Should I take probiotics when travelling?

R.Parnell (ANutr, MSc)

Travelling can do wonders for your mind but not always for your digestion. Changes in food, water, time zones, and routine can all disrupt your gut microbiome, leading to constipation, bloating, or even traveller’s diarrhoea.

That’s why many people now pack a probiotic supplement alongside their passport. But do probiotics really help when you’re on the move? Let’s look at what the science says.

 

How travel impacts your gut

Your gut is home to trillions of bacteria that help digest food, regulate your immune system, and keep bowel movements regular. When you travel, especially abroad, this delicate balance can shift.

Common triggers include:

• Dietary changes: unfamiliar foods, higher fat or sugar intake, high alcohol intake.
• Dehydration: air travel and hot climates can slow digestion.
• Altered routine: disrupted meal times and sleep patterns can affect gut motility.
• Exposure to new microbes: different water and food sources can challenge your immune system.

These changes can cause either constipation (common on long-haul flights) or traveller’s diarrhoea, which affects millions of international travellers annually¹.

 

How probiotics can help when travelling

Probiotics, live beneficial bacteria, help support a balanced gut microbiome which is key to digestive stability during travel.

Research shows that certain probiotic strains:

• May reduce the risk of traveller’s diarrhoea²⁻³
• Support regularity and ease constipation⁴
• Help restore gut microbiome balance if you do get an upset stomach or need to take antibiotics abroad⁵.

By reinforcing your gut’s natural defences, probiotics act as an internal safety net for you and your digestion.

 

When to start taking probiotics

For the best protection, start taking probiotics a few weeks before you travel. As they move through your gut alive, they reinforce beneficial bacteria, help keep unwanted microbes in check, produce helpful metabolites, and signal to your immune system to support a healthy digestive environment. Continue throughout your trip and for a short period after returning home to help your microbiome rebalance.

 

Choosing the right probiotic for travel

Not all probiotics are the same, for travel support choose a supplement that:

• Contains clinically proven strains for gut and immune health such as Lactobacillus rhamnosus GG, Bifidobacterium lactis BB-12 or Saccharomyces boulardii²⁻⁴.
• Delivers an effective CFU dose, consistent with the scientific research.
• Is shelf-stable and doesn’t require refrigeration
• Comes from a reputable brand that discloses strain identity and quality standards

 

Other ways to support your gut health while travelling

Probiotics work best alongside healthy travel habits:

• Stay hydrated - especially on flights or in hot climates
• Eat mindfully - introduce new foods gradually
• Wash hands often - to reduce exposure to harmful bacteria
• Keep moving - even light activity helps maintain gut motility
• Manage stress - travel can disrupt your routine and stress impacts gut balance, so take time to rest, breathe, or stretch.
• Prioritise sleep - good sleep supports immune function and helps your microbiome adapt to new environments.
• Be cautious with water - in regions with low tap water quality, stick to bottled or filtered water.

 

Summary

Travelling can challenge your digestive system, but probiotics can help support balance, regularity, and resilience.

Starting a probiotic with clinically proven strains before you travel and continuing it while you're away could make a real difference to how comfortable your gut feels abroad.

 

References

1. Steffen R, et al. Epidemiology, etiology, and impact of traveler’s diarrhea in developing countries. Clin Infect Dis. 2015;41(Suppl 8):S536–S540.

2. Oksanen PJ, Salminen S, Saxelin M, Hämäläinen P, Ihantola-Vormisto A, Muurasniemi-Isoviita L, Nikkari S, Oksanen T, Pörsti I, Salminen E, et al. Prevention of travellers'

diarrhoea by Lactobacillus GG. Ann Med. 1990 Feb;22(1):53-6. doi: 10.3109/07853899009147242. PMID: 2184847.

3. McFarland LV. Systematic review and meta-analysis of Saccharomyces boulardii in adult patients. World J Gastroenterol. 2010 May 14;16(18):2202-22. doi: 10.3748/wjg.v16.i18.2202. PMID: 20458757; PMCID: PMC2868213.

4. Eskesen D, Jespersen L, Michelsen B, Whorwell PJ, Müller-Lissner S, Morberg CM. Effect of the probiotic strain Bifidobacterium animalis subsp. lactis, BB-12®, on defecation frequency in healthy subjects with low defecation frequency and abdominal discomfort: a randomised, double-blind, placebo-controlled, parallel-group trial. Br J Nutr. 2015 Nov 28;114(10):1638-46. doi: 10.1017/S0007114515003347. Epub 2015 Sep 18. PMID: 26382580; PMCID: PMC4657032.

5. Fernández-Alonso M, Aguirre Camorlinga A, Messiah SE, Marroquin E. Effect of adding probiotics to an antibiotic intervention on the human gut microbial diversity and composition: a systematic review. J Med Microbiol. 2022 Nov;71(11). doi: 10.1099/jmm.0.001625. PMID: 36382780.