An upset stomach or digestive issues that require spending extra time in the bathroom are surefire ways to bring a fun trip to a screeching halt.Whether you travel by plane, car, or another mode, Ravella says doing so stresses your body and digestive system.

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“All of these factors can leave you more susceptible to GI [gastrointestinal] issues while traveling. You may experience diarrhea (including traveler’s diarrhea), constipation, heartburn, nausea, bloating, [or] gas,” Ravella said.

But nobody wants to take time from a trip to deal with digestive issues. So, to keep your gut healthy while traveling, consider the following expert tips.

1. Don’t overeat

Part of the fun of vacationing is eating at new restaurants and trying new foods. However, Ravella says resist the temptation to overeat.

“Overeating stretches the stomach, and research has found that people who overeat are 10 times more likely to need emergency medical attention for food obstruction,” she said.

2.Drink lots of water

Dehydration is another major cause of constipation, so drinking lots of water while vacationing is a must.

“But find out ahead of time if the water is safe to drink,” Webb said. “Stick to bottled water if there is any question about its safety. And avoid ice cubes in places where the water isn’t safe. Contaminated water will disrupt the gut.”

3.Choose beverages wisely

Overconsumption of drinks that contain a lot of sugar, caffeine, or alcohol can irritate the GI system, especially in people who have sensitive stomachs.

“Coffee and alcohol can speed up digestion, meaning there is less time for the intestines to absorb water, causing water, diarrhea-like stools,” Ravella said.

4. Get groceries from local stores

To give your stomach a rest from restaurant and processed foods, buying fresh food from nearby markets and cooking at your resort or hotel is an option.

“This is a great way to learn another culture, save money, and take a break from dining out,” Webb said.

“Eating at home is almost always better for digestive health than eating out,” Webb adds. “It’s more likely you’ll get food poisoning while traveling compared to eating at home. Not only can food poisoning lead to GI misery in the short term, but it can cause postinfectious irritable bowel syndrome (IBS) that can last a lifetime.”

Traveler’s diarrhea is another common illness that can occur after eating food or drinking water that’s contaminated with bacteria, viruses, or parasites.