5 holiday food rules approved by a celebrity nutritionist to beat tummy troubles

FROM EATING PROTEIN AT BREAKFAST TO MAKING SURE YOU'RE WELL HYDRATED, THERE ARE A NUMBER OF THINGS YOU CAN DO TO ENSURE YOUR HOLIDAY ISN'T RUINED BY DODGY TUMMY 01:56, 02 Jun 2025

With June officially upon us and the summer holidays just around the corner, many of us are starting to plan our much-anticipated getaways. Whether it's discovering the hidden gems of

the British Isles, soaking up some European culture on a city mini-break, or jetting off for a long stay on a sun-drenched beach - one thing is certain, you don't want an upset stomach

ruining your holiday. Digestive issues reportedly affect between 30% and 70% of holidaymakers each year, depending on which study you refer to. This suggests that while it may be

embarrassing to be confined to the loo, suffering from cramps, or battling with nausea, you're certainly not alone if you've ever been struck down while trying to enjoy a break. SO

WHY DO PEOPLE FALL ILL AND WHAT CAN THEY DO TO PREVENT IT? Travel itself is one of the main factors contributing to illness when going abroad, particularly when crossing multiple time

zones. This can disrupt your body's natural circadian rhythm, affecting everything from sleep to digestion and even hormone production, reports the Express. Article continues belowREAD

MORE: Tragedy as BBC Race Across the World star dies aged 24 after 'terrible accident'READ MORE: New Covid variant in holiday destinations as experts 'watch' This means

you might struggle to fall asleep, wake up feeling drained, experience digestive problems, or suffer from mood swings - all things that can dampen the excitement of a long-awaited holiday.

And it's not just major changes that can cause issues, but a combination of small deviations can also wreak havoc on your health, according to Women’s Health. Celebrity nutritionist and

author Gabriela Peacock has shared her wisdom on the importance of maintaining balance while travelling, stating: "Even just shifting your routine, such as eating at odd times,

sleeping less, or sitting for long periods, can cause imbalances. I always tell my clients: your body thrives on rhythm." Peacock emphasises the need to keep some normalcy in our daily

habits, advising: "So, while travel naturally brings some chaos, anchoring your day with simple routines, like waking and eating at consistent times, staying hydrated, and getting

sunlight early in the day, can help reset your internal clock." SO, HOW DO WE AVOID THESE UNWELCOME TRAVEL TROUBLES? Gabriela suggests several practices to fend off an unsettled

stomach, such as walking post-meals, upping water intake, and consuming fibre from the start of the day. She advises drinking filtered water when possible and bolstering gut health with

probiotics. Yet it's her five crucial dietary guidelines that can really turn around any traveller's holiday experience this summer. START WITH PROTEIN It only seems fitting to

start Gabriela’s recommendations with the most important meal of the day - and that’s breakfast. She recommends starting off with a healthy dose of protein in the morning, such as eggs,

avocado, or Greek yoghurt with berries. STAY HYDRATED In hot climates it may seem like a no-brainer, but closer to home we’re often guilty of neglecting our water intake. Gabriela recommends

staying hydrated, particularly during and after long flights, and even suggests boosting electrolytes with a pinch of Celtic sea salt or pre-packaged sachets to ensure your body is in

tip-top shape for the day ahead. DON’T SKIP MEALS When away from home there can sometimes be a tendency to skip meals while trying to cram everything into a day, but this a huge no-no,

according to Gabriela as skipping meals often backfires later with sugar crashes or overeating. Instead, she recommends eating regular balanced meals to help keep blood sugar stable. SNACKS

ARE A GODSEND If you don’t fancy tucking into a solid meal, snacks can be a good alternative option particularly if you pick healthy choices that pack a protein punch. “ I always travel with

some nuts, a protein bar, or sachets of protein powder so I’m never caught off guard,” explained Peacock. “ You can get great cured meats in Europe too – which act as a great high-protein

snack!’ DON’T BE AFRAID TO TRY LOCAL FOOD When travelling, don’t be afraid to indulge in local cuisine while you’re experiencing a new place. Whether that’s a delicious Akee and Saltfish in

Jamaica, a dreamy Linguine in Italy, or a Sukiyaki hotpot in Japan, experiencing the different flavours and delicacies while abroad can add a huge new sensory element to your getaway.

Article continues below However, while Gabriela highly encourages tucking in, she does add that you should monitor your own body, and try not to eat too heavily for several days in a row to

avoid any unfortunate mishaps.