Maintaining a healthy gut is often overlooked when travelling abroad.

Moving or travelling abroad doesn’t just affect the external factors in your life, but your insides too. It literally changes the makeup of bacteria living in your gut.

A new time zone and climate, a sudden change in diet, flight dehydration, an increase of alcohol and jet-lag all make it difficult for your body to adjust and find balance. But if we prep correctly and stick to a few routine tasks – travelling with a happy and healthy gut is totally achievable.

Get your pH Levels Right

Our pH (Power of Hydrogen) balance is extremely important when it comes to gut health. Many digestive issues stem from excess acid in the gastric region and not enough alkaline minerals in the intestinal tract.

Our bodies become more acidic as soon as we step onto that plane thanks to the stagnant air, lack of alkaline based food options and bacterial pathogens floating around.

One of the easiest ways to achieve a pH balance is by regularly consuming Apple Cider Vinegar. I add a tablespoon to my morning lemon water to alkalise my body.


Travelling or not, I’m all about the probiotics. They contain Lactobacillus and Bifidobacterium bacteria which line your stomach, balancing all that is good and bad.

Kombucha, kefir, greek yoghurt and fermented foods are widely known for their probiotic goodness.


When we travel, we put additional stress on our bodies which means additional bacteria. Exercise helps to improve the balance of bacteria by modifying the gut flora and creating anti-inflammatory properties in the microbiota.

Drink Loads of Water

I’m talking about clean water. Filtered water. The subtle differences in pipes can have a big effect on your bowels. If you are drinking tap water – boiling it first will ensure you kill any nasties your gut isn’t used to. Also, skip on the ice cubes when going for drinkies.

And for those long-haul flights – aim for one litre of water for every hour you’re in the air.

Guest blogger of the day:

Monika Pietrowski is a digital nomad, travelling the world finding new ways to nurture the mind and body. Constantly on the go, she captures her travel and wellness adventures on her blog mymonpie and via Instagram. She loves Bikram yoga and has practised in studios all over the world, her favourite being SoHot Bikram in London. On any given day, you can find her somewhere in the world, working out of a café, sipping on a macchiato, which she’ll judge strongly as she’s from Melbourne.

Find Monika on:

Instagram: @mymonpie