The start of a trip always begins with preparation. Especially when traveling abroad, you may find that your first “welcome” comes in the form of unpleasant stomach problems. One of the most common is traveler’s diarrhea.
You’ve most likely heard of it already: it’s one of the most common health issues among travelers. It’s estimated that it can affect up to 30% of international travelers, with those percentages rising significantly when traveling to certain areasof Asia,Africa,Latin America, and the Middle East, where hygiene and food safety standards may differ from what we’re used to.
What is traveler's diarrhea?
Traveler's diarrhea is an acute form of gastroenteritis that occurs during or after a trip. In most cases, it is caused by ingesting food or water contaminated with pathogenic microorganisms. Among the most common causes are certain strains of enterotoxigenic Escherichia coli (ETEC), which are considered to be among the leading causes of this condition.
The onset is often sudden: from one moment to the next, frequent, watery diarrhea, abdominal cramps, a strong urge to have a bowel movement, and a general feeling of malaise may appear. Although many people experience the first symptoms within the first week of departure, the condition can appear at any time during the trip and even a few days after returning home. This happens because some microorganisms have variable incubation periods and can be contracted even during the last few days of a stay abroad.
Is traveler's diarrhea contagious?
In some cases, this may be true—not because of close contact with an infected person, but because the pathogens involved can spread through poor hygiene practices via the fecal-oral route: hands that have not been washed thoroughly, handling contaminated food, or contact with infected surfaces.
For this reason, when you have an episode of gastroenteritis, it is even more important to wash your hands thoroughly, especially before handling food, thereby reducing the risk of infecting others.
Symptoms and Duration
The most common symptoms include diarrhea, nausea, vomiting, abdominal pain, bloating, and sometimes a mild fever. In most cases, the illness is self-limiting and tends to resolve on its own within 3–5 days, although some episodes may last up to a week.
The most important thing to watch for is dehydration, especially in children, the elderly, and the most vulnerable individuals. For this reason, it is essential to adequately replenish fluids and electrolytes during the acute phase.
What causes traveler's diarrhea?
As we mentioned earlier, the most commonly isolated bacterium isE. coli, but other enteropathogenic bacteria are also particularly widespread, such as Campylobacter jejuni, Shigella, and Salmonella. In a small number of cases, viruses—such as norovirus —and intestinal parasites may also be involved.
The main source of infection comes from water systems: drinking unsafe water, using ice made with contaminated water, brushing your teeth with tap water, or eating raw fruits and vegetables that haven’t been properly washed can increase the risk of infection.
Certain dietary habits can also increase the risk of infection. Particular attention should be paid to unpasteurized dairy products, raw or undercooked meat, fish, or seafood, and foods left at room temperature for long periods of time, as can happen at some buffets. Under these conditions, microorganisms can multiply rapidly and reach concentrations high enough to cause infection.
In addition, while traveling, our bodies are exposed to a different microbial flora than what we are used to. This change, combined with stress, fatigue, and dietary changes, can make the gut more vulnerable and increase the risk of developing gastrointestinal disorders.
How can it be prevented?
Prevention remains the most effective strategy against traveler's diarrhea. When we are unsure about the safety of the water or the hygiene conditions involved in food preparation, the simplest rule is to avoid anything that could pose a risk.
Always choose bottled, sealed water, and use it to brush your teeth if necessary. Avoid ice, beverages made with unchecked water, fresh juices, and smoothies purchased from street vendors. As for food, choose items that are well-cooked and served hot, and avoid raw or undercooked meat, fish, and seafood. When it comes to fruits and vegetables, it’s best to choose those you can peel yourself, such as bananas, citrus fruits, and avocados.
Another often-overlooked practice ishand hygiene. Washingyour hands thoroughly with soap and water before meals and after using the restroom helps significantly reduce the risk of gastrointestinal infections. When that’s not possible, using alcohol-based hand sanitizer can be a good alternative.
What should you do if you get traveler's diarrhea?
Despite all precautions, symptoms may still develop. In such cases, the priority is to prevent dehydration by adequately replenishing fluids and electrolytes, especially if you are experiencing frequent diarrhea or vomiting.
It is advisable to drink frequently, in small sips, preferably water that is safe to drink, oral rehydration solutions, or beverages formulated to replenish electrolytes. Rest and a light diet can help the intestines recover more quickly.
If symptoms persist for several days or worsen, you should see a doctor.
What should you eat during recovery?
During the acute phase, it is helpful to choose simple, easily digestible foods that do not put a strain on the intestines. Rice, boiled potatoes, toast, crackers, ripe bananas, apples, and well-cooked lean meats are generally the best-tolerated options.
On the contrary, it is best to temporarily limit foods that are very fatty, fried, or spicy, as well as alcoholic beverages and foods that are particularly high in sugar, as these may worsen symptoms or prolong intestinal discomfort.
Once the most intense phase has passed, you should gradually return to your normal diet, listening to your body's needs.
An Extra Boost: Supporting the Gut Microbiome
Travel, changes in diet, stress, and potential infections can disruptthe balance of the gut microbiota. For this reason, in recent years, research has focused on the role of probiotics in supporting travelers’ gastrointestinal health.
When taken before departure and during the trip, certain probiotic strains have been studied for their potential to help maintain the balance of the gut flora and support the body’s natural defenses, making them a useful and natural preventive measure designed to reduce the risk of pathogen colonization in the gastrointestinal tract.
Probiotics or Antibiotics for Traveler's Diarrhea?
When it comes to traveler's diarrhea, probiotics and antibiotics are not alternatives to choose between, but rather tools with different functions that can be used at different times.
Antibiotics are a possible treatment option in the most severe cases and should be taken only under a doctor’s supervision. They may be prescribed when symptoms are particularly severe and persistent—situations that could seriously disrupt travel and require specific management.
Probiotics, on the other hand, play a supportive role in promoting gut health. By acting on the microbiota—the collection of microorganisms that inhabit our gut—they can help maintain the balance of the gut flora during particularly challenging times, such as travel, which is characterized by changes in diet, stress, jet lag, and exposure to microorganisms different from those we are accustomed to.
An important point to consider is that antibiotics, while effective against the bacteria responsible for the infection, can significantly alter the gut microbiota. In fact, their action is not limited to pathogenic microorganisms but can also affect many beneficial bacteria that contribute to digestive health and the function of the intestinal barrier.
For this reason, when a course of antibiotics is prescribed, it may be worth considering adding a probiotic. This supplement can help maintain or restore the balance of the gut microbiota during and after treatment, contributing to a more rapid return to normal bowel function.
In addition, certain probiotic strains have been studied for their potential role in preventing travel-related gastrointestinal disorders, thanks to their ability to interact with the microbiota and the body’s natural defenses.
Synbio Travel, a dietary supplement formulated to support travelers before, during, and after their trip.
Synbio Travel is Synbiotec’s probiotic supplement designed to combat travel-related digestive issues. Its formula combines two patented and clinically studied probiotic strains, Lacticaseibacillus rhamnosusIMC 501® and Lacticaseibacillus paracaseiIMC 502®, along with magnesium and potassium, minerals that help maintain electrolyte balance. This combination is designed to support the well-being of the gut microbiota and help the body better cope with the challenges of travel.
The benefits of Synbio Travel, in convenient sticks you can always carry with you:
- It supports the balance of the gut microbiota by promoting the growth of beneficial bacteria such as lactobacilli and bifidobacteria.
- It supports the body's natural defenses, helping to maintain intestinal health even during periods of increased physical and environmental stress.
- It promotes regular bowel movements and digestive comfort, which are particularly helpful during the changes in routine and diet that are typical of travel.
- It helps reduce tiredness and fatigue thanks to its magnesium and potassium content, supporting energy recovery while on the go.
To get the most benefit, it is recommended that you start taking it at least one week before departure and continue throughout your trip, as well as for a few days after you return. This provides continuous support to your gut microbiota during a period marked by changes and stressors that can affect its balance.
More Tips for a Healthy Gut, Even While Traveling
In addition to proper hygiene and dietary practices, a few simple habits can also help maintain gut health while traveling. Staying well-hydrated, avoiding sudden changes in diet, getting enough sleep, and supporting the gut microbiota with targeted supplements can be valuable allies in helping you travel with greater peace of mind and reduce the risk of gastrointestinal discomfort.
But there’s only one rule that really matters: taste, explore, discover, and let yourself be surprised by new cultures and new flavors. Being cautious and careful doesn’t mean giving up the experiences that make every trip special. With a few simple precautions, you can enjoy every adventure with greater peace of mind, making room for memories, discoveries, and the emotions of the journey—not for unexpected stomach issues!
