For many working Indians today, frequent travel has become part of everyday life. Back-to-back flights, overnight trains, early hotel check-ins, late dinners and irregular meals have become a regular routine. While most people adjust, doctors say the digestive system often struggles silently. Clinics across India are seeing a steady rise in travel-related gut complaints, ranging from acidity and bloating to constipation, diarrhoea and flare-ups of irritable bowel syndrome (IBS).
According to Dr.Nirdesh Chauhan, Consultant – Gastroenterology at Fortis Hospital, Faridabad, the trend is becoming increasingly common. “In clinical practice, we are seeing a consistent increase in patients who develop digestive symptoms during travel-heavy months. Even people with no prior gut problems report acidity, gastritis or bowel irregularity after weeks of disrupted routines,” he says.
How travel disrupts digestion
The digestive system depends heavily on routine. Regular meal timings, sleep cycles, hydration, physical activity and stress balance all play a role in keeping the gut stable.Travel disrupts almost all of these factors at once. When these disruptions occur repeatedly, the gut becomes more sensitive and reactive.
Studies published in journals such as Gut and The American Journal of Gastroenterology have shown that circadian rhythm disruption, caused by irregular sleep and eating times, directly affects gut motility and acid secretion. This explains why frequent travellers often experience acidity, bloating and constipation even if their diet has not changed significantly.“Travel creates a perfect storm for digestive problems,” Dr. Chauhan explains. “Late-night meals, poor sleep, dehydration and stress together increase acid production, slow bowel movement and disturb gut bacteria,” he further added.
How to prepare the gut before travel
Doctors say prevention should begin before the travel period starts. Normalising gut habits one to two weeks in advance can reduce baseline sensitivity.This includes eating meals at fixed times, sleeping adequately, increasing fibre intake and staying well hydrated.
“This preparation phase is crucial,” says Dr. Chauhan. “When the gut is already inflamed or irregular, travel acts as a trigger. But if the digestive system is stable before travel begins, symptoms are often milder or may not occur at all.”
Identifying personal food triggers also plays a key role.Among Indian travellers, heavy oily meals, very spicy food, alcohol, late-night dinners and excessive tea, coffee or fizzy drinks are common causes of discomfort. Recognising these triggers helps people make safer choices while travelling, even when options are limited.
Extra precautions for people with existing conditions
Those with acid reflux, peptic ulcer disease, IBS, inflammatory bowel disease or regular painkiller use need special care. Doctors advise such people to consult their gastroenterologist before extended travel.
“A short preventive course of medication, along with rescue medicines for emergencies, can prevent severe symptoms and avoid hospital visits during travel,” Dr. Chauhan says.Research shows that stress and disrupted routines significantly increase IBS flare-ups, especially during travel. Planning medication and diet in advance reduces this risk.
Small habits during the journey make a big difference
Long hours of sitting in planes, trains or cars slow gut movement and cause bloating due to reduced activity and pressure changes. Simple movements such as standing up periodically, walking in aisles, stretching legs and gentle twisting help relieve gas and discomfort.
Carbonated drinks and gas-forming foods tend to worsen bloating and are best avoided while travelling. Eating light, simple meals also helps digestion.“Large buffets, fried foods and late-night heavy dinners are major triggers for acidity and reflux,” says Dr. Chauhan. “Smaller, more frequent meals are easier on the gut.”
Foods such as soups, khichdi, idli, curd rice, eggs and plain sandwiches are usually better tolerated than rich or spicy dishes, particularly at night.
Hydration and food safety remain critical
Adequate hydration supports digestion and prevents constipation.Regular sips of water throughout the day are recommended, while excessive tea, coffee, cola and energy drinks can aggravate reflux and worsen dehydration.
Food and water safety is especially important in South Asia, where traveller’s diarrhoea is common. Studies indicate that gut infections during travel can lead to long-term issues such as post-infectious IBS and chronic indigestion. Doctors advise choosing hot, freshly cooked food over raw salads, cut fruits or half-cooked items. Hand hygiene before meals and after using the toilet significantly reduces infection risk.
Managing acidity, reflux and bowel irregularity
Long gaps between meals, very late dinners and lying down soon after eating worsen acidity and reflux. Certain foods including chilli-heavy dishes, tomato-based gravies, deep-fried snacks, chocolate, mint and citrus are more likely to trigger symptoms during travel.
“For people with reflux, timing and posture matter as much as food choice,” says Dr. Chauhan. “Eating early, keeping portions small and staying upright after meals can prevent flare-ups.”
Constipation and IBS symptoms often worsen when routines are ignored.Maintaining a similar wake-up and toileting time as at home helps bowel regularity. Ignoring the urge to pass stools due to busy schedules can worsen symptoms.
Including fruits, vegetables and whole grains, continuing fibre supplements if already prescribed, staying hydrated and taking short walks after meals all support healthy bowel movement.
Probiotics may help some individuals reduce travel-related irregularity. Keeping a simple record of foods and symptoms across trips can help identify patterns and improve future planning.
When to seek medical help
While most travel-related gut issues are manageable, certain warning signs should not be ignored. Persistent vomiting, severe abdominal pain, blood in stools or vomit, high fever, unexplained weight loss or difficulty swallowing require immediate medical attention.“Seeking medical care or teleconsultation without delay is important, even when travelling,” Dr. Chauhan advises.
As work travel continues to rise, doctors stress that gut health should be planned with the same seriousness as itineraries. Small, consistent habits can prevent weeks of discomfort and protect long-term digestive health.
