Celeb nutritionist shares 5 handy food rules to combat tummy trouble this Summer

Wales Online

02-06-2025

Celeb nutritionist shares 5 handy food rules to combat tummy trouble this Summer
Whether it's a city break, beach holiday, or staycation, there's one thing that can really ruin your trip away - and that's a dodgy tummy. But one expert may have the answer
This summer, five key nutrition rules could help you avoid tummy troubles abroad
(Image: Getty )
With June officially upon us and the summer holidays just weeks away, an increasing number of us are beginning to contemplate our holiday plans.
Whether it's discovering the domestic wonders of the British Isles, enjoying a taste of European allure on a mini city-break, or jetting off for a longer stay on a sun-drenched beach - one thing is certain, you won't want a troublesome tummy ruining your plans.
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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 whilst trying to enjoy a holiday.
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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.
Travelling across timezones can disrupt our circadian rhythm leading to sickness
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This means you might struggle to fall asleep, wake up feeling fatigued, experience digestive problems, or suffer from mood swings - all things that can dampen the joy of a much-anticipated holiday.
And it's not just major changes that can cause issues, but a combination of minor alterations that can wreak havoc on your health, according to Women's Health.
Celebrity nutritionist and author Gabriela Peacock has shed light on the importance of maintaining a routine, 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.
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"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 can we tackle this issue?
Gabriela suggests several key strategies to prevent an upset stomach while travelling, including walking after meals, drinking plenty of water, and incorporating fibre into your diet early in the day. She also advises drinking filtered water where possible and enhancing gut health with a probiotic.
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However, it's her five essential nutritional guidelines that truly make a difference and can bring joy back to any holidaymaker's face this summer season.
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
Hydration also plays a key part in avoiding tummy trouble
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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.
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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.
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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.