Four on a journey

Writing about tummy ache and diarrhoea on vacation- a blogger’s dream come true! Just kidding, I am not writing this post because I really love the topic. What is true though, is that in the traveller’s community we barely talk about it. And that although we all get sick sooner or later, it is a question of “when”, not “if”.

Stomach bugs and related issues were the one thing I dreaded most when preparing for our travel around the world. As someone who suffers from IBS, I know my fair share of issues with my stomach, believe me… Imagining how our whole family might be stuck in a hotel room, all trying to use the toilet at the same time caused me some sleepless nights. Talk about nightmares!

Hence I am writing this article to provide a guide for travellers to be prepared and hopefully avoid tummy ache and diarrhoea on vacation altogether. If that is not possible I wish you to be as best equipped to cope with it as possible.

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Causes of tummy ache and diarrhoea on holidays

Traveller’s diarrhoea – the main culprit of tummy ache and diarrhoea on vacation

Traveller’s diarrhoea is also known as TD, Montezuma’s Revenge, Bangkok Belly, traveller’s tummy or dysentery. It is a common condition that affects people when they travel to different countries or regions with different sanitation standards. In fact it is the most common medical issue travellers around the world experience. The risk is higher in hot and humid climates. It is usually caused by consuming contaminated food or water, which can contain various bacteria, viruses, or parasites.

The symptoms of traveller’s diarrhoea can range from mild to severe. They may include abdominal cramps, bloating, nausea, vomiting, and frequent watery stools. The condition typically lasts for a few days and can be quite uncomfortable, but it rarely leads to serious complications.

To prevent traveller’s diarrhoea, it is important to practice good hygiene while traveling. This includes washing hands regularly with soap and clean water. Avoid the consumption of tap water and ice cubes. Be cautious about the food you eat. It is recommended to consume only well-cooked and hot foods, peel your own fruit, and stick to sealed bottled water. Wash even fruits only with bottled water.

It is important to remember that it is not as simply as avoiding “dirty” or “unclean” situations. The presence of microbes we are not used to is often enough to cause an upset stomach or worse. Locals would be perfectly fine consuming the very same water.

Travel sickness – feeling unwell while travelling to your destination

Travel sickness is also known as motion sickness. It’s a common condition that can occur when traveling by car, boat, train, or plane. Nausea, dizziness, sweating, and even vomiting are characteristic symptoms. The brain receiving conflicting signals from the inner ears, eyes, and sensory nerves is said to be the source. To minimise the discomfort of travel sickness, it can help to sit in a position where you have a clear view of the horizon, avoid reading or looking at screens for prolonged periods, and take deep breaths or focus on a fixed point. Additionally, there are over-the-counter medications available that can provide relief for those who are prone to travel sickness.

Stomach bugs – tummy ache and diarrhoea on vacation and at home

Generic stomach bugs are a common occurrence that can affect anyone, regardless of whether they are traveling or not. Viruses or bacteria, such as norovirus or salmonella, are usually the cause of these bugs.. Infections often result in symptoms like abdominal pain, nausea, vomiting, and diarrhoea.

Stomach bugs are highly contagious and can spread easily through close contact with an infected person. Another source of infection is the consumption of contaminated food or water.

Proper hand hygiene, such as washing hands with soap and water, is crucial in preventing the spread of these bugs.

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What to do if you have a tummy ache and/ or diarrhoea while on vacation?

In most cases, generic stomach bugs are self-limiting and resolve on their own within a few days. Ensure to stay hydrated by drinking plenty of fluids and rest as much as possible during this time. Over-the-counter medications may provide temporary relief for symptoms like diarrhoea or nausea. Consult a healthcare professional for proper diagnosis and treatment, especially if the symptoms persist or worsen. Read on to see what we brought with us on our journey around the world to be prepared for the inevitable.

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What to pack to be prepared for tummy aches and diarrhoea on vacation

We travel with a standard suitcase and a carry-on per person, so not absolutely minimal. Maybe it is worth to carry less and buy new when you travel even slower or return to a base regularly to swap things around. We don’t do either and based on my nightmares I really wanted us the be prepared. Nobody wants to travel the streets in the middle of the night looking for an open pharmacy in a foreign country while feeling and being sick! So what do we carry with us?

Prevention – prepare your stomach and immune system before you travel

We swear by these probiotic gummies for the kids. They taste nice, means the kids will also remind you to give it to them. These obviously also don’t need prep like some sachets. For us adults we use these easy to swallow pills.

7 months of the road and we can say these prepared our stomachs well.

Prevention – Hygiene related products

When we still travelled mostly by car, we had these bigger packs of wipes. Now, we travel with these individually wrapped ones. If you know us, we are all for encouraging the kids to get dirty, play outdoors etc. We are not germaphobes by any means but we made it a habit to wipe the following items.

In hotels and AirBnBs:

• Doorknobs /doorhandles
• switches
• toilet seats and flush mechanism
• remote controls

In airplanes and trains:

We sanitise the area we will sit, eat and play in as soon as we are on board. When we need the toilet we will get additional wipes ready.

• our seatbelt buckle
• armrests
• both sides of the tray or table
• the back of the seat in front of us
• the walls the kids will lean against
• windows
• to touch toilet doors and flush buttons
• to wipe toilet seats before use (ever tried to tell a toddler to hover??)

Speaking of toilets: I had read and followed the recommendation to obtain disposable toilet seat covers. Those are flimsy and rather useless when in areas like Malaysia. There, the locals use water to hose down rather than wiping with paper so toilet seats and stalls tend to be wet. This means you would need to wipe and dry down first before using these covers anyway. Wiping down with antibacterial wipes is much faster and you don’t need two things then – time is of the essence with a toddler!

Prevention – get your travel vaccines on time

Depending on where you travel to you might need preventative vaccination(s). Speak to your healthcare providers.

Prevention – motion sickness

Plenty of tips on the internet on what to do or not to do. Reading while moving makes it worse for most so that should be avoided. In all honesty, since a head injury back in 2013 I am a lost case and it has gotten so much worse. The following are what I use in combination:

Motion sickness patches are a bit like plasters applied on your tummy and/ or behind the ear. They are herbal and hence safe while breastfeeding.

Motion sickness bands – these are placed on your wrist and work with acupressure points. I had purchased those originally during pregnancy where they did not help at all. During travel I do think it provides relief. Bests part is they can be used over and over again and even go into the washing machine!

Motion sickness bands for kids – same as the adult version but the smaller size ensures a good fit on smaller wrists to allow for the acupressure to be effective.

Treatment – what to take when you have tummy aches or diarrhoea when you should be enjoying your vacation

Tools & kit

This one might be surprising but we do actually travel with our digital thermometer. Especially with young children it is always handy to have. If this is too much much faff for you or you are just a travelling adult, any cheap and cheerful one will do, such as this one which we have in our first aid kit.

We actually have a separate waterproof washbag for all medication related to belly ache. No real reason for this than we prefer smaller bags to keep things in order. We will replace this soon with a clear bag so we can see the contents better.

Natural remedies

When we sense and feel that we ate (or indeed drank) something wrong, we instantly counteract this by taking Activated Charcoal. The World Health Organization recommends emergency rooms to use activated charcoal to treat overdoses and poisonings. It is this toxin clearing property which makes it a good use for diarrhoea, too. It will harden stool, bind toxins and all that with very few side effects (black poop being the main one).

Heilerde / medicinal clay – inside Germany available in all sort of shops, but otherwise not always easy. You will want to look for the Luvos brand and the type is “magenfein” which is the type to ingest. We don’t want to eat face masks after all … You basically mix a spoon full of pulverised clay with water and then drink it. It doesn’t taste much but drinking mud and leaves a slightly sandy feeling between your teeth. Haven’t sold you yet? Well, it works and calms any sort of upset stomach without any side effects and it is also working well with pets! Granted it is heavier than pills hence we left ours with friends when we switched from road tripping to flights.

OTC medicine

Additionally, we carry also Loperamide Hydrochloride with us if nothing else helps, this always worked to stop diarrhoea. We don’t think buying branded makes any difference other than to your wallet. For that reason, we purchase whatever is cheap. We also buy several packs of the same, than only take one packaging, one leaflet and squish all the pills into that pack. We only use these if the activated charcoal is not helping.

It must not be always be as bad as a full blown diarrhoea. Often when we try new ingredients, recipes or even restaurants, at least one of us struggles afterwards with tummy ache caused by heartburn, acid reflux, indigestion or a mix of them. This is not even necessarily travel related, so we always had Gaviscon double action everywhere. In the car, handbags, first aid kit, bathroom cabinet etc. We obviously now also travel with them. We prefer the mint flavour over the mixed berries.

On top of that we have Perenterol Junior with us (pharmacy only) and of course painkillers.

Rehydration

Soluble Hydration Tablets can really help to regain the water and electrolytes lost, we now swear by the O.R.S. brand. We tried what feels like 100 types and these are the only ones that don’t taste salty in one way or another. We carry them in strawberry, lemon and blackcurrent flavour. They can be used for kids and adults and are also great for general rehydration (eg after long haul flights).

We recommend mixing the tablets with lots of water, start sipping small amounts every few minutes, maybe set a timer. We usually prefer cold drinks, so we add it to our generic water bottles which is also easier to have around when laying down anyway. For kids we also found making ice pops / ice lollies out of the mix works best. When on the road this also works by filling a plastic bag and popping it into the freezer. Crush it once frozen and let them enjoy.

Adding comfort – to help you get through the days of pain and discomfort

When experiencing tummy ache and diarrhoea on vacation, Grape seed or cherry stone pillows work for both heat as well as cold therapy. You can heat them in the oven or microwave. Alternatively, place into fridge or freezer to use cold. We prefer them to the old style hot water bottles because we a) can’t stand the smell of the hot water bottles and b) have a friend who needed a skin transplant as a child due to being scalded by a leaky hot water bottle. (Sorry, that escalated quickly!) We opted to only take our grape cushion for weight reasons and can definitely recommend carrying one. They also help greatly against muscle pain or cramps, we found they can also alleviate migraine if cool and placed on forehead or neck.

A further little helper we don’t want to forget to mention here is nappy change cream. Unless you have a baby in nappies you probably don’t usually have this. We use Weleda since birth on our little one and if anyone else’s bottom is sore they use it, too. The calendula ingredient soothes fast and really helps with the healing process.

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What to cook / eat when you develop tummy aches or diarrhoea while you travel the world?

When your stomach is upset, it’s important to choose foods that are gentle on your digestive system and won’t aggravate your symptoms. Here are some recommendations for what to eat when you aren’t feeling well

Inspiration for what to eat and drink with an upset stomach when you have at least a small kitchen available

1. Moro Soup – A special carrot soup which is medically proven to work. It is so important, it deserves it’s own article. Please click here to read it.
2. Bland carbohydrates: Stick to plain, easily digestible carbohydrates like white rice, plain crackers, or toast. These foods can help settle your stomach and provide a source of energy.
3. Bananas: Rich in potassium, bananas are gentle on the stomach and can help replenish electrolytes. They also contain pectin, which can help firm up loose stools.
4. Ginger: Known for its soothing properties, ginger can help alleviate nausea and calm the stomach. You can have it in the form of ginger tea, ginger ale (make sure it’s real ginger, not just a flavoured soda), or ginger candies.
5. Yogurt: Opt for plain, probiotic-rich yogurt that contains live cultures. These beneficial bacteria can help restore the balance of your gut flora and aid digestion. Avoid yogurts with added sugars or artificial sweeteners.
6. Applesauce: Unsweetened applesauce can be a gentle option for an upset stomach. It provides easily digestible fibre and can help alleviate diarrhoea. We find that finely grated fresh apple is actually even better.
7. Boiled or steamed vegetables: Cooked vegetables like potatoes, carrots, spinach, or zucchini can be easier to digest than raw vegetables. Avoid using heavy sauces or spices when preparing them.
8. Chamomile tea: Chamomile has anti-inflammatory properties and can help relax the stomach muscles. Sip on a cup of chamomile tea to soothe your stomach. We carry Baby tea bags with us. They contain fennel, chamomile and other herbs, are safe from birth and taste better than plain chamomile.
9. Bone broth: Rich in nutrients and easy to digest, bone broth can provide nourishment while being gentle on the stomach. It’s also hydrating, which is important during times of stomach upset.
10. Oats: Plain oatmeal can be a soothing and filling option when your stomach is upset. Oats contain soluble fibre, which can help regulate bowel movements. Preparing it with dairy free milk alternatives might be even easier on your stomach.
11. Peppermint: Peppermint tea or peppermint oil capsules can help calm the muscles of the gastrointestinal tract and relieve symptoms of indigestion or bloating.

Things to eat when you have tummy aches or diarrhoea on vacation and no kitchen

It is easy to say “cook bland foods”, but what if you don’t have a kitchen?

A stay in a budget hotel, hostel or BnB might mean that there is no opportunity for you to prepare anything. Adding another spicy or greasy take-away food will only aggravate your stomach but you will need to eat something.

For this very reason we believe it is absolutely a good idea to carry a travel size kettle. Yes, they are all low wattage so boiling a cup or two takes longer and to make enough for the whole family takes time but it is so much better than not having an opportunity to boil water at all. We would suggest not to bank on being able to purchase a kettle in the case of traveller’s diarrhoea haunting you. Plenty of holiday locations will not have electronics for sale due to supply and demand, not to mention public holidays, shoulder season related closures etc. We heard of collapsible versions which are even more compact, but we haven’t tried these ourselves. Our suitcases also contain metal camping mugs which serve as mugs, bowls and more. Lastly you will need a travel cutlery set so you can prep some items.

The following are lists of foods you can purchase and prepare easily if you get tummy aches on vacation but you have no kitchen available. By no means are we suggesting the combination of all of them is a healthy diet. But if you are in the unfortunate situation of experiencing a stomach bug you might be grateful for the ideas.

No fridge, kettle or otherwise available

• Crispbread – although the ingredients vary by country you can usually find some, even in small cornershops try both the cake ass well as bread section
• Hard baked Pretzel snacks – no matter the shape. These are actually really good for you and are baked not fried. Sstick to salt flavour, definitely not chocolate coated ones!
• If you happen to be in Europe you might also find Pretzels in the bakery or baker section of supermarket, especially Lidl.
• Babyfood – The fruit and “evening meal” options are sweet and don’t necessarily need to be heated up to taste nice
• Bananas
• Bread of any sort, ideally eaten plain to start with
• Probiotic yogurt or yogurt drinks
• Most asian food style take-away will have a clear broth on the menu.

Kettle, some cups and cutlery available

With just these few essentials, it is much easier to prepare some foods. The main goal being that you can feel better soon and enjoy your holidays again.

• Instant nodles -cook without the spice package and you have plain noodles
• Stock cubes or similar – take a corner of it and make yourself a cup of soup
• Miso paste – take about a teaspoon per cup , stir in and enjoy a miso-soup
• Instant Miso soup – comes with some seaweed flakes ussually. Good to restore your gut bacteria.
• Cup Soup – they come in all sorts and flavours and seem convenient but steer clear of tomato (that aggravates your stomach) and be aware that most contain also milk powder which not everyone copes well with
• Tinned soup – you can stand this in the sink then keep pouring boiled water around it until warm enough. Remember to purchase tins which you can open by hand unless
• Babyfood – with the method above, you can equally heat up any pre-made baby and toddler food jars and pouches. If you go by 12months+ you will have some actual chunks not just puree. Avoid tomatoe-based sauces.
• Instant mash – can be made with water or, for a bit of taste with miso or stock cubes.
• (instant) Oats – lots of countries have porridge oats in the breakfast section. Even if that is usually not your go-to food it can be quite helpful. You can prepare these with water or non-dairy milks to be easier on your stomach. You can eat these sweet or savoury.

How to find shops in your vicinity when abroad

Especially if you usually eat out while on your holidays, it might be tricky to find a supermarket/ corner shop. How can you find the ingredients needed to provide your body with what you need to recover?

• Check googlemaps for “supermarket”, “food” and the equivalent words in the local language. We realised that in many countries the smaller shops are often not listed at all or listings are out of date.
• Step out and speak to locals, they will usually know best.
• Check if there is amazon, uber or grab delivery available, they all also offer deliveries from supermarkets.
• Be mindful of local holidays and opening hours. Consider midday breaks where shops are closed in southern Europe, late openings during Ramadan in countries with a predominantly Islamic population or indeed the fact that shops in Germany are closed on Sundays altogether.

Remember, everyone’s tolerance to different foods may vary, so it’s essential to listen to your body and choose foods that work best for you. If your symptoms persist or worsen, it’s always best to consult a healthcare professional.

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Summary

In this comprehensive article, we discussed tummy aches and diarrhoea on vacation and provided a guide to help travellers be prepared and cope with these issues. We explored the causes of these ailments, such as traveller’s diarrhoea, motion sickness, and stomach bugs. We shared tips on how to prevent these issues through good hygiene practices and proper preparation. Additionally, we provided a list of essential items to pack so you, too, can be prepared for tummy aches and diarrhoea on vacation.

We also discussed what to do if you experience tummy aches or diarrhea while on vacation, including self-care tips and over-the-counter medications that can provide temporary relief. We emphasised the importance of staying hydrated and consulting a healthcare professional if symptoms persist or worsen. Furthermore, we provided suggestions for foods to eat when you have an upset stomach, both when a kitchen is available and when it’s not.

We hope that this article has provided valuable information to help you prevent and manage tummy aches and diarrhoea on vacation. Whether you’re a frequent traveller or planning your next trip, it’s essential to be prepared for unexpected health issues.

Have I forgotten to mention any tips? Is there anything else you pack into your bags as preparation against tummy issues on on your trips? Let me know in the comment section below, so I can update the list.

Feel free to bookmark this page or share it with fellow travellers who may find it helpful. Remember to listen to your body, consult healthcare professionals when needed, and have a safe and enjoyable travel experience!

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Product links (in order of appearance)

• Probiotic gummies for kids – https://amzn.to/464WZ7j
• Probiotics Lactobacillus Rhamnosus – https://amzn.to/3PzcygL
• Hand Sanitiser Gel With Clip – https://amzn.to/3LBx6DS
• Dettol Antibacterial Surface Wipes – https://amzn.to/3PSOeHP
• Individually wrapped hand and surface wipes – https://amzn.to/48sHzeS
• Motion sickness patches – https://amzn.to/463ZcQs
• Motion sickness bands for adults – https://amzn.to/46og7gr
• Motion sickness bands for kids – https://amzn.to/3t7bN6R
• Braun ThermoScan 3 Ear thermometer – https://amzn.to/3tagGMC
• Oral Thermometer with flexible tip – https://amzn.to/3ZzUmYH
• Wash bag – https://amzn.to/46KuThV
• Activated Charcoal – https://amzn.to/3ZzVvPZ
• Luvos Heilerde / medicinal clay – https://amzn.to/46mos4a
• Loperamide Hydrochloride – https://amzn.to/468O2tI
• Gaviscon double action mint – https://amzn.to/48IjLUu
• Gaviscon double action mixed berries – https://amzn.to/3LGL0F0
• O.R.S Soluble Hydration Tablets – https://amzn.to/3LDS8SG
• Water bottle, stainless steel – https://amzn.to/46a9PRS
• Grape Seed Pillow – https://amzn.to/458I5M3
• Cherry Stone Pillow – https://amzn.to/3PTbt3B
• Weleda Nappy change cream – https://amzn.to/46p07L6
• Stomach Tea safe from birth – https://amzn.to/45482wt
• Travel size kettle – https://amzn.to/3Zy4QIi
• Collapsible travel kettle – https://amzn.to/3ruq11k
• Stainless Steel Travel mugs – https://amzn.to/3LELFH5
• Travel Cutlery Set – https://amzn.to/466xann
• stock cubes – https://amzn.to/3RFHxu5

As an Amazon Associate, I earn from qualifying purchases. This page contains affiliate links, meaning that I may get a small commission if you make a purchase, at no extra cost to you. The products we recommend reflect what we learnt, what we use ourselves and what we found really useful to have.