Texan Magazine
By Abby Kurth, MPH, MS
Clinical Nutritionist & Wellness Coach
If you are traveling somewhere exotic this summer, the last thing you want to deal with is the dreaded traveler’s “tourista.” That unpleasant stomach upset, often caused by bacteria, parasites, or viruses in contaminated food or water, can completely ruin your trip.
The CDC estimates that up to 70% of travelers will have travelers’ diarrhea symptoms while abroad. That means many of you have experienced this. I know my husband and I have.
But did you know that certain supplements can help prevent this condition and keep your digestive system happy while you’re exploring new destinations?
In this article, we’ll break down the best supplements to take before and during your travels, helping you stay healthy and continue your adventure without the unfortunate pit stop in the bathroom.
- Probiotics: The Gut Defenders
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. These friendly microbes help balance the good and bad bacteria in your gut, and they can be incredibly helpful in preventing traveler’s tummy problems.
How they help: When you travel, you’re exposed to new foods, water, and environments, which can throw off the balance of bacteria in your gut. Probiotics can help prevent harmful bacteria from taking hold, reducing your chances of falling victim to “tourista.”
What to look for: Aim for a high-quality probiotic supplement with strains like Lactobacillus and Bifidobacterium. Another strain with a good track record in preventing bacteria from setting up shop in your intestines is Saccharomyces Boulardii.
Some studies suggest that taking probiotics 1-2 weeks before your trip and continuing during your travels can significantly lower your risk.
Tip: If you don’t want to rely on a supplement, foods like yogurt, kefir, kimchi, and sauerkraut are also packed with beneficial probiotics.
- Activated Charcoal: The Absorber of Toxins
Activated charcoal is a supplement that’s often used to treat poisonings or detoxify the body. Its porous surface can trap toxins, chemicals, and pathogens, preventing them from being absorbed into the bloodstream.
How it helps: In the context of traveler’s diarrhea, activated charcoal can help absorb harmful bacteria or toxins that may have entered your digestive system. It may not prevent the illness outright, but it can reduce the severity of symptoms if you do start feeling unwell.
What to look for: Activated charcoal is typically available in capsule form, and the recommended dose will vary. However, it’s important not to take too much—usually 500–1000 mg per dose is enough to help.
Tip: Activated charcoal should not be taken with medications or other supplements, as it can interfere with their absorption. Charcoal is also an excellent helper for gas and bloating.
- Berberine: The Ancient Herb
Berberine is a natural compound found in several plants, including Berberis vulgaris (barberry). It’s been used in traditional medicine for centuries to fight infections and promote gut health.
How it helps: Berberine has been shown to possess antimicrobial properties, which can be effective against many of the pathogens responsible for traveler’s diarrhea, including E. coli and Salmonella. It may also support your gut’s overall health, helping to keep harmful bacteria in check.
But wait…that’s not all. Berberine has also been found to be beneficial for promoting healthy cholesterol and blood sugar levels, as well as maintaining a healthy respiratory tract. Pretty cool!
What to look for: Berberine supplements typically come in capsule form, and dosages usually range from 500 to 1500 mg per day. It’s best to take this supplement before or with meals to help prevent digestive upset and to start with a smaller dose.
Tip: Because berberine can interact with certain medications (including those for blood sugar control), it’s important to consult with a healthcare professional before using it.
- Peppermint Oil: The Stomach Soother
Peppermint oil isn’t just for freshening your breath—it also has natural soothing properties for your digestive system.
How it helps: Peppermint oil can help reduce bloating, cramping, and nausea, which are common symptoms of digestive upset. It’s also been shown to help relax the muscles of the gastrointestinal tract, easing discomfort associated with digestive disturbances.
What to look for: Peppermint oil is available in enteric-coated capsules that help release the oil directly into the intestines, where it’s most effective.
Tip: You can also enjoy peppermint tea, but the oil in capsule form is generally more concentrated and effective for preventing digestive distress.
Final Thoughts: Keep Your Stomach Happy While Traveling!
Traveler’s diarrhea doesn’t have to be an inevitable part of your journey. With the right supplements, you can protect your digestive health and enjoy your travels to the fullest.
Important Note:
Keep in mind that supplements are just one part of the equation. Drinking safe water, avoiding raw food and/or street food that may not be hygienic, and practicing good hand hygiene are all essential for preventing stomach issues while traveling.
So, pack your probiotics, grab some activated charcoal, and make sure your gut is ready for the adventure ahead. Safe travels—and a happy stomach!
Abby Kurth, MPH, MS, is a Clinical Nutritionist + Wellness Coach. She is the author of Wellness is More Than Weight: Easy Steps to Change Your Health Habits and Your Life (Amazon, search by author). Examples of the supplements discussed can be found at https:// us.fullscript.com/plans/akurth-traveler-s-diarrhea-prevention. More tips are available on Abby’s blog at abbykurthnutrition.coach or https://knowaboutnutrition.com/avoiding-travelers-diarrea- tools-for-travel/
