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The gut is a sensitive traveler. Dr. Martine Cotinat, gastroenterologist, gives us the reflexes to have before, during, and after the journey.
When we travel, we go to recharge, unwind, and get a change of scenery. And it’s often our bodies that give out first: a tense stomach from the moment we arrive at the departure gate, sluggish digestion upon arrival, and unexplained bloating even though we haven’t eaten anything unusual. This isn’t a coincidence or a personal weakness: it’s simply physiology. Dr. Martine Cotinat, gastroenterologist and author of *The Gut Health Guide* (Terre Vivante Publishing), explains what really happens in the gut when we travel and offers advice on how to leave (and return!) without letting your stomach ruin everything.
What really happens in your gut when you travel
Four troublemakers
Dr. Cotinat is clear: digestive problems while traveling don’t just appear out of thin air. They result from an accumulation of factors that, each taken individually, would be manageable… But which, combined, are enough to disrupt a well-regulated gut.
1/ The first disruptor: food. When traveling, we eat on the go, at irregular times, with far less fiber than usual. Deprived of its usual fuel, the digestive system slows down.
2/ Second factor: dehydration, aggravated by the air conditioning in airports and cabins, which discreetly dries out the mucous membranes.
3/ Third factor: immobility. Sitting for hours disrupts gas circulation and slows intestinal movements.
4/ Fourth factor: stress. Even anticipatory stress, which is called logistical stress, can directly inhibit intestinal motility.
The altitude effect: an often overlooked phenomenon
There is a physiological explanation for bloating that occurs during flights, even in people who never experience it on the ground. When cabin pressure decreases, the volume of gas trapped in the intestines increases by about 25 to 30%. This is compounded by prolonged sitting, which promotes blood pooling in the lower body, reduces blood flow to the digestive system, and further slows digestion. “The depressurized atmosphere exacerbates this phenomenon,” explains Dr. Cotinat . The result: a painful, distended abdomen that is difficult to relieve.
The microbiota also has a circadian rhythm.
What’s less well known is that jet lag doesn’t just disrupt sleep. The gut microbiota has its own circadian rhythm, synchronized with mealtimes. Any disruption (upset meal times, sleepless nights on a plane, adapting to a new time zone) affects both its composition and function. This is yet another reason not to neglect digestive preparation before a long trip.
Before leaving: prepare your gut
The good news is that your gut is preparing itself. And planning ahead really makes a difference! Dr. Cotinat recommends increasing your fiber intake in the days leading up to your trip, supplementing with flax seeds if needed. The night before, it’s best to opt for a light dinner, limiting foods like onions, garlic, apples, legumes, and ultra-processed products.
Regular, moderate hydration should be planned in advance. And definitely not something to be rushed through! Daily walking remains a valuable ally: it naturally stimulates intestinal motility. And an often-neglected practice deserves to be maintained at all costs: exposing yourself to morning light to reset your internal clock.
During the journey: the right actions, seat by seat
On board, a few simple actions are all it takes to minimize the damage. Drink regularly, in small sips, and never all at once. Avoid tight clothing around the waist, which compresses the abdomen and restricts diaphragm movement. While seated, regularly contract your abdominal and gluteal muscles, without moving, to maintain muscle tone. Perform ankle flexion and extension exercises to stimulate venous return (which indirectly improves circulation to the intestines). And as soon as possible, walk for five minutes every two hours to reactivate the bowel reflex.
For long-haul flights, Dr. Cotinat suggests a measure not to be underestimated: compression stockings, which limit blood pooling in the lower body and its effects on digestion. The Original Lymphatic Leggings from Elastique Athletics were specifically designed for extended journeys. The micro-beads embedded in the fabric continuously massage the legs for targeted lymphatic drainage at all times.
When it comes to food and drinks, the list of what to avoid on board is clear. Carbonated drinks (sodas, beer, sparkling water) are a no-go: with cabin depressurization, they transform mild discomfort into painful bloating. Highly fermentable foods (such as apples, pears, onions, garlic, and legumes) should also be avoided, as should sugar-free chewing gum and candies containing xylitol or sorbitol, which ferment in the intestines. Alcohol and fatty foods, meanwhile, slow gastric emptying.
On the return: restart the machine
Returning from a trip with a delayed transit is common. But it’s avoidable, provided you adopt the right habits from day one.
1/ The top priority: re-establish regular mealtimes. “The gut has its own internal clock, which synchronizes itself with food intake,” explains Dr. Cotinat. Studies confirm this: eating at irregular times after returning to work prolongs sluggish bowels. Eating at fixed times, even if you don’t feel very hungry, signals to the body that it’s time to get back on track.
2/ Rehydrate , ideally with water rich in magnesium, for a few days.
3/ Gradually reintroduce a variety of fibers, and if digestion remains sluggish, psyllium can help (provided it’s taken with plenty of water to avoid a blockage). Lacto-fermented beetroot juice, taken in the morning upon waking or during the day, is another natural option for gently stimulating digestion.
4/ Finally, a brisk walk upon waking, after a glass of lukewarm water. This combination stimulates intestinal muscle contractions and encourages the colon to restart, a ritual that Dr. Cotinat recommends to his patients the day after their return.
When travelling, the importance of routines
Changes in time zones, diet, sleep, or light exposure have effects that extend far beyond the digestive system. Digestive discomfort during travel reveals the importance of our biological balance and the routines that support it daily. For Fleur Leventhal, a manifestation coach who helps hundreds of women build their new reality, the importance of routines is fundamental. And even more so when our daily lives are disrupted by travel. “Travel is often a revealer rather than a simple disruptor. The imbalances we sometimes feel while traveling show how cyclical we are, influenced by our biological clocks. When these become desynchronized, it’s not just digestion that’s affected, but also energy, concentration, and the quality of our decision-making.”