How to avoid holiday digestive woes: Tips from a celebrity nutritionistA celebrity nutritionist has shared her top tips for staying healthy on holiday, including the five diet rules she

lives by to avoid any unpleasant digestive mishapsCommentsTravelPhoebe Tonks Overnight Reporter01:25, 02 Jun 2025This summer, five key nutrition rules could help you avoid tummy troubles

abroad(Image: Getty) With June officially upon us and the summer holidays just around the corner, many of us are beginning to contemplate our vacation plans.

Whether it's discovering the domestic wonders of the British Isles, soaking up some European allure on a short city break, or jetting off for a lengthy stay on a sun-drenched beach - one

the toilet, suffering from cramps, or battling nausea, you're certainly not alone if you've ever been afflicted whilst trying to enjoy a holiday.

‌ So, why do people fall ill and what can they do to prevent it?

Travel itself is one of the largest contributing factors to falling unwell whilst abroad, particularly when crossing multiple time zones. This can disrupt your body's natural circadian

rhythm, affecting everything from sleep to digestion and even hormone production, reports the Express.

Travelling across timezones can disrupt our circadian rhythm leading to sickness (Image: Getty)Article continues belowREAD MORE: Boy, 13, 'lost his dignity' on Ryanair flight to Liverpool,

says mumREAD MORE: Spain summer weather forecast could spell bad news for holidays This disruption could result in difficulty sleeping, waking up feeling fatigued, experiencing digestive

problems, or enduring mood swings - all of which can dampen the joy of a much-anticipated holiday.

And it's not just significant changes that can cause issues, but a combination of minor alterations can also wreak havoc on your health, according to Women’s Health.

Celebrity nutritionist and author Gabriela Peacock has shed light on the importance of maintaining a routine, stating: "Even just shifting your routine, such as eating at odd times, sleeping

less, or sitting for long periods, can cause imbalances. I always tell my clients: your body thrives on rhythm."

‌ She suggests that despite the inevitable disruption that comes with travelling, establishing simple routines like waking up and eating at regular intervals, staying hydrated, and getting

early morning sunlight can help recalibrate your internal clock.

So how can we tackle this issue?

Gabriela offers several practical tips to prevent an upset stomach while on the move, including taking a stroll after meals, drinking ample water, and incorporating fibre into your

breakfast. She also advises opting for filtered water when possible and enhancing gut health with a probiotic.

‌ However, it's her five fundamental nutritional guidelines that truly make a difference and promise to bring joy back to holidaymakers this summer season.

Kickstart your day with protein It only seems fitting to start Gabriela’s recommendations with the most important meal of the day - and that’s breakfast. She recommends starting off with a

healthy dose of protein in the morning, such as eggs, avocado, or Greek yoghurt with berries.

Keep yourself hydratedHydration also plays a key part in avoiding tummy trouble(Image: Getty)‌ In hot climates it may seem like a no-brainer, but closer to home we’re often guilty of

neglecting our water intake. Gabriela recommends staying hydrated, particularly during and after long flights, and even suggests boosting electrolytes with a pinch of Celtic sea salt or

pre-packaged sachets to ensure your body is in tip-top shape for the day ahead.

Avoid skipping meals. When away from home there can sometimes be a tendency to skip meals while trying to cram everything into a day, but this a huge no-no, according to Gabriela as skipping

meals often backfires later with sugar crashes or overeating.

Instead, she recommends eating regular balanced meals to help keep blood sugar stable.

‌Snacks are a blessing. If you don’t fancy tucking into a solid meal, snacks can be a good alternative option particularly if you pick healthy choices that pack a protein punch.

“ I always travel with some nuts, a protein bar, or sachets of protein powder so I’m never caught off guard,” explained Peacock. “ You can get great cured meats in Europe too – which act as

a great high-protein snack!’

Don't shy away from trying local cuisine. When travelling, don’t be afraid to indulge in local cuisine while you’re experiencing a new place. Whether that’s a delicious Akee and Saltfish in

Jamaica, a dreamy Linguine in Italy, or a Sukiyaki hotpot in Japan, experiencing the different flavours and delicacies while abroad can add a huge new sensory element to your getaway.

Article continues below However, while Gabriela highly encourages tucking in, she does add that you should monitor your own body, and try not to eat too heavily for several days in a row to

avoid any unfortunate mishaps.