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By HAYLEY MINN and ESTHER MARSHALL Published: 07:48, 29 March 2025 | Updated: 07:48, 29 March 2025
There’s nothing worse than booking a holiday for a relaxing week on the beach only to end up attached to the toilet of your hotel bathroom instead.Many people get sick while travelling the world for a variety of reasons, including dehydration and changes in diet.But don’t fear, as twins Lisa and Alana McFarlane, who created The Gut Stuff, are on hand with expert advice.From the snack you must pack in your suitcase to the food that can cure constipation, here are Alana and Lisa’s tips for how to avoid running to the toilet instead of the all-inclusive buffet on your next trip abroad.If you’ve ever found yourself a little constipated on holiday, you’re not alone. Lisa says: ‘It’s caused by changes in your diet when you go away. If you’re normally consuming a gut-loving high fibre diet day to day, but as soon as you get off the plane you’re all about cheesy bread [it could affect your gut]. No shame, it’s delicious! But it can cause you to be a little bit backed up.’ Long-haul flights don’t help the situation, explains Alana, who says: ‘They can lead to bloating and constipation. We don’t drink enough water when we fly.’ And our guts can also be affected by geography. ‘We have these microbes that live in, around and on us,’ explains Lisa. ‘But they’re also in the environment. So if you’re going to another country, you may be exposed to microbes that you’ve never been exposed to before, which can be a good thing. ‘But it can also introduce harmful strains that you might not have had within your microbiome before.’ Twins Lisa and Alana McFarlane, who created The Gut Stuff, are on hand with expert advice to avoid travel tummy on your holiday The sisters recommend ‘keeping a balance’ at the breakfast buffet to ensure your gut stays healthySo if you find yourself a bit ‘bunged up and constipated’ on holiday, what should you do? Lisa says: ‘Have a couple of kiwis at the breakfast buffet and that will sort it out. Kiwis can help with constipation. They actually do call it a “spontaneous evacuation”.’ And choices at the buffet could make all the difference. Lisa explains: ‘Alana and I are big fans of the all-inclusive buffet. We like to get our money’s worth. But keep the balance. ‘Put nuts and seeds on your soup. If you’re having a big cooked breakfast, try and have a little side plate of fruit. Fibre is really key.’ ‘If you can, pick the brown rice over the white rice, the brown pasta over the white,’ says Alana. ‘All these small simple swaps can nudge your fibre up in the right direction.’ There’s also one key food item that the sisters say you’ll want to pack in your suitcase. Alana says: ‘Taking fibre with you is key. You could take high fibre bars and drinks or you could put a pack of Chia seeds in your suitcase. They’re pretty light.’ Alana says: ‘Kiwis can help with constipation. They actually do call it a “spontaneous evacuation”‘ Packing chia seeds in your luggage is one of the Gut Stuff’s top tips. Pictured above is a chia pudding GUT STUFF’S TOP TIPS TO AVOID TRAVEL TUMMY Bring your fibre with you in easy, light and accessible snacks Pack chia seeds to add to your breakfast or to make your own chia pudding Take a big water bottle with you on your flight Wear comfy clothing and avoid tight waistbands on the planePack rehydration salts If you’re constipated, opt for kiwis at the breakfast buffet Source: The Gut Stuff Chia seeds can be added to your breakfast or yoghurt for a fibre boost that could help save your gut from a holiday disaster. Water is also key to avoiding tummy trouble. Lisa says: ‘Make sure you have a big water bottle, especially if you’re going to a hot country. Keep up that water intake up while you’re away.’ And there’s an easy way to tell if you need to hydrate. Alana explains: ‘Look at your pee and that’ll give you a good indication whether you should be drinking more water or not.’ Urine that is medium to dark yellow in colour is often a sign that you need to hydrate.
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I’m a gut expert – these are the essential two foods you MUST eat on every holiday to avoid ‘travel tummy’
