Holidays are a time for fun and relaxation, with food being a highlight for many people, whether abroad or on a staycation.
However, with half of Brits worrying about ‘eating or drinking’ something on holiday that will upset their stomach (47%), and with more than a third suffering stomach pain, cramps or diarrhoea while away[1], holidays can quickly become a stressful experience.
To help educate people on how everyone can nurture their gut health this summer, Lucy Kerrison, Consultant Dietitian for Yakult, has shared her top tips for looking after your gut on holiday. From why it’s important to keep hydrated, to the best foods to eat for gut health and even how we can prepare ourselves for the post-holiday blues.
Lucy comments: “Trying new foods and immersing yourself in the culture when away, is all part of the fun, but it’s important we continue to look after our gut health. Microbial diversity is key for good gut health, and this can be rapidly changed when on holiday, by the food we eat, the exercise we do, and how much sleep we get.
“So, by taking simple measures, such as exercising, keeping to routine, and keeping stress low, we can ensure we have both a happy holiday, and a happy gut!”
Lucy advises:
- Keep hydrated
Holidays in the sun can increase our risk of dehydration, as we are sweating more and potentially not following our usual hydration routine. A simple way to counteract this is to carry a bottle of water around with you, switch between the shade and the sun (your skin will thank you for this too!) and include some alcohol-free days.
Good water intake, and keeping hydrated, can prevent constipation. You re-absorb water in your lower intestine (before this, your poo is almost liquid form) and it’s only once that water is re-absorbed in your large intestine, towards the end of your gut, that it becomes more solid. If there is not enough water at this point, your poo can become smaller, drier, and harder to pass.
The American Gut Project data shows that water can affect your microbial composition, and if you are a ‘high water drinker’ or ‘low water drinker’ can affect the species in your gut[2].
- Feed your gut with fibre
Take the opportunity of being abroad to enjoy the local cuisine, while also including the high fibre foods that you enjoy at home. Often people relax, eat and drink a little more on holiday, and choose lower fibre options, but we want to avoid huge changes in dietary fibres.
There are five main fibre groups and for good gut health, we want to be sure we’re including all of them. These include wholegrains, nuts and seeds, beans and pulses, fruits and vegetables. Different fibres have different roles to play. Some strengthen your gut muscles, some draw water in to soften stools and some add roughage/bulk in the gut, so there is more to ‘grip onto’.
If you are eating a lot of veggies, but not wholegrains, nuts and seeds for example, then you’re not feeding your gut optimally, as you’re not enjoying enough variety of fibre types. So next time you’re abroad, look to the local supermarket for snacks like nuts and seeds, or fresh fruit and dried fruits, to enjoy throughout the day – or if you’re on staycation and going self-catering, make sure you’re fully stocked with these kind of products, especially as snacking options for when on the go!
- Increase the diversity in your diet
For a diversity of fibre for the gut microbes, why not try fruit and vegetables that are available locally?
Also try to include foods with omega-3 fats such as oily fish and fermented foods – including dairy products, kimchi and tempeh – as these have been scientifically proven to help improve your gut health.
- Catch the zzz’s
Sleep is important for gut health, as it is linked to increased microbial diversity, as well as reducing the stress hormone, cortisol. Holidays are a perfect opportunity to turn your alarm off, take it easy and improve your sleep.
Poor sleep quality, and length, is linked to an increase calorie intake (500+ extra kcals/day)[3] and an increased craving for lower fibre, higher sugar foods, which we know don’t benefit our gut health. So keeping our sleep under control, can also benefit the way we eat – and ensure we’re making healthier choices!
- Chew food well
This may seem like a simple one, but it’s effective, and can be done wherever you are in the world! Eating slowly will ensure you feel fuller more quickly, as well as prevent overindulgence, energy slumps and cravings for unhealthy foods[4]. When chewing, you’re releasing enzymes to help you digest food within your mouth, so it’s crucial you don’t skip this![5]
- ‘Gut’ active
Exercise is great for gut health, and independently increases microbial diversity, but unless you’re on an active, adventure holiday, this is something that can be neglected when you’re away – which in turn, can increase the risk of holiday constipation![6] So make a point of frequently having a dip in the pool to cool off or take time for walking to see the sights.
Why not try exploring the local area on foot or bike? Or get involved with more water sports, hiking, or simply, a morning dip in your hotel pool! If you like an indoor workout at the gym, using weights, you may have the option to do this at your hotel, or if on a city break, try buying a day pass for the local gym.
One top tip, for sensitive tummies, is to avoid heavy exercising within 2 hours of a meal. Choose gentle exercise such as walking.
- Keep stress low
This is a no brainer, right? Holidays should be relaxing and stress free… but this isn’t always the case, especially if you’re on a busy family holiday, there’s travel delays or you’re not quite sure where you’re meant to be going.
Keeping yourself calm, can not only benefit your mind, but your gut too, thanks to the gut-brain axis – the direct physical connection and continuous communication between the gut and the brain.
If you usually meditate for 10 minutes in the morning, don’t drop this habit just because you’re on holiday. Get outside, clear your mind, and embrace the sunnier weather. If you don’t meditate, then going on holiday is the ideal time to try it for the very first time!
We know the gut-brain axis connection is bi-directional, so watching the quality of your diet can help improve mood[7], so keep a good balance to support your overall wellbeing.
- Embrace routine and keep to the norm
Many holidays come with a breakfast buffet, and of course, they always need to be enjoyed. So do choose the tasty croissant, but why not try enjoying it alongside some fresh fruit? Or perhaps eating some oats beforehand?
We want to nourish both our guts, and our taste buds! Just remember to eat when you’re hungry and stop when you’re comfortable (not stuffed!).
Keeping to routine is not only important when it comes to eating on holiday, but our general wellness habits also. This could simply be ensuring you make time for that daily walk you might enjoy back home or taking ten minutes to relax and appreciate your surroundings. All of this can help you find routine and balance while away and make it easier to continue your routines when back home.
- Prep for post-holiday blues
Reduce the holiday blues, by preparing some healthy, gut friendly meals for your return. Often, once we have returned home, the last thing we want to be doing is organising a ‘big shop’ and spending time in the kitchen on your first day back. Often holidays may disrupt sleeping patterns, and we’ve already established that poor sleep can affect the types and quantities of foods you eat – so having a selection of gut friendly meals in the freezer to simply pop onto cook when you return home, can help ensure you’re making good choices.
Frozen meals can be nutritious too! Cooking and cooling carbs (as you would when batch cooking, freezing and reheating) can increase resistance starch, a type of prebiotic which feeds our good gut bugs! Remember, we want to eat the five fibre groups, so look to include wholegrains, veggies and pulses in your batch cooked meals – as well as ensure you have a good supply of nuts, seeds and dried fruits to snack on (but do remember to watch the amount you eat and stick to the recommended portions!).
Also try to eat foods that are rich in amino acids, tyrosine, and tryptophan, as these are important in the creation of dopamine and serotonin (aka the ‘happy hormones’), and due to the gut-brain axis, they may help boost mood. Examples include eggs, chicken, fish and soy.
For further information, visit the Yakult website.
References
[1] Yakult Research, Mortar London, 2000 respondents (June 2022)
[2] Vanhaecke T, Bretin O, Poirel M, et al. Drinking water source and intake are associated with distinct gut microbiota signatures in US and UK populations. J Nutr. 2021. doi: 10.1093/jn/nxab312.
[3] Brondel L, Romer MA, Nougues PM, Touyarou P, Davenne D. Acute partial sleep deprivation increases food intake in healthy men. Am J Clin Nutr. 2010 Jun;91(6):1550-9. doi: 10.3945/ajcn.2009.28523. Epub 2010 Mar 31. PMID: 20357041.
[4] Miquel-Kergoat, S., Azais-Braesco, V., Burton-Freeman, B. and Hetherington, M.M. (2015). Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis. Physiology & Behavior, 151, pp.88–96. doi:10.1016/j.physbeh.2015.07.017.
[5] Schnepper, R., Richard, A., Wilhelm, F.H. and Blechert, J. (2019). A combined mindfulness-prolonged chewing intervention reduces body weight, food craving, and emotional eating. Journal of Consulting and Clinical Psychology, [online] 87(1), pp.106–111. doi:10.1037/ccp0000361.
[6] https://journals.lww.com/acsm-essr/Fulltext/2019/04000/Exercise_and_the_Gut_Microbiome__A_Review_of_the.4.aspx
[7] Jacka, F.N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M.L., Brazionis, L., Dean, O.M., Hodge, A.M. and Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, [online] 15(1). doi:10.1186/s12916-017-0791-y.
About the author – Lucy Kerrison
Lucy is passionate about reducing debilitating gut symptoms such as reflux, bloating, diarrhoea, constipation and abdominal pain. She has extensive experience in the management of a variety of gastrointestinal conditions including Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), Inflammatory Bowel Disease (Crohns Disease and Ulcerative Colitis), Coeliac disease, and Eosinophilic Oesophagitis (EoE). She has training in specific diets, such as the low FODMAP diet for IBS & SIBO, exclusive enteral nutrition and the Lofflex diet for IBD, as well as the six- and four-food elimination diets for EoE. Lucy also sees clients with liver disease as well as supporting clients with Polycystic Ovarian Syndrome (PCOS) and other women’s health conditions including Endometriosis. Lucy has a wealth of experience within busy NHS teaching hospitals as well as in private healthcare. She understands the stresses and hectic nature of modern day life and provides a holistic approach, which is flexible and fun.
