin with plenty of Vitamin C which also helps the bowels move
- Turmeric, the inflammation tamer
- Ginger, excellent for indigestion and wonderful for as an after meal tea for settling the stomach
- Magnesium – Few supplements offer as many varied benefits as magnesium. It plays a role in more than 600 reactions in the human body, including energy creation, gene maintenance, muscle relaxation, and regulation of the nervous system.
Movement & Exercise: Generally speaking when we travel we do tend to walk more to see the sights, but if you aren’t on that kind of a vacation, then make an effort to move for at least 30 minutes a day, as the bowel loves simple walking!
Listen to Your Body: Pay attention to signals of hunger, fullness, and discomfort. If something doesn't agree with you, don't force it.
Practice Good Hygiene: Wash your hands frequently, (or use hand santiser when needed) especially before eating, to reduce the risk of contracting gastrointestinal infections.
PROP Those Feet: Toilet foot stools like the PROPPR are designed to elevate your feet while sitting on the toilet, promoting the more natural squat-like posture. This simple adjustment aligns your body for a more efficient and comfortable bowel movement and can be a game-changer for assisting with your gut lag while travelling. If you haven’t packed a toilet foot stool to travel with, be sure to find something suitable at your accommodation as getting in the proper position to poop while traveling could offer great relief. Just be sure that your knees are higher than your hips.
While gut lag may not be as widely recognized as jet lag, its impact on our travel experiences should not be underestimated. By understanding the factors that contribute to digestive disruptions and implementing practical strategies to mitigate them, we can enjoy our travel adventures with greater comfort and confidence. By all means, go ahead, explore new flavours, embrace cultural experiences, but remember to listen to your gut — it knows best.