As you might know, I used to post a lot of international travel content. After spending lots of time living in China- I’ve previously blogged about my top tips for eating gluten-free in Thailand, Bali as well as about my life in China.
If
1. Always work on your gut bacteria before you leave!
I currently take Symprove probiotic daily-but there are also specific strains out there specifically designed for those travelling abroad (and these usually don’t have to be
2. Do your research about at-risk countries for Traveler’s Diarrhea
Before planning a trip, do your research into which areas are most at risk. For example in Europe, your risk of getting traveler’s
3. Pack plenty of your own food
I know it’s a killjoy-but packing your own food can make sure you don’t risk eating out at an unsafe place. In my travelling with IBD blog post, I explain how I always bring safe snacks for the
4. And emergency supplies too!
Don’t rely on your country of choice to have belly remedies! Avoid translation nightmares by packing plenty of
5. Take streetfood seriously
We all love sampling local cuisines-but tread carefully with
6. Avoid dehydration
A hot country combined with loose stools can equal a dehydration nightmare. Make sure you know the signs and drink plenty of water, coconut water and electrolyte solutions if needed.
7. Eat simply and locally
Sometimes simple, local dishes are best. Think nourishing Pho soup in Vietnam or steamed fish and rice with Bali. Don’t overcomplicate things!
8. Find local sources of fermented food
Fermented foods are great for your gut-and the good news is you can find variations for each different country’s cuisine. Tuck into kimchi in Korea, Sauerkraut in Eastern European countries or pickled vegetables and miso in Japan.
9. The water conundrum
And finally: a note on water. It goes without saying to use bottled water unless you’re 100% sure the water is safe.
But make sure this extends to ice in your drinks and giving the salad a wide birth too (cooked food is always safer as it can kill off bugs). A quick tip: huge quantities ice cold water can sometimes be a bit too harsh for our digestive system; so drink it coldish or lukewarm if possible.
Disclaimer: This is a collaborative post.
I can’t avoid travelling to India as lots of my in-laws live there. One tip when you travel to India, or other places with high risk of upset tummy, is to take a bottle of food-safe sterilising solution with you (e.g. Milton) or alternatively water-sterilising tablets, which you can get from Boots or other pharmacies. The sterilising agent must be food-safe because you will ingest a small amount of it. When you want to eat fresh fruit or salad, put the unpeeled fruit or vegetables in a bowl of diluted sterilising solution for a minimum of 20 minutes (or longer if indicated on the bottle / packet), drain and then eat. You must not wash fruit or salad under the tap, as the tap water itself is contaminated unless treated with sterilising agent. Likewise, just washing the fruit or veg with the sterilising solution is not enough, you must let the items soak to ensure bacteria are killed. If you follow this sterilising procedure, you can then safely eat delicious mangos and other fruits as well as salad.