IBS on the Move: Why Travel Upsets Your Gut and How to Keep Symptoms in Check

Just when you think you’ve mastered your gut health, your summer holiday comes around and with it, a whole host of gut-related problems.

If you’re one of the five adults in the UK who suffer from Irritable Bowel Syndrome (IBS),[1] then you’ll be familiar with the uncomfortable symptoms that it brings with. In fact, 45% of IBS sufferers say that their conditions causes them mild to moderate pain according to research by PrecisionBiotics® and a high 85% believe gut health can impact their quality of life a lot or somewhat.[2] This just shows the impact an unhappy gut can have.

Travel can really aggravate IBS symptoms according to Public Health Nutritionist Dr Emma Derbyshire and advisor PrecisionBiotics® – the smart brains behind a range of targeted, and scientifically-studied probiotic supplements. Dr Emma Derbyshire notes further: “Crossing time zones, stress, dehydration, a change in diet and a disruption to routine and sleep can all impact your gut and your gut microbiome, the trillions of bacteria which reside in your gut.[3] This gut microbiome has a huge impact on health. Research has found that travel can actually cause fluctuations in this microbiome.”[4]

There’s a huge variety of stomach conditions that Brits are experiencing. Sadly, according to real-world research commissioned by PrecisionBiotics® 40% say they experience bloating every day2 and 36% say they suffer from daily gas. 2 As well as this, 31% of Brits say they suffer from constipation, 29% experience abdominal pain and cramps and 28% suffer from diarrhoea. 2 A small but significant 6% say they experience leaking poo or staining on their underwear. 2

Dr Emma Derbyshire says: “These issues can have a huge impact on daily life, leaving people uncomfortable, self-conscious and unable to focus. Over half (54%) say they feel that they have less energy when they experience these stomach problems, 34% feel they can’t eat what they want, as food can be such a big trigger for stomach issues, while 27% feel less confident.”2

The PrecisionBiotics® research has also found that one in five Brits need to plan ahead so they know where a toilet is when they go out.2

“When travelling, this can be tricky as often you’re in a new environment, unsure of where the nearest toilet is. This can then cause anxiety and even more stomach problems. In fact, 63% of all respondents believe that stress can aggravate gut health.” 2

The gut and brain are closely interlinked via the gut-brain axis; the gut can have a huge impact on mood and mental health while at the same time, the brain can impact the gut microbiome.[5] Stomach issues are so bad for some that only 40% are familiar with how a healthy gut should feel.

Explaining IBS, Dr Emma Derbyshire says: “IBS is a common disorder of the digestive system and it can affect people for their whole life or for certain periods of life. It can cause symptoms such as tummy pain or discomfort and also a change in your bowel habits. Although it’s not really understood why people develop IBS, there are ways to manage symptoms[6], at home or when travelling.”

The Seven Reasons Why Your IBS Flares Up During Summer And How To Stop It

1. You’re anxious: Travelling can cause stress for some people, from air travel, new environments and as we’ve seen, many Brits have to know there’s a toilet nearby. In fact, 46% of Brits say they’re anxious or stressed every day and general worries are the main trigger of IBS for 62% of Brits.2

Dr Emma Derbyshire says: “This goes back to the gut-brain axis. Stress hormones such as cortisol can actually disrupt the gut microbiome,[7] but this can lead to gut issues which can then trigger more stress.

“Finding ways to de stress is key. When you’re travelling, take time to practice some yoga or breath work. Even simply spending some time with a book can help you to destress.”

2. You are dehydrated: When you’re in the hot sun, dehydration is more likely, unless you’re regularly drinking water. Dr Emma Derbyshire says: “alcohol can also dehydrate you and it’s likely you may be drinking more alcohol when you’re on holiday.

A high 44% of Brits say that not drinking enough water throughout the day is their top trigger for stomach issues.2 Keep water with you at all times and sip on water regularly. If you’re exercising and/or sweating, drink more than usual. Try to drink at least 8 to 10 drinks of fluid (around 1.5 litres) a day[8].

3. Your diet is filled with sugar: Ice lollies, desserts, sweet cocktails by the pool, a sugary soft drink to cool down in the heat…sugar-filled foods and drinks are everywhere during summer. While they might give your taste buds a treat, your tummy isn’t such a fan. Dr Emma Derbyshire says: “As well as this, travelling can cause us to grab and go far more often than normal and this often means we end up grabbing unhealthy, sugary foods that our guts don’t like.”

If you can, try to limit these foods and look for low sugar varieties when possible.

4. Your body clock is out of whack: Crossing time zones when you travel? This can have a huge impact on your gut according to Dr Emma Derbyshire. “You’ve likely heard of jet lag, but gut lag is also a thing. This happens when your body’s internal clock (circadian rhythm) is misaligned with your new time zone which can affect the gut microbiome and its synchronisation with the body’s natural rhythms, leading to digestive issues.”

5. You’re eating too many fatty foods: Fried and fatty foods are the main food triggers of IBS for 50% of British IBS sufferers2 yet on holiday, it’s not uncommon to find yourself indulging a little more.

“These foods can often be harder to digest; the NHS recommends not eating lots of fatty, spicy or processed foods as this can trigger symptoms in some,” says Dr Emma Derbyshire.

6. You are not getting enough sleep: Research has found that irregular sleep patterns can cause negative changes on the gut microbiome[9] plus 24% of Brits say that not getting enough sleep can negatively impact their gut.

“The fact that it’s lighter well into the night and it’s also lighter earlier in the morning, can mean we end up getting far less sleep than in summer during the darker winter months,” says Dr Emma Derbyshire.

When you head off on holiday, your sleep pattern may also change as you spend more time socialising or perhaps, you’re up earlier than normal to catch a flight or head off on a trip.

Dr Emma Derbyshire explains: “If you can, maintain your usual sleep pattern as much as possible, aiming for seven to nine hours of quality sleep each night, wherever you are.”

7. Supporting your gut health with a targeted probiotic: A probiotic can help to support your gut health at home, or when you’re travelling. But, only 61% of people know what probiotics are and a tiny 13% say they take them often. Less than half (41%) have taken them in the past.2

Dr Emma Derbyshire says: “While 70% of Brits believe probiotics impact gut health, only 49% believe they impact immunity and 33% believe they impact mood, but the gut has a big impact on both of these elements, so caring for the gut can also improve both immunity and mood.”

The PrecisionBiotics® range of products contain unique bacterial cultures that have been specifically researched and rigorously tested. All the products contain bacteria that occur naturally in the human gut and are at home there.

PrecisionBiotics® Alflorex™ Original is a Daily Gut Health Supplement, packed with one billion (10^9) live Bifidobacterium longum 35624™ bacteria – a clinically studied strain which mothers pass to their infants. These naturally occurring bacterial cultures, originally sourced from a healthy gut,[10] are scientifically proven to survive through the gut.[11],[12],[13] As this doesn’t need to be kept in a refrigerator, it’s handy and convenient to take travelling.

PrecisionBiotics® Daily Good Bacteria is designed for those looking for a daily probiotic supplement or support during and after antibiotic use. This 30day supplement is ideal for those looking to support their gut health whilst travelling. The formulation includes scientifically tested BB-12® and LA-5® bacterial strains, along with FOS fibers.

Dr Emma Derbyshire says: “IBS can be incredibly disruptive and when you’re travelling, the added stress of symptoms flaring up, can only make things worse. Taking steps to care for your gut can really help during summer season. PrecisionBiotics®’ range is a must-try for added support.”

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