Travel Stomach Woes: Natural Remedies For Relief (2024)

Travelling to new places is exciting, but it can also bring some unwanted stomach issues. Traveller's diarrhea is the most common illness affecting travellers, caused by consuming contaminated food or water, or through person-to-person contact. It can happen anywhere but is more likely in places with different foods, climates, and cleaning practices. The good news is, there are ways to prevent and treat it. So, before you pack your bags, let's explore how to keep your tummy happy and healthy while exploring the world.

Drink bottled water and low-sugar sports drinks to replace lost fluids and electrolytes

Drinking bottled water and low-sugar sports drinks is an effective way to replace lost fluids and electrolytes when dealing with an upset stomach while travelling. Electrolytes are essential minerals that help maintain fluid levels, convert nutrients into energy, and support brain function, heart rhythm, and muscle control. They are lost through sweat, vomiting, and diarrhoea, so it is important to replenish them, especially after intense physical activity or during an illness.

Bottled water is a good way to stay hydrated, but it does not contain electrolytes. Sports drinks, on the other hand, are designed to replenish both water and electrolytes. They typically contain sodium, potassium, magnesium, and chloride, which are all essential for the body's fluid balance and nerve signalling. However, commercial sports drinks often contain artificial colours, flavours, and large amounts of added sugar, which are unnecessary and may cause digestive discomfort. Therefore, it is recommended to opt for low-sugar sports drinks or make your own at home by mixing fruit juice, coconut water, and a pinch of salt.

Coconut water is a good natural alternative to sports drinks as it is low in sugar and calories while being rich in electrolytes like potassium and magnesium. Milk is another option, as it contains electrolytes like calcium, sodium, and potassium, as well as carbs and protein, which can aid in muscle repair. Fruit juices, such as watermelon juice, also contain electrolytes, but they tend to be low in sodium, so it is important to consume them with other sources of sodium.

In addition to drinking bottled water and low-sugar sports drinks, it is important to take other measures to prevent and manage upset stomachs while travelling. This includes practising good hygiene by washing your hands frequently, choosing your food and drinks carefully, and taking over-the-counter medications to reduce diarrhoea and ease cramping, if necessary.

Take over-the-counter medication such as loperamide (Imodium) or bismuth subsalicylate (Pepto-Bismol)

If you are experiencing an upset stomach while travelling, you can take over-the-counter medication such as loperamide (Imodium) or bismuth subsalicylate (Pepto-Bismol). These medications are designed to treat acute diarrhea, and can help ease your discomfort.

Loperamide is an anti-diarrheal medication that works by slowing down the movement of the gut, which in turn reduces contractions in the intestines. This allows more time for fluids and nutrients to be absorbed back into the body, reducing the frequency of loose, watery stools. It is important to note that loperamide is not suitable for children under 2 years of age, and should be used with caution in children between the ages of 2 and 5. The usual adult dosage for acute diarrhea is 4 mg orally after the first loose stool, followed by 2 mg after each subsequent unformed stool, up to a maximum of 16 mg (8 capsules) per day. It is important to follow the directions on the package or prescription label, and to drink plenty of fluids to stay hydrated.

Bismuth subsalicylate is another anti-diarrheal medication that works by reducing the flow of fluids and electrolytes into the bowel, reducing inflammation within the intestine, and killing the organisms that cause diarrhea. It comes in liquid, tablet, or chewable tablet form and should be taken exactly as directed. Bismuth subsalicylate is not suitable for children under 12 years of age, and should be used with caution if you are pregnant or breastfeeding. It is important to drink plenty of fluids to replace those lost during diarrhea.

Both loperamide and bismuth subsalicylate can be effective in treating traveler's diarrhea, which is often caused by consuming contaminated food or water. It is important to take precautions when travelling, such as drinking only bottled water and practising good hygiene, to reduce the risk of developing traveler's diarrhea. However, if you do develop diarrhea, these medications can help ease your symptoms and speed up your recovery.

Avoid ice, and only drink bottled, boiled, or purified water

Drinking contaminated water is one of the leading causes of traveller's diarrhea, an intestinal infection that can cause loose, watery stools with cramping and an urgent need to go to the bathroom. It is caused by drinking water contaminated by bacteria, viruses, or parasites, and can occur anywhere, but is more likely to occur in places with very different foods, climates, and cleaning practices than your home country, such as Central and South America, Southeast Asia, and parts of Africa.

To avoid traveller's diarrhea, it is important to only drink bottled, boiled, or purified water. Here are some specific instructions and guidelines to follow:

• Avoid ice: Ice may be made from unclean water and can be a source of contamination. Make your own ice cubes using bottled or boiled water, or avoid them altogether.
• Choose bottled water with unbroken seals: In developing countries or places with questionable water quality, opt for factory-sealed bottled water. Look for intact seals on the bottle caps to ensure the water hasn't been tampered with.
• Boil tap water: If you have access to a stove or kettle, boiling tap water is an effective way to purify it. Bring the water to a rolling boil for at least 1 minute at sea level, or 3 minutes at high altitudes. Let the water cool before drinking, and do not add ice.
• Use water purification methods: If boiling is not feasible, you can use alternative purification methods. Household bleach can be used as a disinfectant by following the instructions on the bottle. Water treatment tablets containing chlorine dioxide or iodine are also effective, but iodine should not be used by pregnant women or those with thyroid problems, and only for a few weeks at a time.
• Brush your teeth with purified water: Even small amounts of contaminated water can cause issues. Use bottled or boiled water for brushing your teeth, and avoid swallowing water in the shower.
• Stay hydrated: Diarrhea can lead to dehydration, so it is important to drink plenty of safe water to maintain hydration. Also, consider drinking low-sugar sports drinks that contain electrolytes to replace lost minerals.

By following these guidelines, you can significantly reduce your risk of traveller's diarrhea and enjoy your travels with a happy and healthy stomach.

Eat food that is cooked and served hot, and avoid street food or buffets

Eating food that is cooked and served hot is one of the best ways to avoid food poisoning and travellers' diarrhea. Food poisoning is often caused by infectious organisms such as bacteria, viruses, and parasites, which contaminate food during processing or production. Food that is cooked and served hot is less likely to be contaminated and can help prevent tummy troubles while travelling.

When selecting food, it is important to avoid lukewarm dishes. Hot food should be served hot, steaming, and freshly prepared. Food that is left sitting out, such as dishes on a buffet or salad bar, can be contaminated and pose a higher risk of foodborne illness. This is because germs that cause food poisoning grow quickly when food is between 40°F and 140°F, what is known as the "danger zone". Therefore, it is best to avoid buffets and opt for freshly cooked meals to reduce the risk of food poisoning.

In addition to avoiding buffets, it is generally recommended to avoid street food or food from street vendors. Street food may be left sitting out in the sun for hours, attracting flies, and may not be prepared or stored hygienically. It can be difficult to determine if street food is safe, as the food is typically prepared and served in open environments, making it hard to maintain proper food safety standards.

When travelling, it is important to be cautious about the food and drinks you consume. Always wash your hands with soap and water before eating and preparing food. By following these guidelines and choosing food that is cooked and served hot, you can help prevent upset stomachs and foodborne illnesses while travelling.

Wash your hands frequently with soap and warm water, and use hand sanitiser

Good hand hygiene is one of the most important steps you can take to protect yourself from illnesses when travelling. This is because our hands are a common route of transmission for harmful bacteria and viruses that can cause upset stomachs and other illnesses.

Washing your hands frequently with soap and warm water is the best way to prevent the spread of these disease-causing organisms. Liquid soap is preferable to bar soap, and warm water is better than cold water because soap lathers better with warm water. However, cold water and soap are still suitable if warm water is unavailable.

When washing your hands, follow these steps:

• Wet your hands with clean, running water, then turn off the tap.
• Apply soap and lather well for at least 20 seconds.
• Rub your hands together rapidly, ensuring you cover all surfaces, including the backs of your hands, your wrists, between your fingers, and under your fingernails.
• Rinse your hands well under running water, ensuring all traces of soap are removed.
• Dry your hands thoroughly using a clean towel or air dryer.

The whole process of washing and drying your hands should take 40-60 seconds.

If you do not have access to soap and water, you can use an alcohol-based hand sanitiser as a backup. To use hand sanitiser effectively, apply a palmful to your hands, ensuring you cover all surfaces. Then, rub your hands together, palm to palm, before interlacing your fingers and rubbing the backs of your hands and fingers. Finally, rub your fingertips backwards and forwards over your palms. The whole process should take 20-30 seconds.

Hand sanitiser is not as effective as soap and water, and it may not work against all types of germs, such as norovirus or Cryptosporidium. It is also important to note that hand sanitiser will not remove harmful chemicals from your hands. Therefore, always opt for soap and water if possible.

Frequently asked questions