What should I eat when recovering from Travellers diarrhoea?

We've all been there: that bout of traveller's diarrhoea that threatens to ruin an otherwise incredible vacation. While it can be a setback, with the right approach, you can get your gut back on track. Here's a three-step guide to reviving your gut health post-travel.

1. Embrace Prebiotic Fibres

Why it matters:
Your gut is like a garden, where beneficial bacteria flourish when they have the right nutrients. Prebiotic fibres serve as the food for your good bacteria, helping them grow and thrive.

How to do it:
Diversity is key. Just as you'd plant various flowers in a garden, you want a range of fibres to feed a spectrum of beneficial bacteria.

• Sources:
  • Whole grains like oats, barley, and quinoa.
  • Vegetables such as garlic, onions, and asparagus.
  • Fruits like apples, bananas, and berries.

Takeaway:
Don't rely on one source. Mix and match your fibre intake to ensure a rich and diverse gut microbiome.

2. Explore Fermented Foods

Why it matters:
Fermented foods contain live bacteria (probiotics) that can positively influence our gut health, potentially helping rebalance after a bout of traveller’s diarrhoea.

How to do it:
Start slow. Your gut might be sensitive after being upset, so introduce fermented foods gradually.

• Sources:
  • Yogurt with live cultures.
  • Sauerkraut, kimchi, and pickled veggies.
  • Drinks like kefir and kombucha.

Takeaway:
While it's tempting to dive into all these delicious options, listen to your body. If something feels off, scale back. Remember, moderation is key.

3. Commit to Gut Microbiome Maintenance

Why it matters:
Traveller's diarrhoea can disrupt your gut's natural balance. Maintaining your gut microbiome is essential to prevent further complications and to promote overall digestive health.

How to do it:
Make it a daily practice.

• Stay Hydrated: Diarrhoea can dehydrate you. Drink plenty of water and consider oral rehydration solutions if necessary.
• Limit Antibiotics: They can wipe out good bacteria along with the bad. Use them only when prescribed by a doctor and necessary.
• Lifestyle Choices: Stress, lack of sleep, and excessive alcohol can negatively impact gut health. Prioritise self-care and healthy choices.

Takeaway:
Your gut is a long-term investment. Consistency in maintaining its health will pay off in better digestion, immunity, and overall wellbeing.

Bouncing back from traveller's diarrhoea requires more than just waiting it out. By incorporating a variety of prebiotic fibres, trying fermented foods, and committing to gut maintenance, you can restore balance and health to your digestive system. To supercharge your progress, check out myota's prebiotic fibre blends - a trusted ally in promoting optimal gut health. Safe travels!