how to protect your gut from traveller's diarrhoea.

Travelling opens up exciting new experiences, but it can also introduce a few unwelcome surprises - including traveller’s diarrhoea, a short-term digestive upset that affects many people when visiting certain parts of the world.

The good news is that a few simple steps can meaningfully reduce your risk, and help your gut recover if you do get unwell.

What Is Traveller’s Diarrhoea?

Traveller’s diarrhoea is defined as three or more loose or watery bowel movements within 24 hours, developed during or shortly after travel.

It’s most commonly seen in people travelling to regions such as Africa, Asia, Central and South America, and the Middle East, where food and water hygiene may differ from what you’re used to. It usually lasts three to five days but can be uncomfortable and disruptive.

What Are the Symptoms of Traveller’s Diarrhoea?

The symptoms of traveller’s diarrhoea can vary, but they often include:

• Abdominal cramps or bloating (often mistaken for general travel bloat)

• Loose or watery stools

• Increased urgency to use the toilet

• Nausea or vomiting

• Fatigue or feeling weak

• Fever

While many cases resolve on their own, it is important to stay alert to how your body is responding, especially if symptoms persist. Seek medical help if symptoms worsen.

What Causes Traveller’s Diarrhoea?

Traveller’s diarrhoea is most often caused by eating or drinking something contaminated with bacteria, viruses or parasites.

Around 80-90% of cases are caused by bacteria, with Escherichia coli being the most common. Other bacteria such as Salmonella, Shigella, Campylobacter and Vibrio can also be involved.

These microbes can disrupt the balance of bacteria in your gut microbiome. This community plays a key role in digestion, nutrient absorption and immune defence. When the balance is disturbed, your gut may struggle to function normally, leading to diarrhoea and other symptoms.

How Long Does Traveller’s Diarrhoea Last?

Most cases resolve within three to five days without specific treatment. About 10% of cases last longer than a week, and a small minority develop persistent symptoms, sometimes triggering post-infectious IBS.

If diarrhoea lasts beyond a week, is bloody, or comes with a high fever or severe abdominal pain, contact a healthcare professional.

How Can You Prevent Traveller’s Diarrhoea?

You can’t avoid it entirely, but a few practical steps can significantly reduce your risk. Most prevention comes down to food, water and hygiene.

Choose food and water carefully

Stick to hot meals that are cooked all the way through. Avoid raw fruit and vegetables unless you can peel them. Skip salads, as they’re often rinsed in local tap water.

Drink only bottled water that’s properly sealed, or water that has been boiled and cooled. Use this water to brush your teeth as well. Avoid drinks with ice, as the water used to make it may be untreated.

Keep your hands clean

Regular hand washing is one of the most effective ways to avoid illness while travelling. Wash your hands with soap and warm water before eating, after using the toilet, and after visiting markets or handling animals. Always carry a small bottle of hand sanitiser in case soap and water aren’t available.

Hygiene matters more in higher-risk areas. In destinations with lower sanitation and higher year-round temperatures, rates of traveller’s diarrhoea can be as high as 50–60%.

Stay hydrated and well rested

Being well rested and hydrated before and during travel supports your gut’s natural defences. If you do become unwell, hydration becomes the priority - water and oral rehydration salts (ORS) can help replace lost fluids and minerals. Avoid alcohol while unwell, as it can further irritate the digestive system.

Support your microbiome with probiotics

Some probiotic strains have been studied for travellers’ diarrhoea prevention, but evidence is mixed and strain-specific. They may help some travellers, but they should not replace food, water and hygiene precautions.

By supporting the gut’s natural defences, probiotics may reduce the chances of harmful bacteria taking hold. Alongside a synbiotic blend, look for added vitamin D, zinc and biotin. Vitamin D and zinc both contribute to the normal function of the immune system, while biotin contributes to the maintenance of normal mucous membranes which includes the gut lining that forms your first line of defence against the bacteria behind traveller's diarrhoea. Consider starting a probiotic supplement a few weeks before travel and continuing while you are away.

When to start taking a probiotic

General guidance is to begin at least 1–2 weeks before travel and continue throughout the trip and for a few days afterwards. This gives the strains time to settle in and support your microbiome before you’re exposed to new bacteria.

What Should You Do If You Get Traveller’s Diarrhoea?

Most cases can be managed with rest and rehydration. Focus on:

• Drinking plenty of safe fluids: bottled water, oral rehydration salts (ORS), broth or diluted juice

• Eating light, easy-to-digest foods when appetite returns - plain rice, toast, bananas

• Resting as much as possible

• Avoiding alcohol, caffeine and very spicy foods until you feel better

Over-the-counter loperamide can reduce urgency for short journeys or essential travel, but it shouldn’t be used if you have a fever or blood in your stool. 

Travellers’ diarrhoea is common, but it does not have to define your travel experience. By taking care of your gut health and being mindful of food and water choices, you can feel more confident, resilient, and comfortable while you are away.

This article is for general information only and is not a substitute for personalised medical advice. If you have a pre-existing health condition, are pregnant or breastfeeding, or are taking other medication, speak to your GP or a travel health clinic before your trip. Seek medical attention if symptoms are severe, persistent, or accompanied by fever or blood in your stool.

References

Alharbi, B. F., & Alateek, A. A. (2024). Investigating the influence of probiotics in preventing traveler’s diarrhea: Meta-analysis based systematic review. Travel Medicine and Infectious Disease, 58, 102703. https://doi.org/10.1016/j.tmaid.2024.102703

Steffen, R., Hill, D. R., & DuPont, H. L. (2015). Traveler’s diarrhea: A clinical review. JAMA, 313(1), 71–80. https://doi.org/10.1001/jama.2014.17006

NaTHNaC. (2024). Travellers’ diarrhoea [Factsheet]. National Travel Health Network and Centre. Retrieved May 2026, from https://travelhealthpro.org.uk/factsheet/53/travellers-diarrhoea

Carroll, S. C., Castellanos, M. E., Stevenson, R. A., & Henning, L. (2025). Incidence and risk factors for travellers’ diarrhoea among short-term international adult travellers from high-income countries: A systematic review with meta-analysis of cohort studies. Journal of Travel Medicine, 32(2), taae008. https://doi.org/10.1093/jtm/taae008

Sun, J., & Zhang, Y.-G. (2022). Vitamin D receptor influences intestinal barriers in health and disease. Cells, 11(7), 1129. https://doi.org/10.3390/cells11071129