Holidays and digestion: a delicate combination
On holiday, altered eating habits can upset the balance of the intestinal microbiota
During holidays it is easy to run into changes in diet and incorrect diets. These can put a strain on our intestines causing from the common discomfort to the stomach more serious disorders of an infectious, bacterial or viral nature.
The microbiota under stress
Our intestines are home to billions of bacteria that form the intestinal microbiota. This delicate ecosystem is responsible for many vital functions, including digestion and nutrient absorption. When we are on vacation, the introduction of new foods, often rich in fats and sugars, and the alteration of our eating habits can upset this delicate balance.
The causes of intestinal disorders on vacation
Among the various causes of intestinal disorders on vacation are:
- New and high-fat foods: The introduction of fatty, fried and spicy foods can overload the digestive system and cause indigestion, nausea and diarrhea
- Fermented foods and carbonated beverages: These foods can increase the production of intestinal gas and cause swelling and flatulence
- Altered meal schedules: Eating at irregular times or skipping meals can interfere with the production of gastric juices and cause heartburn
- Temperature changes: The change from warm to cold environments can irritate the intestinal mucosa
- Food contamination: Especially if you are travelling to countries with different hygiene standards, you may be exposed to bacteria or viruses that cause diarrhea and other intestinal disorders.
How to prevent intestinal disorders on vacation
To prevent intestinal disorders on vacation you can follow some precautions, such as:
- Constantly hydrate: Drinking plenty of water, especially during hot days, is essential for good digestion
- Eat as healthy as possible: Give priority to fresh and healthy food
- Moderate portions: Avoid eating too much at once
- Cook food carefully: Make sure meat and fish are well cooked to avoid bacterial contamination
- Caution fruit and vegetables: Wash fruits and vegetables thoroughly before consumption, especially if purchased at local markets
- Avoid raw food: Especially if you are in a country with different hygiene standards, avoid consuming raw foods such as meat, fish, eggs and unpasteurized dairy products
- Listen to your body: If you feel any discomfort, avoid eating foods that could make things worse