Causes of digestive problems and tips for healthy digestion abroad: What you should definitely pay attention to abroad to keep your digestion in balance and prevent digestive problems caused by foreign bacteria.
Causes of digestive problems abroad
Whether it's a business trip, a family vacation, or backpacking around the world, bacteria like Escherichia coli, Shigella, and Salmonella are frequent causes of digestive problems. They lurk everywhere and can quickly ruin a planned trip. High-risk regions like Latin America, Africa, and Asia can be particularly taxing on the body.
Every year, 80 million travelers suffer from digestive problems abroad. The reason these problems mostly occur only in travelers is that the gut flora of the local population is already adapted to the specific pathogen profile of the respective region. The following section provides helpful tips to significantly reduce the risk of digestive problems abroad.
Prevention and tips
1. “Cook it, peel it or forget it” in German: “Cook, fry, peel or leave it!”
This rule of thumb can help you avoid the biggest risk factors that lead to digestive problems and should therefore be strictly followed. The following foods should always be avoided:
- raw vegetables
- Salad and salad dressings with mayonnaise
- Raw egg dishes
- cold buffets
- ice cream
- raw fish & seafood
Nevertheless, you should still make sure to consume enough fiber, for example in the form of cooked vegetables, whole grain products and brown rice.
2. Tap water
Not only should you avoid tap water at all costs, but you should also refrain from using ice cubes in high-risk areas. When ordering your drinks, be sure to ask the waiter to omit the ice cubes, or make sure they are made with bottled mineral water to avoid unnecessary digestive problems.
3. Brushing your teeth & Shower
It's easy to forget about contaminated tap water when brushing your teeth and rinsing your mouth. Therefore, use bottled mineral water for brushing your teeth and avoid rinsing your mouth with tap water. When showering, always be careful not to get tap water in your mouth.
4. Hygiene measures
Frequent and thorough handwashing with soap helps protect the body from germs. Especially after short excursions and upon returning to your hotel room, you should wash your hands thoroughly and ideally disinfect them with hand sanitizer. Infections and pathogens are usually transmitted through contact with contaminated surfaces and can cause unpleasant digestive problems. Try to avoid rubbing your hands in your eyes or mouth, as this can introduce unwanted pathogens into your body.
5. Probiotic gut cultures
In addition to the measures listed above, probiotic foods can also help strengthen digestion. Yogurt, kefir, sauerkraut, and miso are good examples. If these foods are not a regular part of your daily diet, you can use dietary supplements.These can be taken either as preparation before departure or to provide energy during your trip. For optimal preparation, it is advisable to seek professional advice from a pharmacist.
