5 Gut Mistakes You Might Be Making on Holiday and How to Avoid Them

Bloated belly on the beach? Constipation on the plane?

Holiday gut drama is real and surprisingly common. While you're focused on relaxing, indulging, and taking in the sights, your gut may be struggling behind the scenes. The result? Bloating, discomfort, irregularity, or even emergency pharmacy runs. But it doesn’t have to be that way.

In this blog, we will look at the top 5 mistakes people unknowingly make on holiday that can throw their digestion off track and wreak havoc on their gut with simple, expert backed solutions to keep your gut in check wherever you go.

Why does Gut Health Take a Hit on Holidays?

A change in scenery often comes with a change in habits. From new foods and altered sleep to dehydration and long flights, travel creates the perfect storm for digestive disruption. A study published in the National Library of Medicine found that changes in time zone and routine can significantly disrupt circadian rhythms, directly impacting gut function (Voigt, Forsyth and Keshavarzian, 2019)

Your Gut and Immune System Are Closely Linked. Your gut isn’t just in charge of digestion it also houses 70% of your immune cells. When your gut is unhappy, your whole system feels it: mood swings, sluggishness, even skin flare-ups.

What Are the Top 5 Gut Mistakes You Might Be Making on Holiday?

1. Skipping Fibre

Let’s face it, salads don’t usually make it into the suitcase. Most people consume far less fruit and veg and fibre on holiday, which slows digestion and leads to constipation. A low fibre diet is one of the most common causes of gut trouble.

Fix it: Bring a portable fibre supplement, like psyllium husk. It’s easy to mix into food or smoothies, and it keeps your gut moving.

2. Ignoring Hydration

Dehydration is a hidden culprit. Flights, alcohol and heat all dry you out making your stool harder and digestion sluggish.

Fix it: Drink 1.5 to 2 litres of water daily, and double up when flying or drinking alcohol.

3. Overloading on Processed or Fried Foods

Street food and hotel buffets are tempting and you are on holidays, so why not indulge. Sadly they’re often high in fats and additives that slow gut motility and disrupt your gut microbiota.

Fix it: Enjoy treats, but balance them with fruit, vegetables, and fermented foods when you can. Even small choices make a big difference.

4. Inactivity or Long Periods Sitting

Whether you're lounging at the resort or sitting on long-haul flights, movement matters. Physical activity helps stimulate digestion, especially when your routine is disrupted.

Fix it: Walk after meals, take the stairs, or do light stretching daily, even just 10 minutes can help keep things moving.

5. Forgetting Your Gut Routine Entirely

You’re on a break, but your gut isn’t. Many people skip their regular gut supporting habits, like probiotics or fibre, which sends their system into chaos.

Fix it: Pack some travel-size fibre supplements to stay on track without overthinking it.

How to Apply These Gut-Friendly Habits on Holiday?

Step-by-Step Holiday Gut Routine

• Morning: Mix psyllium husk into your granola or add to your smoothie

• Midday: Stay hydrated, carry water bottle

• Evening: Eat something fibrous (fruit, veg, or supplement) and walk after dinner

Tips for Best Results

• Start your fibre supplement a few days before travel

• Avoid taking Psyllium Husk with medication, space it by 1–2 hours

• Stick to simple, consistent routines even during travel days

Real Feedback from Travellers

“I got the sample pack. It’s a great way to get to try out SylliFlor and the different flavours to see what you like. I personally noticed a difference immediately and will definitely be ordering again. It’s so easy to incorporate into your diet, I added it to my oats, to yoghurt and in smoothies. I find the sachets particularly handy for bringing to work and for bringing on trips. Will definitely be ordering a tub for at home and the sachets for bringing on the go. Great product and happy to support a small Irish company.”

- Laura O

“I've had a great experience with the sylliFlor Psyllium Husks so far. 3-4 days into supplementing with them, I can notice a significant difference with my digestive tract. Less bloating and easier movements. Roisin was really helpful and gave me lots of information. I love the convenience of the sachets as I can bring them to work or bring them travelling with me. Fantastic product and great company to deal with!’’ 

- Aileen F

FAQs

1. Can I take Psyllium Husks while travelling?
Yes. It’s lightweight, travel-safe, and doesn’t require refrigeration. Just mix with water and drink quickly. If taking Sylliflor you can add it to your food.

2. Will fibre give me diarrhoea?
No, psyllium husk is a regulator and when taken in the right amount with enough water it helps to reduce gut issues. Start small (1 tsp/day) and increase gradually.

3. Can kids use fibre supplements on holiday?
Children over 6 can use psyllium husk in small doses, but always consult a healthcare professional first if you are unsure.

Planning a getaway?
Pack smart and support your digestion with our 5-Day Fibre Travel Pack. Your gut’s perfect travel companion.

Explore the SylliFlor 5-Day Pack
Because great holidays start with great gut health.

Going on holidays should leave you feeling refreshed and not bloated or blocked up. By avoiding these 5 common gut mistakes and packing a trusted fibre supplement like SylliFlor Psyllium Husk, you can enjoy your trip without the discomfort.