Causes of digestive problems and tips for healthy digestion abroad: What you absolutely need to consider abroad to keep your digestion balanced and prevent digestive issues caused by foreign bacteria.
Causes of digestive problems abroad
Whether on a business trip, family vacation, or backpacking around the world, bacteria such as Escherichia coli species, Shigella, and Salmonella are common triggers of digestive problems. They are everywhere and can quickly ruin your planned trip. Especially high-risk regions like Latin America, Africa, and Asia can be a significant strain on the body.
Every year, 80 million travelers suffer from digestive problems abroad. The reason these issues mostly occur only in travelers is that the gut flora of locals is already adapted to the specific pathogen profile of the respective region. In the following section, you will find useful tips to help you greatly reduce the risk of digestive problems abroad.
Prevention and tips
1. “Cook it, peel it or forget it”
This motto can help you avoid the biggest risk factors that lead to digestive problems and should therefore be strictly followed. The following foods should always be avoided:
- raw vegetables
- salad and mayonnaise-based dressings
- raw egg dishes
- cold buffets
- ice cream
- raw fish & seafood
Nevertheless, you should still make sure to consume enough fiber, for example in the form of cooked vegetables, whole grain products, and brown rice.
2. Tap water
You should avoid not only tap water from the faucet but also ice cubes in high-risk regions. Be sure to tell the waiter when ordering drinks to leave out the ice cubes or make sure they are made with bottled mineral water to avoid unnecessary digestive problems.
3. Brushing teeth & showering
When brushing your teeth and rinsing your mouth, it’s easy to forget about contaminated tap water. Therefore, use bottled mineral water for brushing your teeth and do not rinse your mouth with tap water. Also, when showering, always be careful not to get tap water in your mouth.
4. Hygienic measures
Frequent and thorough handwashing with soap helps protect the body from germs. Especially after short outings and returning to your hotel room, you should wash your hands thoroughly and ideally disinfect them with hand sanitizer. Infections and pathogens are usually transmitted by smear infection and can cause unpleasant digestive problems. Try to avoid rubbing your hands in your eyes or mouth, as unwanted pathogens can otherwise enter the body.
5. Probiotic gut cultures
In addition to the measures listed above, there is the option to strengthen digestion with probiotic foods. Yogurt, kefir, sauerkraut, and miso are good examples. If these foods are not a regular part of your daily diet, you can consider dietary supplements. These can be taken either as preparation before departure or to strengthen your digestion during your trip. For optimal preparation, it is advisable to seek professional advice at a pharmacy.
