TIPSLIFEHACKS

Dreaming of a sun-soaked getaway? But dreading the inevitable holiday constipation? You're not alone! A surprising number of Australians experience digestive discomfort while travelling, with studies showing up to half of holidaymakers struggling to pass faeces.

As a gut health expert, I've seen firsthand how easily travel can disrupt our delicate digestive systems. Changes in diet, dehydration, and disrupted routines can all contribute to constipation. But there's a simple, effective solution I always recommend – and it’s something you can easily pack in your suitcase.

The Secret Weapon: Fibre Supplements

Forget complicated diets and drastic changes. My go-to strategy for preventing holiday constipation is a daily fibre supplement. It's incredibly easy, affordable, and works wonders for both adults and children.

Why Fibre Matters for Your Gut

Fibre is essential for healthy digestion. It adds bulk to your stool, making it easier to pass. It also feeds the beneficial bacteria in your gut, promoting a balanced and thriving microbiome. When you're travelling, your fibre intake often decreases due to unfamiliar foods and less access to fresh produce. That's where a supplement steps in to bridge the gap.

Which Fibre Supplement Should You Choose?

There are several types of fibre supplements available, including:

• Psyllium husk: A popular and effective choice, known for its ability to absorb water and add bulk to stool.
• Wheat dextrin: Another good option, especially for those sensitive to psyllium.
• Inulin: A prebiotic fibre that feeds beneficial gut bacteria.

Important Considerations:

• Start slowly: Begin with a small dose (e.g., half a teaspoon) and gradually increase as needed to avoid gas and bloating.
• Drink plenty of water: Fibre absorbs water, so it's crucial to stay hydrated. Aim for at least 8 glasses of water per day.
• Consult your doctor: If you have any underlying medical conditions or are taking medications, talk to your doctor before starting a fibre supplement.

Why This Works for Kids Too

Children are just as susceptible to holiday constipation as adults. A fibre supplement can be a lifesaver for picky eaters or those who struggle to get enough fibre from their diet. Make it fun by adding it to their smoothies or yogurt.

Beyond Supplements: Other Tips for a Happy Holiday Gut

• Stay hydrated: Carry a water bottle and sip throughout the day.
• Prioritise probiotics: Consider a probiotic supplement or include probiotic-rich foods like yogurt or kefir in your diet.
• Manage stress: Stress can negatively impact digestion. Practice relaxation techniques like deep breathing or meditation.
• Listen to your body: Pay attention to your digestive cues and adjust your diet accordingly.

Don't let constipation ruin your holiday! With a little preparation and a simple fibre supplement, you can enjoy a comfortable and happy trip – for the whole family.