Probiotics: Travel Companion For A Healthy Gut

Travelling can be tough on your gut. Changes in diet, water quality, and exposure to unfamiliar bacteria can lead to common travel-related gut issues, such as bloating and traveller's diarrhoea. Probiotics, often referred to as 'good bacteria', are live microorganisms that can help maintain a healthy balance in your gut and influence digestion, nutrient absorption, and immunity. They can also help prevent the overgrowth of harmful bacteria in the gut, reducing the risk of digestive issues.

Probiotics are naturally found in certain foods, such as kefir, live yogurt, and sauerkraut, and they can also be taken as dietary supplements. When choosing a probiotic supplement, it's important to look for one that contains a variety of strains, as different strains offer different health benefits. Additionally, look for products with higher colony-forming unit (CFU) counts, as these tend to be more powerful and effective.

Some of the best probiotics for travel include Lactobacillus acidophilus, Bifidobacterium longum, Saccharomyces boulardii, and Limosilactobacillus reuteri. These strains can help maintain healthy digestion, support the immune system, and prevent or treat diarrhoea. It's also recommended that you start taking probiotics a few weeks before your trip and continue taking them for a few weeks after you return.

So, if you're looking to keep your gut happy and healthy while travelling, consider adding probiotics to your travel routine!

Probiotics can help prevent traveller's diarrhoea

Probiotics can help prevent travellers' diarrhoea.

Travelling can disrupt your digestion due to changes in diet, water quality, and exposure to unfamiliar bacteria. This can lead to common travel-related gut issues, such as bloating and travellers' diarrhoea. Probiotics can help restore the natural balance of bacteria in your gut, boosting your immune system and increasing your resistance to harmful germs you may encounter while travelling.

Probiotics have been found to have a positive impact on other travel-related issues. For instance, studies reveal that some probiotics may help reduce the risk of respiratory infections, such as the common cold. Probiotics may also help with jet lag, which can lead to symptoms such as fatigue, insomnia, and digestive disturbances.

When choosing a probiotic for travel, look for products that contain a variety of strains, as different strains offer different health benefits. Aim for a broad-spectrum probiotic that includes strains such as Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. Saccharomyces boulardii is a unique probiotic strain that is a yeast, not a bacteria, and it has been extensively studied for its ability to prevent and treat diarrhoea. Lactobacillus acidophilus is another well-known and extensively studied probiotic strain that has been shown to promote a healthy balance of gut bacteria, improve digestion, and boost immunity.

To ensure you have a consistent source of beneficial bacteria to maintain microbial balance and keep potential pathogens at bay, it is recommended that you start taking travel probiotics about a week before your trip and continue taking them until a week after you get back.

Probiotics can help prevent constipation

Probiotics are live, beneficial bacteria that occur naturally in fermented foods like kombucha, kefir, sauerkraut, and tempeh. They are also available as supplements. Consuming probiotics enhances the gut microbiome, the collection of beneficial bacteria in the digestive tract that regulates inflammation, immune function, digestion, and heart health.

Probiotics have been studied for their effects on constipation across a range of conditions, including irritable bowel syndrome (IBS), childhood constipation, constipation during pregnancy, and constipation caused by certain medications.

Probiotics and IBS

Probiotics are often used to alleviate IBS symptoms, including constipation. A review of 24 studies showed that probiotics reduced the severity of symptoms and improved bowel habits, bloating, and quality of life in people with IBS. Another study of 150 IBS patients found that probiotic supplementation for 60 days improved bowel regularity and stool consistency.

Probiotics and Childhood Constipation

Constipation in children can be caused by various factors, such as diet, family history, food allergies, and psychological issues. Multiple studies indicate that probiotics can effectively relieve constipation in children. A review of six studies found that taking probiotics for 3–12 weeks increased stool frequency in constipated children. Similarly, a four-week study involving 48 children linked probiotic supplementation to improved frequency and consistency of bowel movements.

Probiotics and Constipation During Pregnancy

Constipation is common during pregnancy, affecting up to 38% of women. It can be caused by prenatal supplements, hormonal fluctuations, or changes in physical activity. Probiotics may help prevent constipation during pregnancy. A four-week study in 60 pregnant women with constipation found that consuming 10.5 ounces of probiotic yogurt enriched with Bifidobacterium and Lactobacillus bacteria daily increased bowel movement frequency and improved constipation symptoms.

Probiotics and Medication-Induced Constipation

Certain medications, including opioids, iron pills, antidepressants, and cancer treatments like chemotherapy, can cause constipation. Probiotics may help alleviate constipation caused by these medications. In a four-week study of 100 individuals, probiotics improved constipation caused by chemotherapy in 96% of participants. Probiotics may also benefit those experiencing constipation from iron supplements. A small, two-week study of 32 women found that taking a probiotic alongside an iron supplement improved bowel regularity and intestinal function compared to a placebo.

While probiotics are generally considered safe, they may cause digestive issues like stomach cramps, nausea, gas, and diarrhea when first introduced. These symptoms typically subside with continued use. However, some research suggests that probiotics may cause more serious side effects, such as an increased risk of infection, in individuals with compromised immune systems. Therefore, it is essential to consult a healthcare professional before taking probiotics if you have any underlying health conditions.

Probiotics can help prevent jet lag

Probiotics can be a great way to help prevent jet lag and its associated symptoms. Jet lag occurs when you fly across multiple time zones, forcing your body into a new circadian rhythm faster than it can adjust naturally. This can result in fatigue, both physical and mental, as well as nausea, indigestion, and other digestive issues.

The disruption to your body's natural rhythm can be mitigated with the use of probiotics, which support gut health and help to maintain a balanced microbiome. Probiotics introduce beneficial bacteria into your gut, which can be thrown off by changes in eating habits, unfamiliar foods, and stress associated with travel.

Research has shown that taking probiotics can aid in reducing the negative impacts of jet lag. The Los Angeles Rams, for example, have implemented strategies to protect their players from travel fatigue, including the use of wearable technologies and monitoring tools such as Heart Rate Variability (HRV). HRV is an effective way to assess stress levels and autonomic nervous system function, which can be impacted by travel.

Additionally, the Golden State Warriors have placed a strong emphasis on addressing life's rhythms and sleep cycles to enhance their performance while travelling. Their performance coach, Mike Irr, recognizes the challenges of travel, stating, "Travel is certainly a challenge for our athletes... Travel inevitably strips them from their normal routines and environments and adds stress."

To combat these issues, it is recommended to take probiotics specifically designed for travel, starting about a week before your trip and continuing until a week after your return. These travel probiotics often include prebiotics, which provide additional support for your gut health.

By incorporating probiotics into your travel routine, you can reduce the negative impacts of jet lag and improve your overall travel experience.

Probiotics can help reduce the risk of respiratory infections

Probiotics are live microorganisms that can be consumed to regulate the gut microbiome and promote healthy digestion. Probiotics have been shown to reduce the risk of respiratory infections, including the common cold, acute sinusitis, acute pharyngitis, acute laryngotracheobronchitis, acute epiglottitis, acute rhinosinusitis, and acute otitis media. Probiotics may be particularly effective in reducing the risk of respiratory infections in children, the elderly, and athletes.

Probiotics can help prevent antibiotic-associated diarrhoea

Probiotics are a great way to prevent antibiotic-associated diarrhoea and keep your gut healthy. Antibiotics can upset the balance of your gut by killing some of the good bacteria, and probiotics can help restore this balance.

Probiotics are living microorganisms that, when ingested, may prevent antibiotic-associated diarrhoea by normalising an unbalanced gastrointestinal flora. Antibiotic-associated diarrhoea occurs in 5% to 39% of patients, from the beginning of treatment up to two months after the end of treatment. Any type of antibiotic can cause this, but aminopenicillins, cephalosporins, and clindamycin are associated with a high risk of antibiotic-associated diarrhoea.

Probiotics can be found in certain foods, like yoghurt, and they also come in the form of supplements. Saccharomyces boulardii, a yeast-based probiotic, is one of the most effective probiotics for preventing antibiotic-associated diarrhoea. It can be taken before, during, and several days after antibiotic treatment. Lactobacillus rhamnosus is another effective probiotic strain that can be taken to prevent antibiotic-associated diarrhoea.

It is important to note that not all probiotics can prevent antibiotic-associated diarrhoea, and it is recommended to look for probiotics with a Good Manufacturing Practices (GMP) seal. Additionally, choose products that state that they are effective "through the end of shelf life" rather than "at the time of manufacture", as probiotics lose potency over time.

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