Imagine exploring a bustling market in Southeast Asia, with vibrant colours and tantalising aromas filling the air. You spot a vendor grilling delicious skewers with rice. Intrigued, you take a bite and find yourself battling a nasty case of food poisoning for the next few days. This scenario, unfortunately, is not uncommon for travellers, although less so for us vegans who avoid high-risk foods like meat.
Eat Clean & Safe: Vegan Hacks to Avoid Travel Tummy Troubles
Navigating a foreign country while adhering to vegan principles can be slightly challenging at first, but with a little planning and knowledge, you can enjoy a safe and delicious culinary adventure. Digestive problems can leave you feeling bloated, suffering from diarrhoea, nausea, constipation, and gas – a sure-fire way of bringing the excitement of travelling to a halt. In this blog post, we'll provide you with practical tips and tricks to help you avoid travel tummy troubles while sticking to an animal-friendly, vegan lifestyle. From packing essentials to finding vegan-friendly restaurants, we've got you covered. So, let's dive in!
What causes travel tummy troubles?
When travelling, especially to new destinations, your body's internal clock, or circadian rhythm, can get thrown off due to time zone changes. This disruption can lead to digestive system problems, often referred to as 'travel tummy.' The circadian rhythm helps regulate various bodily functions, including the digestive system, hormone production, and sleep-wake cycles. Gut bacteria also align with this internal clock, and when it's disrupted, it can affect their normal daily output, including vitamin and hormone production. Melatonin, a hormone that regulates sleep, is particularly sensitive to circadian rhythm changes and can also influence gut sensation and movement. Beyond circadian rhythm disruptions, several other factors can contribute to travel tummy troubles:
- Dietary changes: Travelling often involves trying new foods, eating at different times, and indulging in treats. These changes can upset your digestive system, leading to diarrhoea, constipation, or other issues.
- Stress: The stress of travel, from navigating airports to adjusting to new environments, can directly impact your gut health. Stress can trigger symptoms like diarrhoea, constipation, or incomplete bowel movements.
- Dehydration: Staying hydrated is crucial for digestive health, but it can be challenging while travelling. Limited access to clean water, long bathroom queues, and the desire to avoid frequent bathroom breaks can contribute to dehydration.
- Alcohol consumption: Alcohol is dehydrating and can further exacerbate digestive problems. Consuming excessive alcohol, especially during or between meals, can lead to constipation and other issues.
Tips for Eating Clean and Safe to Avoid Travel Tummy Issues
Here are some basic tips:
#1. Eat a soluble fibre diet!
Constipation can be a major inconvenience while travelling. Incorporating a high-fibre diet into your travel plans can help alleviate these symptoms. (If you've been vegan for a while you'll know that on average vegans tend to struggle less with getting fibre into themselves than meat and dairy eater.) Soluble fibre is particularly beneficial for digestive health. It helps to soften stools, making them easier to pass. Foods rich in soluble fibre include:
As you can see, all of these are screaming vegan. Insoluble fibre, while not as directly involved in softening stools, can also contribute to overall digestive health. Foods rich in insoluble fibre include:
By incorporating a variety of fibre-rich foods into your diet, you can help prevent constipation and enjoy a more comfortable travel experience.
- Fruits: Berries, cherries, pears, apples
- Vegetables: Carrots, green beans, broccoli
- Whole grains: Bran cereals, wholemeal bread
- Apple juice: A good source of hydration and soluble fibre
- Prune juice: Known for its laxative properties
As you can see, all of these are screaming vegan. Insoluble fibre, while not as directly involved in softening stools, can also contribute to overall digestive health. Foods rich in insoluble fibre include:
- Dried fruits
- Leafy greens
- Nuts
By incorporating a variety of fibre-rich foods into your diet, you can help prevent constipation and enjoy a more comfortable travel experience.
#2. Wash your hands!
Washing your hands is one of the most effective ways to prevent the spread of germs and illness. Follow these steps for proper handwashing:
By following these steps, you can significantly reduce your risk of contracting and spreading illnesses.
- Wet your hands: Use running cold or warm water.
- Apply soap: Lather your hands with liquid, powder, or bar soap.
- Scrub for at least 20 seconds: Rub your hands together, covering all surfaces, including your palms, backs, fingers, and under your nails.
- Rinse thoroughly: Wash off all the soap.
- Dry completely: Use a clean towel to dry your hands and avoid touching the tap with your bare hands.
By following these steps, you can significantly reduce your risk of contracting and spreading illnesses.
#3. Eat smaller meals!
Smaller and more frequent meals may prevent you from bloating. On your travel day, avoid big meals to help reduce gut pressure. Eat fibre-rich food and avoid gas-inducing food like cabbage, lentils, and beans the day before you go on a long journey - if you're used to these foods though (as many vegans are) you won't need to avoid them totally whilst abroad, whereas someone who doesn't eat these regularly (like many meat and dairy eaters), should avoid these as their bowels aren't used to them. Also, avoid high-sugar, processed, high-fat, and spicy food. Pack wholegrain crackers and veggie sticks for a quick healthy snack.
#4. Buy groceries and cook!
Visit local stores, buy fresh ingredients, and give your stomach (and wallet) a much-needed break from processed and restaurant food. Eating self-cooked food when travelling can also prevent food poisoning.
#5. Drink water, lots of water!
Make water your friend and stay hydrated. It is common for people to turn down their fluid intake to avoid going to public toilets. However, dehydration can cause you tummy troubles. Additionally, ensure your drinking water is safe and, if possible, stick to bottled only and avoid ice cubes.
#6. Avoid overeating!
Eating in new restaurants and trying new snacks and cuisine makes holidaying fun and exciting, but resist the temptation of overeating. Overeating makes your stomach stretch, and it can lead to gas, bloating, heartburn, acid reflux and stomach pain, making your holiday dull. In case of overeating:
- Walk around
- Stay hydrated
- Drink herbal teas like ginger
- Take antacids
#7. Choose your drinks wisely!
Avoid over-drinking with alcohol, caffeine, and sugar since they irritate the digestive system. Alcohol and coffee may lead to a speed-up in your digestive process, leading to dehydration and diarrhoea-like stools due to the intestines not absorbing enough water.
#8. Don't avoid bathroom breaks!
Using shared or public toilets is uncomfortable when having bowel movement problems. However, don't ignore going to the bathroom if it calls; doing so may lead to further problems.
Final Thoughts
Travelling is exciting and fun, and you can create lifelong memories, but a wrong move can lead to tummy troubles. That said, when travelling, eating safe and clean is mandatory. Drink lots of water, avoid excessive alcohol, sugar, and overeating. Remember to carry tummy medicines, respect the bathroom calls, and cook for yourself, if possible. Additionally, it is important to have the contact of a reputable lawyer and other emergency contacts in case you have difficulties and are hospitalised during your travels.
What about you, have you ever had tummy troubles as a vegan? Feel free to share any tips & advice below!
