Avoid Travel Sickness: Your Guide to Travel Sickness Remedies

You’ve meticulously planned your dream vacation. The itinerary is a masterpiece of organization, your boutique hotel a haven of luxurious comfort, and the cultural experiences you’ve chosen promise an unforgettable immersion into a new world.

But then, a shadow falls across your meticulously crafted travel dreams – the dreaded worry about a potentially upset tummy.

Fear not, my lovely anxious traveler! For over 20 years, I’ve been your travel soulmate, navigating the globe with a healthy dose of wanderlust and a fierce dedication to self-care (naturally, of course!).

My motto has always been “prevention is better than cure,” which applies to packing the perfect outfits, safeguarding your precious gut health while on the road, and, of course, doing my best to avoid travel sickness.

Please think of me as your travel wellness super-organized travel blogger. In this comprehensive guide, we’ll journey to ensure your digestive system remains as happy as a clam during your well-deserved vacation.

We’ll explore everything from pre-trip immune system boosters to on-the-go strategies to keep your gut in tip-top shape. And let’s face it, who wants a grumpy tummy stealing the spotlight from those awe-inspiring sights and delectable culinary adventures?

So, grab your favorite travel mug filled with your favorite soothing tea (mine is always Hibiscus tea), settle into your favorite armchair, and unlock the secrets to a stress-free, gut-happy vacation!

With these simple yet powerful tips, you can conquer travel anxieties and create memories that will last a lifetime, all while ensuring your digestive system joins the party (without any unwelcome surprises!).

Now, let’s get planning and ensure your next adventure is filled with pure bliss, from your taste buds to your tummy!

What is the most common travel sickness?

Ah, the travel bug, a delightful itch that compels us to explore new horizons. But sometimes, that adventurous spirit gets sidelined by its unwelcome companion, the dreaded upset stomach. For me, this gremlin often takes the form of bloating (thanks to my trusty travel buddy, IBS!).

Still, it can manifest in many ways: uncomfortable cramps, constipation, nausea, or even the (gulp) dreaded diarrhea.

These travel tummy troubles can have a variety of culprits, unfamiliar water, exotic culinary delights that challenge our digestive systems, the stress of navigating new places (like the gastritis I experienced when I first started globetrotting!), or simply a change in our regular routine (who doesn’t indulge in a little more “research” when it comes to local cuisine? I do, all the time).

The bottom line? We need a defense plan to protect our gut health and ensure those travel hiccups don’t become vacation roadblocks. That’s why I’ve compiled a list of tried-and-true strategies – because, as you can see from that picture (winks), I take my love of food (and travel!) very seriously!

So, let’s ditch the travel tummy woes and prepare to create delicious and delightful memories that will last a lifetime!

Disclaimer: This article contains some general information about natural remedies. Before using any of the items featured here, it is strongly recommended that you consult a medical practitioner to check that it is appropriate. This is particularly important if you are pregnant, breastfeeding, have an existing medical condition, and/or are taking prescription drugs.

How to Protect Yourself and Avoid Travel Sickness while Travelling

1. Get a Hepatitis A vaccine:

I got a hepatitis A vaccine a few years ago and am pleased I did it. I had always traveled around Europe, so I didn’t think I needed it. But then I decided to go to Cape Verde, and my doctor advised me to get this vaccine.

I was happy about this decision because while on the beautiful Sal Island, some people staying at my hotel got stomach issues, and I did not (obviously, I was sorry for them and when I told them I got a hepatitis A vaccine before departure, they all told me they thought it wasn’t necessary). 

I just experienced minor stomach cramps while they spent two days running to the bathroom. So ALWAYS research the vaccines necessary to visit your next destination and book them in advance.

2. A few days before departure, take some probiotics:

Taking probiotics before and while traveling will increase the good bacteria inside your bowel and help your immune system defend yourself against the harmful bacteria that cause your stomach and bowel issues. 

Shop my favorite Probiotics. 

3. Do your research about the tap water at your destination:

In many countries, it is safe to drink tap water, like in Budapest (see pic above), so you can carry your reusable bottle with you any time to refill it anywhere. But in others, it is unfortunately forbidden (unless you want to spend your holiday in your hotel room). 

Research it, and remember that drinking bottled water is always a good idea when unsure. Also, ice cubes are usually made with tap water, so try to avoid them in your drinks.

4. Wash your hands very often and always before eating:

Always wash your hands with soap and do it properly, not just a quick 5 seconds (remember all those videos about how to wash your hands during the pandemic?).

Hands are always fully covered in bacteria, and while traveling, who knows what you will touch, so please never forget to wash your hands.

5. Don’t open your mouth while having a shower:

If the tap water is not drinkable, never open your mouth while showering. You don’t get sick only if you drink it; even just a bit of water inside your mouth can cause side effects.

6. Don’t overeat:

This one is for me. Unfortunately, while traveling, we love to eat the local food, and there are so many delicious things to try that we often think we don’t have enough time to try everything. 

But this can cause stomach pain and constipation. My advice is always to share your meal with a friend (if you are not traveling solo) so you can eat different dishes without ordering too many just for yourself. 

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7. Don’t drink too much alcohol:

Yes, I know you will be on holiday and want to have fun. I am not saying you don’t have to drink at all; don’t worry, but try not to exaggerate. 

Know your limit, and drink a full glass of water between cocktails. This will help you save some pain in your stomach, and you won’t feel too much hangover the morning after.

8. Drink a lot of water:

Being hydrated is a must to help your stomach and bowel work well. It enables you to avoid constipation and eliminate all the toxins in your body.

When traveling, drinking a lot of water might be challenging (no one loves looking for a restroom every hour), but it is essential to stay hydrated. So remember to drink plenty of liquids at your accommodation and during meals when you have a restroom available.

9. Eat plenty of fiber:

If you usually eat a lot of fruits and vegetables, don’t change it while on holiday (or if you don’t usually eat them, well, you should start). 

Fibers help your bowel expel all the necessary, and in this way, you will avoid constipation naturally without the need to get some pills. 

Kiwi is the best fruit to help your bowels work correctly. I always eat one or two every morning (yes, I’m serious, and not just on holiday). It is also very rich in vitamin C, much more than oranges, which can help you avoid many cold illnesses.

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10. Bring always with you some medicines:

The best way to combat all these kinds of problems is to always have all the necessities to contrast these holiday issues with you.

I always carry with me some Senna tablets (to help my bowels transit if I need them), some Imodium (to stop diarrhea), and some probiotics (to help my stomach and bowels feel better). 

If I have stomach pains, I immediately go to a supermarket, pharmacy, or natural shop to buy some cold-pressed aloe vera juice (buy the 100%, not those with fruits full of sugar). Aloe vera juice saved me years ago when I had gastritis caused by anxiety during my trip to Paris..

11. Don’t be shy about using the toilet:

Many people have problems using hotel or restaurant toilets, which is a big problem when traveling. If your bowel tells you it is time to go, go. If you are sharing your room with someone, ask your travel mate to leave you alone for a while so you can have all the privacy you need. 

A good solution is to play music that will make you feel relaxed (and make a sound barrier between you and whoever is outside the toilet in case you are shy). Also, reading something might help you a lot.

12. If the tap water is not drinkable, brush your teeth with bottled water:

In some countries, tap water is so bad that you cannot even wash your mouth. Be careful, do your research, ask about your accommodation, and don’t forget it during your vacation. 

13. Avoid fruits without the skin and fresh veggies:

If the tap water is so bad, remember that fruits and veggies will be washed with that water. Always choose fruits with skin that you can peel before eating, like melon, apples, oranges, kiwi, pineapple, etc. Avoid salads and fresh veggies, and eat cooked vegetables instead.

14. Drink camomile tea:

Chamomile tea is the most healing tea you can drink when you have a stomach ache. Camomile is anti-inflammatory and can help you heal your stomach.

15. Avoid meat and dairy products:

Meat and dairy are the worst foods in some countries because they keep them outside in hot weather (in many markets). So, if you know you are in a country where the health and safety rules are not followed, unlike in the US or Europe, please avoid them and stay healthy.

16. Prepare ginger tea to calm your stomachache:

Eating or drinking ginger is the best way to calm your stomach from nausea, vomiting, diarrhea, and other issues. Also, adding some lemon juice can be beneficial for your stomach.

17. Drink water with lemon juice before your meal:

Drinking a glass of water with lemon juice before eating can help your digestion. Lemon juice contains citric acid that can boost gastric acid secretion, the digestive fluid that the stomach produces that helps your body digest food.

Do not just add a slice of lemon to your water; squeeze half lemon juice into it.

18. Apple cider vinegar can heal your heartburn:

If you suffer from heartburn, drink warm water with a spoonful of apple cider vinegar.  It can make you feel better.

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19. If you have diarrhea, eat boiled rice:

Boiled rice can help you a lot if you have stomachache and diarrhea. Make sure it is boiled and not fried. Just add some olive oil to it, and enjoy it. 

High potassium and magnesium levels can help you heal upset stomachs. When toxins are present in your gut, rice absorbs them and helps you expel them.

20. Bring with you Nature Aid DigestEeze Milk Thistle:

Milk Thistle is a traditional herbal medicinal product used to relieve the symptoms associated with occasional over-indulgence in food and drink, such as indigestion and upset stomach. 

Milk Thistle is an excellent natural remedy always to have when traveling.

Shop Milk Thistle Tablets.

21. Drink Mallow Flowers Tea before bed:

If you have constipation, my favorite remedy is drinking Mallow Flowers tea before bed. In a couple of days, you won’t have any more stomach problems.

Before you go…

Remember, a healthy gut is the foundation for a truly magnificent vacation. Following these simple tips, you can confidently explore the world, knowing your digestive system is your happy travel companion.

After all, the world is a vast and delicious smorgasbord waiting to be savored, and you deserve to experience every delectable bite with blissful abandon. So, let’s raise a toast (with a glass of something kind to your tummy, of course!) to stress-free, gut-happy adventures that will leave you with memories as beautiful as the destinations themselves!