how to protect your gut from traveller's diarrhoea.

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

This condition is defined as having three or more loose or watery bowel movements within 24 hours. It is 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 we are used to.

It usually lasts three to five days but it can be uncomfortable and disruptive. Understanding how it affects your gut health can help you protect your wellbeing while still enjoying your journey.

Recognising the Symptoms

The symptoms of travellers’ diarrhoea can vary, but they often include the following:

• 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 It

Travellers’ diarrhoea is most often caused by eating or drinking something that has been contaminated with bacteria, viruses, or parasites.

Around 90 percent 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 harmful microorganisms can disrupt the delicate balance of bacteria in your gut microbiome. This community of microbes plays a key role in digestion, nutrient absorption, and immune defence. When this balance is disturbed, your gut may struggle to function properly, leading to diarrhoea and other symptoms.

Looking After Your Gut While Abroad

Although travellers’ diarrhoea is difficult to avoid entirely, there are steps you can take to reduce your risk and support your digestive and gut health while travelling.

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. Avoid salads, as they are often rinsed in local tap water.

Drink only bottled water that is 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 unfiltered.

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 are not available.

Hygiene is extremely important. In areas with lower sanitation and higher temperatures throughout the year, the rates of travellers’ diarrhoea can be as high as 50 to 60 percent.

Support your microbiome with probiotics

Probiotics are beneficial bacteria that can help maintain the balance of your gut microbiome. Certain strains, including Lactobacillus acidophilus and Lactobacillus rhamnosus, have been studied for their potential to prevent travellers’ diarrhoea.

By supporting the gut’s natural defences, probiotics may reduce the chances of harmful bacteria taking hold. Consider starting a probiotic supplement a few weeks before travel and continuing while you are away.

Stay hydrated and well rested

If you do become unwell, make hydration your priority. Water and oral rehydration salts can help replace lost fluids and essential minerals.

Try to rest as much as possible and avoid alcohol, which can further irritate your digestive system.

Conclusion

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.

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