For many business travellers, particularly those clocking up long flights or bouncing between meetings and destinations, time away can quietly derail digestive health.
Jet lag, dehydration, disrupted routines, unfamiliar foods and a little too much alcohol can all unsettle the gut. The result? Bloating, constipation, fatigue or that vague sense of sluggishness that takes the edge off even the most beautiful setting.
The good news is that looking after your gut whilst you are aware doesn’t require monk-like restraint. With a few practical adjustments, it’s entirely possible to enjoy local food, good wine and relaxed mornings, without paying for it later.
Skip the plane food and plan ahead
Even on long-haul flights, airline meals are rarely kind to digestion. Mass-produced, highly processed and eaten at unnatural hours, they can confuse both your body clock and your gut microbes, which operate on circadian rhythms just like you do.
For short-haul European flights, the situation is no better. The complimentary biscuits or pretzels are low in fibre, high in salt and sugar, and designed to make you thirsty rather than nourished.
A better approach is simple: eat a proper, balanced meal before you leave home and bring your own snacks. A generous bag of mixed nuts and seeds, the more variety the better, provides protein, healthy fats, fibre and polyphenols that actively support gut health. Think of them as a travel treat rather than a compromise.
Rethink the hotel breakfast
Some of the worst food decisions of a trip are made bleary-eyed at the breakfast buffet. White bread, pastries, sugary cereals and fruit juices masquerade as indulgence but often deliver little more than a sugar spike and a mid-morning crash.
Cooked breakfasts heavy on processed meats don’t fare much better, irritating gut microbes and leaving you sluggish before the day has even begun.
Instead, look for unflavoured yoghurt topped with fresh fruit, nuts and seeds, alongside local cheeses for protein. These foods provide natural probiotics, fibre and polyphenols, and, crucially, tend to be both satisfying and delicious.
Reframing breakfast as a chance to enjoy local produce makes all the difference. In Spain, for instance, a simple plate of goat’s cheese, good olive oil and ripe tomatoes can feel every bit as indulgent as a pastry, and far more sustaining.
Eat for diversity, not deprivation
Vegetable dishes can sound uninspiring on menus, particularly when translated bluntly. Yet “boiled vegetables” often arrive as vibrant plates of local produce dressed with olive oil, herbs and garlic.
Seek out dishes you wouldn’t normally eat at home: grilled aubergines, fried artichokes, flat green beans or seasonal greens. The greater the diversity of plants you eat, the more resilient and varied your gut microbiome becomes.
Mediterranean travel also offers an opportunity to prioritise local fish. Fresh sardines, simply grilled, are rich in omega-3s and far superior to imported, frozen prawns or calamari that appear on many menus.
Choose drinks wisely and hydrate relentlessly
Alcohol is part of the pleasure of travel, but moderation matters. If you’re drinking wine, red is typically higher in gut-friendly polyphenols. For those who prefer something lighter, local orange wines are often an excellent, and interesting, alternative.
Hydration, however, is non-negotiable. Heat, flights and long days on your feet all increase the risk of dehydration, which slows digestion and contributes to constipation. Carrying a reusable water bottle, now easy to refill at airports, is one of the simplest habits to maintain abroad.
When you want something other than water, fizzy mineral waters or non-alcoholic beers are generally kinder to your gut than sugary soft drinks.
Embrace fermented foods
Fermented foods act as a counterbalance to indulgence, helping to protect the gut lining and reduce inflammation. Fresh cheeses, yoghurt and kefir are easy wins and widely available across Europe.
For longer trips, particularly to destinations where fermented foods are less common, a little preparation goes a long way. Even adding kefir to breakfast a few times a week can help stabilise digestion throughout a trip.
Keep moving, gently
Staying active while travelling isn’t about rigid workouts. Walking cities, climbing steps at landmarks and stretching out long evenings with a stroll all support digestion and help reduce bloating.
Regular movement has a meaningful impact on gut health. A daily step target, even an informal one, keeps things ticking along without turning a holiday into a fitness regime.
Don’t fear a little indulgence
Almost everyone gains weight whilst abroad. A kilo or two is normal, temporary and rarely worth worrying about. Returning to regular routines, balanced meals and consistent movement usually restores equilibrium within a fortnight.
The real goal isn’t perfection, but resilience. Eat well most of the time, indulge without guilt, and remember that rest, pleasure and reduced stress are themselves powerful contributors to good health.
After all, travel is meant to nourish more than just the gut. Relax, savour local flavours, and trust that a little balance goes a long way.