Bloat, Sluggishness and Constipation on Holiday? Here’s Why It Happens and What to Do About It

Let’s be honest, feeling bloated and constipated isn’t the holiday vibe anyone’s going for.

But it happens to so many women. You look forward to time away, but once you arrive?

You feel sluggish.

Your tummy feels swollen and tight.

You haven’t had a proper bowel movement in days.

I’ve been there too - I remember years ago in Spain with my friend downing a coffee at the marina before going on a boat trip. Because no one wants to be in that situation on a boat!

I was eating “well enough”, drinking water, and moving my body...

So why wasn’t my digestion keeping up?

Turns out, your gut doesn’t just need food, it needs rhythm, routine and safety.

Why Holidays Can Mess With Your Gut

Even if you're eating well, these changes can cause chaos for your digestion:

• Change in routine: Your body thrives on rhythm. Travel shifts your sleep, wake and meal times. These impact your gut’s natural patterns.

• More eating out: Less control over ingredients, more sugar, seed oils, and alcohol. All of which can disrupt your gut flora.

• Less fibre: Fruit and veg often take a back seat when you're away, making things slower in the bathroom department.

• Stress (even the good kind): Travel itself (airports, planes, new environments) can send your nervous system into overdrive and affect motility.

• Dehydration: Planes, heat, salty foods and alcohol can all dehydrate you, slowing things down.

“Your digestion isn’t broken, it’s reacting to change.”

How to Avoid Constipation and Bloating on Holiday

These simple tips can keep your gut happy, even when you’re away:

1. Keep your morning routine consistent

Try to wake up at the same time, drink a glass of water, and move your body. A short walk or stretch can kickstart digestion.

2. Prioritise fibre daily

Look for fruit, veggies, beans or oats wherever you are. Even small amounts can help. A side of veg at dinner or fruit with breakfast adds up.

3. Stay hydrated (drink more than you think you need)

Aim for more than your usual water intake, especially in the heat or if you’re having alcohol. Add a pinch of sea salt or an electrolyte sachet for better absorption.

4. Make space to breathe

Five minutes of mindful breathing can calm your nervous system, which helps your gut do its job. Especially important when travelling.

5. Don’t skip meals

Undereating (or grazing all day) can disrupt your gut rhythm. Try to keep to 3 main meals with space between.

“Gut health isn’t about perfection, it’s about supporting your body through change.”

It’s Not Just About Food, It’s About Awareness

When your gut flares up on holiday, it’s just trying to adapt.

You don’t need to overhaul everything or pack your suitcase with powders and pills.

But a few simple tweaks can go a long way in keeping you regular, comfortable and energised. So that you can actually enjoy your break.

Want Support with This?

I’m Jasmin, a gut health coach who helps women who feel bloated, burnt out and stuck in survival mode.

If you’re tired of guessing what's causing your symptoms, or you're ready to feel consistently energised and comfortable in your body, I can help.

My 1:1 coaching programme supports you in healing your gut, restoring your energy, and finally getting answers. Without restrictive diets or guesswork.

If this blog resonated, reach out. I hope this helps on your summer holidays!

CLICK HERE TO LEARN MORE ABOUT 1:1 COACHING