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Summer is here, and for many of us that means one thing – holidays! Whether you’re heading abroad for some sunshine or travelling within the UK, your digestive system can often be one of the first things to notice the change in routine.
As an Advanced Colonic Hydrotherapist with over 14 years of experience, one of the most common things clients tell me after returning from holiday is, “I felt so bloated on the plane,” or “I didn’t go to the toilet properly for days.”
The good news is that with a little planning, you can help support your gut before, during and after your flight.
Why Does Flying Affect Your Gut?
Flying exposes your body to an environment it isn’t used to. Reduced cabin pressure, sitting still for long periods, dehydration, travel anxiety and changes to your eating routine can all contribute to digestive discomfort.
Common symptoms include:
– Bloating
– Trapped wind
– Constipation
– Sluggish digestion
– Feeling overly full
– IBS flare-ups
– Fatigue
– Dehydration
Even healthy digestive systems can become sluggish during travel, so it’s worth taking a few simple precautions.
My Top Flying Tips for Better Gut Health
1. Eat Before You Fly
One of the biggest pieces of advice I give my clients is to eat on the ground rather than in the air whenever possible.
Whilst you’re flying, your digestive system is already adapting to changes in cabin pressure. In my professional experience, many people feel far more comfortable if they avoid eating whilst airborne.
If you’re taking a short or medium-haul flight, I recommend eating a balanced meal before heading to the airport and then waiting until you’ve landed before having your next meal.
For long-haul flights, where eating is often unavoidable, keep your meals as light and easy to digest as possible. Choose foods such as salads, fresh fruit, lean protein, rice or yoghurt, and avoid heavy, greasy or overly processed meals.
Your digestive system will thank you.
2. Drink Plenty of Water
Aircraft cabins are very dry, and your body loses moisture more quickly whilst flying.
Keep sipping water throughout your journey and continue drinking plenty once you’ve landed.
Good hydration helps keep your digestive system moving and may reduce the risk of constipation.
3. Avoid Alcohol and Fizzy Drinks
Alcohol contributes to dehydration, while fizzy drinks can increase trapped wind and bloating due to the extra gas they contain.
Water remains the best choice throughout your journey.
4. Keep Moving
Sitting still for several hours isn’t ideal for your circulation or your digestive system.
Whenever it’s safe to do so:
– Walk around the cabin.
– Stretch your legs.
– Rotate your ankles.
– Stand up regularly.
Movement helps stimulate your bowels as well as improving circulation.
5. Don’t Ignore the Urge to Go
If your body tells you it’s time to use the toilet, don’t wait.
Ignoring the urge can contribute to constipation and make you feel even more uncomfortable during your holiday.
6. Pack Smart Snacks
If you feel you need something to eat, choose lighter options such as:
– Bananas
– Apples
– Grapes
– Unsalted nuts
– Oatcakes
– Rice cakes
– Plain crackers
These are generally kinder on your digestive system than highly processed snacks.
7. Try to Relax
Stress and excitement both affect the gut.
Deep breathing, listening to music, reading a book or enjoying a relaxing podcast can all help calm your nervous system—which often helps your digestive system too.
Why Does Constipation Happen After Flying?
Many people don’t open their bowels for a day or two after travelling.
This can be due to:
– Reduced movement
– Dehydration
– Different foods
– Time zone changes
– Disrupted routines
– Travel stress
The good news is that once you’re back into your normal routine, your digestive system often settles naturally.
Looking After Your Gut When You Arrive
Once you’ve reached your destination:
– Drink plenty of water.
– Go for a walk.
– Eat fresh fruit and vegetables.
– Return to your normal eating routine.
– Listen to your body.
Small habits can make a big difference.
Could Colonic Hydrotherapy Help?
If you regularly suffer from bloating, constipation or sluggish digestion after travelling, professional colonic hydrotherapy may help support your digestive wellbeing as part of a healthy lifestyle.
Many of my clients choose to have a treatment before travelling so they begin their holiday feeling lighter and more comfortable, while others book after returning home to help restore their normal bowel routine.
Every treatment at Colon Clinic is carried out professionally, safely and in accordance with RICTAT National Occupational Standards, with your comfort and wellbeing always the priority.
Final Thoughts
Looking after your gut doesn’t stop when you go on holiday.
A little preparation before you fly can help reduce bloating, constipation and digestive discomfort, allowing you to enjoy your trip from the moment you board until you arrive home.
Eat well before you fly, stay hydrated, keep moving and be kind to your digestive system—it works hard for you every single day.
Have a wonderful summer and safe travels!
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About Erica Hartley
Erica Hartley is an Advanced Colonic Hydrotherapist, Colonic Hydrotherapy Trainer, and Vice Chair of RICTAT, with over 14 years of experience helping people improve their digestive health naturally.
Based at Colon Clinic in Chapeltown, Sheffield, Erica offers professional Colonic Hydrotherapy, Colon Massage and Food Intolerance Testing in a welcoming, private clinic.
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