Gut Lag - What is it and What can I do about it?

What is gut lag?

Gut lag is a common experience amongst travellers. It refers to the disrupted rhythm of the digestive tract as a result of travelling across time zones.

The gut works on a 24-hour rhythm, and long-haul travel can throw it out of sync. This may result in symptoms such as irregular bowel movements (typically constipation), bloating or changes in appetite. 

What can I do about it?

A few simple adjustments before, during and after travel can help support your digestive system.

HYDRATION

Alcoholic and caffeinated drinks can contribute to dehydration. Instead prioritise water consumption before and during the flight – good hydration supports digestion and can help avoid constipation. You may wish to pack a reusable bottle in your hand luggage – just remember to fill it up before boarding!

ADJUST MEALTIMES

Starting to switch up your mealtimes a few days before you travel can help prepare your body for arriving in a new time zone. Do try to maintain a 12-hour fast overnight and 4-hour intervals between main meals.

CHOOSE MEALS AND SNACKS WISELY

Being selective about what you eat before and during the flight may help reduce bloating, which is often triggered by cabin pressure.

o   Opt for simple meals instead of rich, heavy meals which can take more effort for our bodies to digest

o   Reduce your intake of highly fermentable foods (including some fruits and veggies)

o   Avoid chewing gum and artificial sweeteners

o   Limit or avoid salty plane food – plane food is typically packed full of salt to make it more palatable!

o   Opt for nutrient dense snacks, for example:

• 2 boiled eggs

• 2 rice cakes or oatcakes topped with peanut butter

• A handful of mixed nuts and seeds

• Coconut yoghurt with berries

• Bananas and kiwis

• A hot mug of bone broth – pack the powder and just ask the air stewardess to top it up with hot water!

PRIORITISE SLEEP

Prioritise sleep – sleep deprivation can make it harder for your body to manage changes in time zone, so try to be well rested before travelling. Shifting your sleep times by half an hour or so in the few days before travelling can also help the body start to adapt. Try to maintain a sleep schedule when abroad – our bodies thank us for consistency!

MOVE REGULARLY

Move regularly doing the flight – whether walking up and down the aisle or doing some stretches outside the loos, movement increases blood flow to muscles in the digestive tract to support digestion.

RELAX!

Try to relax! Whilst this may not seem important, travelling can be highly stressful which may negatively impact the gut. Listen to some guided meditation or do some deep breathing, or immerse yourself in a novel, to help your gut-brain connection.

What about on arrival?

Get outside! Natural light can help reset our internal body clock, supporting sleep and digestion. You might fancy a light walk on arrival at your destination – continuing exercise can help ease the post-flight bloat!

What does the science say?

There is growing interest in how the gut microbiome (the community of microbes living in the digestive system) is influenced by the body’s natural rhythms, with early research suggesting changes in sleep, mealtimes and routine can temporarily affect how the gut functions. Whilst it is too early to suggest a specific probiotic supplement to support our gut when we travel, watch this space as the evidence emerges…

If you're looking to improve your nutrition, please get in touch or book a free 15-minute discovery call so we can chat about how I can help.

Did you find this post useful? If so please share with others! For more nutrition tips check out my Instagram @bridgetfridaynutrition