Probiotics: Travel Companion For A Healthy Gut

Traveling is exciting, but it can also be stressful for your body. Your body is exposed to new germs, different foods, and drinks, and you may be more physically active than usual. All these factors can disrupt the delicate balance of your digestive system, leading to issues like constipation or diarrhea. This is where probiotics come in. Probiotics are live microorganisms that support your gut health by introducing friendly bacteria to your digestive tract. They can help maintain a healthy balance in your gut, supporting your immune system and digestive health. This is especially important when traveling as they can help prevent traveler's diarrhea, a common travel-related illness caused by consuming contaminated food or water. By taking probiotics before, during, and after your trip, you can reduce the risk of digestive issues and enjoy your vacation to the fullest.

Probiotics can help prevent traveller's diarrhea

Probiotics can be an effective way to prevent travellers' diarrhoea, a common illness that can affect between 30% and 70% of travellers, depending on their destination and the time of year. The condition is caused by drinking contaminated water or eating food washed with unpurified water, and it can also be transmitted through poor hygiene practices.

Probiotics help maintain a healthy balance of "friendly" bacteria in the digestive tract, squeezing out pathogenic bacteria such as E. coli, which is a common culprit of travellers' diarrhoea. Probiotics can also help to reduce the risk of other digestive issues, such as antibiotic-associated diarrhoea and infant diarrhoea.

To help prevent travellers' diarrhoea, it is recommended to start taking probiotics at least one week before your trip and to continue for at least one week after your trip. This ensures a consistent source of beneficial bacteria to maintain microbial balance and keep potential pathogens at bay.

There are several specific probiotic strains that have been shown to be effective in preventing travellers' diarrhoea, including:

• Saccharomyces boulardii
• Bifidobacterium breve
• Bifidobacterium lactis
• Lactobacillus casei subspecies bulgaricus
• Lactobacillus fermentum
• Lactobacillus rhamnosus GG
• Streptococcus thermophilus
• A combination of Lactobacillus acidophilus and Bifidobacterium bifidum

In addition to taking probiotics, there are other steps you can take to ensure gut health while travelling, such as drinking plenty of bottled or filtered water, avoiding ice cubes made with tap water, and filling up on high-fibre foods.

Probiotics can help prevent constipation

Probiotics are beneficial bacteria that can be found in yoghurt and other cultured foods, as well as sold as supplements. They are often used to maintain a healthy balance of "friendly" bacteria in the digestive tract. While probiotics are commonly used to treat diarrhoea, they can also help prevent constipation.

Constipation is a common issue, affecting about 14% of adults and accounting for 3.2 million medical visits in the United States each year. Most over-the-counter remedies for constipation are often ineffective, which has led many people to turn to natural remedies such as probiotics.

Research has shown that probiotics may relieve constipation related to pregnancy, certain medications, or digestive issues like IBS. For example, a study of 60 pregnant women with constipation found that eating 300 grams of probiotic yoghurt enriched with Bifidobacterium and Lactobacillus bacteria daily increased the frequency of bowel movements and improved several constipation symptoms. Another study of 150 people with IBS revealed that supplementing with probiotics for 60 days helped improve bowel regularity and stool consistency.

Probiotics have also been found to be effective in treating constipation in children. A review of six studies found that taking probiotics for three to twelve weeks increased stool frequency in constipated children, while a four-week study of 48 children linked this supplement to improved frequency and consistency of bowel movements.

Additionally, probiotics can help prevent constipation caused by iron supplements. A small, two-week study of 32 women found that taking a probiotic alongside an iron supplement daily increased bowel regularity and intestinal function compared to taking a placebo.

While probiotics are generally considered safe, they can cause some digestive issues such as stomach cramps, nausea, gas, and diarrhoea when first starting to take them. These symptoms typically subside with continued use. However, some research suggests that probiotics may cause serious side effects, such as an increased risk of infection in people with compromised immune systems. Therefore, it is recommended to consult a healthcare professional before taking probiotics, especially for those with existing health conditions.

Probiotics can boost your immune system

Probiotics are often recommended for travellers to help prevent digestive issues, but they also have immune-boosting properties that can be beneficial when exploring new places.

Probiotics are "good" bacteria that promote digestive health and boost the immune system. They can be taken as a dietary supplement or consumed through food sources, such as yogurt, kefir, or fermented vegetables. While there is ongoing research into the full scope of their benefits, probiotics have been shown to help maintain a healthy balance of bacteria in the digestive tract.

The human body contains trillions of distinct bacteria, and probiotics can help regulate this complex system, particularly when it is disrupted by new environments, foods, and stresses while travelling. Probiotics have been found to enhance the innate immunity of the human body and modulate pathogen-induced inflammation. They can secrete protective substances that may activate the immune system and prevent harmful pathogens from taking hold and causing disease.

Probiotics have been shown to be effective in treating gastrointestinal illnesses, irritable bowel syndrome, and reducing the occurrence of colds. They may also be useful in preventing and treating other immune-related diseases, including allergies, eczema, and viral infections.

However, it is important to note that the effectiveness of probiotics can vary from person to person, and there are some potential risks. Probiotics are not formally recommended and are considered dietary supplements rather than drugs. As such, their manufacture is not monitored by regulatory bodies like the FDA, and their quality may vary. Additionally, for individuals with weakened immune systems, there is a theoretical risk of negative reactions to probiotics.

For travellers, it is recommended to start taking probiotics about a week before the trip and to continue for a week after returning home. This helps maintain a consistent source of beneficial bacteria to support gut health and prevent potential pathogens from disrupting your travels.

Probiotics can help with jet lag

Probiotics can be a useful tool to help with jet lag. Travelling across time zones can throw your gut out of balance, and when your sleep gets disrupted, it can affect your gut microbiome diversity and microbial balance. This can make it harder to return to your usual sleep patterns after your trip.

The bacteria in our gut can be affected by flights, so taking probiotics or eating probiotic-rich foods in the two weeks leading up to your trip will help strengthen your immune system and alleviate jet lag. Probiotics help maintain a healthy balance of "friendly" bacteria in the digestive tract. They can squeeze out any pathogenic bacteria your body is exposed to, such as bacteria that cause traveller's diarrhoea, antibiotic diarrhoea, yeast infections, and possibly even food poisoning.

Look for a product containing one or more of the following probiotic strains shown to prevent traveller's diarrhoea:

• Saccharomyces boulardii
• Bifidobacterium breve
• Bifidobacterium lactis
• Lactobacillus casei subspecies bulgaricus
• Lactobacillus fermentum
• Lactobacillus rhamnosus GG
• Streptococcus thermophilus
• A combination of Lactobacillus acidophilus and Bifidobacterium bifidum

Shelf-stable probiotics are the easiest to travel with as you don't need to worry about keeping them cool. If you're flying across time zones, a travel probiotic that includes prebiotics may reduce jet lag and protect you from stress-related dysbiosis.

For best results, start taking travel probiotics about a week before your trip and keep taking them until a week after you get back. This ensures a consistent source of beneficial bacteria to maintain microbial balance and keep potential pathogens at bay.

Probiotics can help with unfamiliar foods

Travelling can be a thrilling adventure, but it can also be a recipe for digestive disaster. Trying unfamiliar foods, drinking water from different sources, and experiencing the stress of travel can all take a toll on your gut health. This is where probiotics come in – they can be your secret weapon to keeping your gut happy and healthy while exploring new destinations.

Probiotics to the Rescue

Probiotics are live microorganisms that provide a myriad of health benefits, particularly for the digestive system. They help maintain a healthy balance of good bacteria in the gut, supporting a robust immune system and promoting digestive health. When travelling, the right probiotic supplement can be a game-changer in preventing food poisoning and traveller's diarrhea, allowing you to spend your time enjoying the local cuisine instead of being holed up in your accommodation.

Unfamiliar Foods and Drinks

When travelling, it's tempting to indulge in new and exotic foods. However, this can sometimes lead to digestive issues. Contaminated food and water are common causes of traveller's diarrhea, and even eating foods your body isn't used to can trigger digestive problems. Probiotics can help fortify your gut against these unfamiliar foods by supporting the growth of beneficial bacteria and creating a protective barrier against harmful pathogens.

Probiotic Strains to Look For

Not all probiotics are created equal. When choosing a travel probiotic, look for specific strains known to prevent traveller's diarrhea, such as Saccharomyces boulardii, Bifidobacterium breve, Bifidobacterium lactis, and various strains of Lactobacillus. These friendly bacteria will help keep your gut balanced and resilient against potential pathogens.

Timing is Key

For optimal results, start taking your travel probiotics about a week before your trip and continue taking them throughout your journey and for a week after your return. This ensures a consistent presence of beneficial bacteria, maintaining microbial balance and supporting your gut health before, during, and after your travels.

Additional Gut Health Tips

While probiotics are a powerful tool, there are also other steps you can take to support your gut health while travelling:

• Drink plenty of bottled or filtered water and avoid ice made with tap water.
• Eat high-fibre foods like fruits, vegetables, whole grains, and beans.
• Avoid processed foods, fried foods, and excessive alcohol consumption, as these can disrupt your microbiome.
• Wash your hands frequently or use hand sanitiser, especially before eating.
• Stay active during your trip to keep your gut moving.

By combining probiotic supplements with these gut-friendly practices, you can greatly reduce the risk of digestive issues and fully embrace the culinary delights of your destination. So, go ahead and indulge in the local specialties, knowing that your gut is well-prepared to handle the adventure!

Frequently asked questions