How To Cope With Digestive Problems While Traveling

Finally, you’re on your well-deserved vacation! But then, after you have finally arrived at your destination and are ready to relax, your stomach starts acting up. Maybe your stomach is a bit upset or you’re feeling a bit nauseous from the long flight? Maybe you shouldn’t have chosen the spiciest dishes from the hotel buffet? Maybe you’re getting bloated because you haven’t had a bowel movement for days and you can feel your shorts getting tighter around your belly? Nothing to be embarassed about. Yep, we’ve all been there…

Runtastic side stitch

Therefore, we’ve come up with a little cheat sheet on what to pack in your travel kit to keep your belly happy.

Against nausea

  • Ginger tea / peppermint tea
  • Chew on a piece of ginger
  • Drink lemon juice or keep a piece of lemon in your mouth
  • fresh air
  • nibble on crackers or toast

Against stomach cramps

  • Camomile tea
  • Fennel tea
  • Mallow tea
  • Several smaller meals
  • Hot-water bottle
  • No fatty foods
  • Avoid foods which are hard to digest, like: cabbage, bell pepper, mushrooms, onion, leek, etc.
  • No hot spices, like: chili, pepper

Myth: Coke against diarrhea
When struggling with diarrhea, make sure you provide your body with sufficient fluids and minerals – especially sodium and potassium. Coke contains lots of sugar which deprives your intestines even more of the liquids they need. As a consequence, your diarrhea will get even worse. Therefore, don’t try to combat them by drinking a coke, but nibble on some pretzel sticks instead (they contain sodium). Or, even better, try one of the following remedies:

Against diarrhea

  • Grated apple (peel included)
  • Mashed banana
  • Carrot cream: Cook 500g in 1 l water, then puree and add boiled water until you’ve got 1000g; season with 10g salt
  • Mashed carrots: Cook 500g carrots in ¼l water, then puree them; add ½ tsp salt and 2 tsp corn sugar, as well as a dash of lemon juice
  • Dried blueberries: Nibble on them every now and then, max. 300g per day
  • Cocoa with water: Mix unsweetened cacao powder with ¼ l boiling water; sweeten with corn sugar, if necessary
  • Mashed blueberries: Bring ¼ l water, 20g dried blueberries, cloves and a cinnamon stick to a boil, strain and sweeten with corn sugar, if necessary
  • Rice gruel: Cook 50g short-grain rice with a little salt and nutmeg in ¼ l water until soft; mix and strain
  • Blueberry tea: Let 1 Tbsp dried blueberries soak in cold water for 10 min, then boil for another 10 min ⇒ drink max. 500ml blueberry tea per day
  • The “Rossi Solution”: 1/3 Russian tea, 1/3 sodium solution, 1/3 fresh orange juice, corn sugar
  • DIY drinks: isotonic drinks

Against constipation

  • Drink a lot
  • Several smaller meals per day
  • Let dried plums soak in water over night; drink the water & eat the plums the next morning
  • Acidophilus milk
  • Whole grain products
  • A glass of orange juice on an empty stomach
  • Fruit & vegetables, raw or as a juice
  • Flax seeds, psyllium husk
  • Avoid rice, bananas, white bread, cakes, cookies

With this list, you’re good to go & prepared for an upset stomach when out and about. Make sure you always pack some camomile, fennel or mallow tea in your first-aid kit or carry-on luggage. In addition, throwing a cherry pit pillow in your suitcase is always a great idea. Regarding acute problems, consult a local doctor or pharmacy or call your family physician.

I wish you a great, relaxing vacation!

Bye for now,

PS: Print this little cheat sheet with just one click (next to the social media icons) and pack it in your bag to start your vacation with a great (gut) feeling 😉


Vera Schwaiger Vera studied dietetics & psychotherapy. She lives her life according to what Einstein once said: "Life is like riding a bicycle. To keep your balance, you must keep moving." View all posts by Vera Schwaiger