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Probiotics and travel: how to keep your gut happy away from home?

Written by
Verra
Published on
August 28, 2025

Travelling – whether for work, holidays, or adventure – can be exciting, but it often disrupts your digestion. Changes in food, water, time zones, and daily rhythm can throw your gut out of balance.

A simple way to prepare? Probiotics – live microorganisms that support the natural balance of bacteria in your digestive system. While they naturally occur in foods like yoghurt, kefir, or sauerkraut, supplements offer a more convenient option when you're on the move.

In this article, you’ll find clear, practical tips for choosing and taking probiotics before and during your trip — no complicated science, just smart habits to help your gut stay calm while you travel.

Practical Travel Tips – Made Simple

1. Choosing the Right Probiotics for Travel

There’s a wide variety of probiotics on the market. When selecting one for your trip, look for:

  • Purpose: Some products are formulated to support digestion, immunity, or women’s health — choose one that fits your individual needs.
  • Trusted strains: You don’t need to memorise Latin names, but it’s helpful to recognise these common ones:
    • Lactobacillus rhamnosus
    • Saccharomyces boulardii (a beneficial yeast)
    • Bifidobacterium bifidum

Some clinical studies have investigated their role in supporting gut balance during travel or periods of dietary stress, with promising but not yet conclusive results. More research is still needed to fully confirm their effectiveness in this context.

  • Dosage: A daily amount of 5–10 billion CFUs is commonly used in products aimed at supporting digestive comfort while travelling.

Looking for a women-focused option? Probiotics for women by getverra.com are formulated with strains commonly used in products intended to support gut and vaginal microbiome balance. While not designed specifically for travel, they can be a practical choice on the go — thanks to their compact, handbag-friendly packaging and easy daily use.

2. How to Take Probiotics While Travelling

  • Start before your trip – ideally 1–2 weeks in advance. This gives your body time to adapt.
  • Continue throughout your journey – especially if travelling to destinations outside Europe or places with different hygiene standards.
  • Take them 20 minutes after meals – some research suggests this timing may help more bacteria survive stomach acid and reach the intestines.
  • Choose a quality product – some probiotics are more stable than others. Look for those formulated to withstand normal storage conditions and survive the journey through your digestive tract. If you're travelling, shelf-stable options can be especially convenient.

3. How Long Should You Take Them?

For best results, start taking probiotics about 7–14 days before your trip (McFarland et al., 2007) — this gives your gut time to adapt. Continue daily throughout your stay, especially if you’re travelling to destinations with different food, water, or hygiene standards.

After you return, it can be helpful to keep taking them for another 1–2 weeks, particularly if you experienced any digestive discomfort while away. While this post-travel phase isn't essential for everyone, it’s a common practice recommended by health professionals.

4. Who Should Be Cautious?

Probiotics are generally safe for healthy adults when used correctly and as directed.
However, individuals who are immunocompromised, pregnant, or have serious medical conditions should consult a healthcare professional before starting any new supplement.

5. Other Travel-Smart Habits for a Healthy Gut

  • Drink bottled water, and avoid ice cubes in areas with uncertain water safety.
  • Wash fruit and vegetables before eating.
  • Be cautious with street food, especially in high-risk destinations.
  • Consider synbiotics (a mix of probiotics and prebiotics) — these feed the beneficial bacteria and help them thrive.

Bottom line: While probiotics may be a useful addition to your travel routine, their effects depend on the specific strain, dose, and your own health status. They’re not magic pills — but in combination with healthy travel habits, they can make a significant difference.

And the best part? You don’t need to overhaul your lifestyle. It’s an easy way to care for your gut on the go — even when your routine, time zone, and cuisine are all over the place.

References

  • McFarland, L. V.; Goh, S. (2019). Are probiotics and prebiotics effective in the prevention of travellers’ diarrhea: A systematic review and meta-analysis. Travel Medicine and Infectious Disease, 27, 11-19.
  • Sniffen JC, McFarland LV, Evans CT, Goldstein EJC. (2018). Choosing an appropriate probiotic product for your patient: an evidence-based practical guide. PLoS One, 13:e0209205. doi:10.1371/journal.pone.0209205
  • Hogan DE, Ivanina EA, Robbins DH. (2018). Probiotics: a review for clinical use. Gastroenterology & Endoscopy News, 1-7.
  • McFarland LV. (2007). Meta-analysis of probiotics for the prevention of traveler's diarrhea. Travel Med Infect Dis, 5(2):97-105. doi:10.1016/j.tmaid.2005.10.003

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