Gut check before takeoff!
Travel—even a quick getaway—can stir up dramatic changes in your gut microbiota. Whether you’re hopping continents or road-tripping for a weekend, exposure to new environments, foods, and microbes can disrupt your internal balance, triggering digestive symptoms like diarrhoea—or sneakily shifting your gut without you noticing a thing. These fluctuations, driven by your starting microbial makeup and travel conditions, can sometimes lead to dysbiosis.
The good news? A resilient, probiotic-rich gut may act like a biological passport—buffering against microbial turbulence and keeping your digestion steady on the journey. Prep your microbes like you prep your luggage: with care, strategy, and good bacteria on board.
And speaking of readiness—at NIUM, our team doesn’t hit pause when summer hits. We’re in full swing, diving into new microbiota projects and open to fresh collaborations. Sun’s out, science’s on! While our LinkedIn will take a breather in August, we’re wishing everyone a restorative holiday season filled with good food, good microbes, and great memories.
But before we say goodbye for a bit… let’s explore the key changes in gut microbiota during travel.
o Increased microbiota fluctuations – Travel induces greater variability in gut microbial composition, even in the absence of altered bowel habits (Henares et al., 2024; Youmans et al., 2015; Zhao et al., 2024).
o Imbalance signatures – Travellers often show higher Bacillota: Bacteroidota ratios, a marker of dysbiosis (Youmans et al., 2015).
o Role of initial microbiota – Individuals with higher levels of Bifidobacteria and Lactobacillus species before travelling tend to maintain a more stable gut microbiota during their trip (Zhao et al., 2024).
o Exposure to new microbes – Contact with new people, foods, and water can introduce new microbes and alter gut composition. Furthermore, exposure to different hygiene standards and local bacteria increases the chance of microbiota shifts (Henares et al., 2024; Youmans et al., 2015).
o Diarrhoea risk – Up to 60% of travellers to developing countries experience diarrhoea, often linked to gut microbiota changes (Vogt & Finlay, 2017; Youmans et al., 2015).
o Constipation – While traveller’s diarrhoea gets all the attention, constipation is an equally common and uncomfortable side effect. The gut microbiota plays a pivotal role in regulating intestinal motility by producing metabolites like short-chain fatty acids, bile acids, and gases such as methane. These compounds act as biochemical messengers, keeping the digestive system in motion. But when travel alters your diet and environment, it can shift microbial populations—slowing things down and leading to constipation (Yang et al., 2022).
To help you enjoy your holidays to the fullest, here are some tips to keep your gut microbiota happy and healthy:
💧 Hydrate well – it helps prevent both constipation and diarrhoea. 🥦 Load up on fibre – fruits, veggies, and whole grains fuel your good gut bugs. 🦠 Take probiotics – strains like Lactobacillus and Bifidobacterium can support microbiota stability before and during your trip.
🚱 Be cautious with local water and raw foods in high-risk areas – go for bottled water and well-cooked meals.
🕒 Stick to a routine – regular meals and physical activity help keep your gut rhythm in check.
#GutMicrobiota #TravelHealth #MicrobiomeResearch #GutHealth #TravelMicrobiome
References
Henares, D., Monsálvez, V., Brotons, P., Machado, M., Capilla, S., Gomila, A., Bierge-Cabrera, P., Cubero, M., Quijada-Pich, O., Requena, A., Muñoz-Almagro, C., & Gasch, O. (2024). Human gut microbiota composition associated with international travels. Travel Medicine and Infectious Disease, 102747. https://doi.org/10.1016/j.tmaid.2024.102747
Vogt, S., & Finlay, B. (2017). Gut microbiota-mediated protection against diarrheal infections. Journal of Travel Medicine, 24, S39–S43. https://doi.org/10.1093/jtm/taw086
Yang, L., Wang, Y., Zhang, Y., Li, W., Jiang, S., Qian, D., & Duan, J. (2022). Gut microbiota: A new avenue to reveal pathological mechanisms of constipation. Applied Microbiology and Biotechnology, 106, 6899–6913. https://doi.org/10.1007/s00253-022-12197-2
Youmans, B., Ajami, N., Jiang, Z., Campbell, F., Wadsworth, W., Petrosino, J., Dupont, H., & Highlander, S. (2015). Characterization of the human gut microbiome during travelers’ diarrhea. Gut Microbes, 6, 110–119. https://doi.org/10.1080/19490976.2015.1019693
Zhao, Y., Li, C., Wu, K., Chen, H., Wang, Q., Xiao, Y., Yao, S., Hong, A., Zhang, M., Lei, S., Yang, W., Zhong, S., Umar, A., Huang, J., & Yu, Z. (2024). Exploring the impact of short-term travel on gut microbiota and probiotic bacteria-mediated stability. Biomedicines, 12. https://doi.org/10.3390/biomedicines12071378