Excitement is brewing – your dream vacation is finally here! But amidst planning itineraries and packing, have you considered how to keep yourself healthy on the go? Unfamiliar food, different water, and new environments can sometimes lead to an unwelcome travel companion: loose motion. Diarrhoea or loose motion is when the intestines can't absorb nutrients. 

In such cases, food passes through the body without being properly digested. In this blog, we’ll talk about how probiotics might help manage diarrhoea, hygiene tips to prevent loose motions, some foods to avoid in loose motion, what to eat in loose motion, and much more!

What Are Loose Motions?

Do you know that each year diarrhoea kills around 525 000 children under five? Loose motions, often referred to as diarrhoea, can turn a dream vacation into a nightmare. It's characterised by frequent bowel movements, watery stools, abdominal cramps, and dehydration. 

While various factors such as contaminated water, unhygienic food handling practices, and microbial infections can trigger loose motions, maintaining optimal hygiene is paramount to prevent its onset during travel.

Hygiene Tips to Prevent Loose Motions

Here are some suggestions to avoid experiencing diarrhoea or loose motions during your next adventure trip:

1. Water Sanitation and Purification Techniques: Always opt for bottled water from trusted sources or purify water using filtration or boiling methods. Avoid tap water, especially in regions where water quality may be questionable.
2. Proper Hand Hygiene Practices: Wash your hands frequently with soap and water, especially before eating or handling food. Carry a travel-sized hand sanitiser for instances when soap and water are unavailable.
3. Safe Food Handling and Consumption Guidelines: Choose restaurants and food vendors with a reputation for cleanliness and freshness. Avoid raw or undercooked foods, and opt for freshly prepared meals. Peel fruits and vegetables before consuming them.
4. Choosing Hygienic Accommodation Options: Prioritise accommodations with clean facilities and reliable sanitation practices. Check online reviews and ratings to ensure your selected lodging meets hygiene standards.

Food to Stop Loose Motion

Adjusting your diet can help alleviate discomfort and promote faster recovery when faced with loose motions during your travels. Here are some foods to incorporate into your diet:

1. BRAT Diet: The BRAT diet—consisting of bananas, rice, applesauce, and toast—is gentle on the stomach and helps bind loose stools, relieving diarrhoea.
2. Clear Fluids: Stay hydrated with clear fluids such as broth, electrolyte drinks, and coconut water. These beverages replenish lost electrolytes and prevent dehydration, a common concern during episodes of loose motions.
3. Soluble Fiber-Rich Foods: Oats, cooked vegetables, and mashed potatoes are rich in soluble fibre, which helps absorb excess water in the digestive tract and add bulk to stools, easing bowel movements.
4. Probiotic-Rich Foods: Incorporating probiotic-rich foods such as yoghurt, kefir, and fermented vegetables can restore the balance of beneficial bacteria in your gut, promoting digestive health and reducing the duration of loose motions.

Foods to Avoid in Loose Motion

While certain foods can help alleviate loose motions, others can exacerbate symptoms and prolong discomfort. Here are foods to steer clear of during episodes of diarrhoea:

1. Spicy and Greasy Foods: Spicy dishes and greasy foods can irritate the digestive system and worsen diarrhoea symptoms. Opt for mild, easily digestible meals instead.
2. Dairy Products: Dairy products such as milk, cheese, and ice cream can exacerbate diarrhoea, especially if you're lactose intolerant. Choose lactose-free alternatives or avoid dairy until symptoms subside.
3. Raw or Undercooked Meats and Seafood: Consuming raw or undercooked meats and seafood increases the risk of bacterial contamination, leading to gastrointestinal issues, including diarrhoea. Ensure all meats and seafood are thoroughly cooked before consumption.
4. Foods High in Insoluble Fiber: While fibre is essential for digestive health, foods high in insoluble fibre—such as raw vegetables, bran, and certain fruits—can aggravate loose motions. Limit intake until your digestive system stabilises.

What to Eat During Loose Motion

When experiencing loose motions, prioritise easily digestible foods that provide essential nutrients without taxing your digestive system. Here are some dietary recommendations:

1. Simple, Easily Digestible Meals: Opt for bland foods such as boiled rice, steamed vegetables, and poached chicken. These gentle options provide sustenance without exacerbating gastrointestinal symptoms.
2. Soups and Broths: Warm, nourishing soups and broths are easy on the stomach and help replenish fluids lost during episodes of diarrhoea. Choose clear broths or vegetable-based soups with minimal seasoning.
3. Boiled or Steamed Vegetables: Cooked vegetables are easier to digest than raw counterparts and provide valuable vitamins and minerals. Steam or boil vegetables until tender and incorporate them into light meals.
4. Yogurt and Probiotic Foods: Yogurt contains beneficial probiotics that support gut health and restore microbial balance. Opt for plain yoghurt with live cultures or fermented foods like kimchi and sauerkraut to replenish helpful bacteria in your digestive tract.

The Role of Probiotics in Preventing Loose Motions

Probiotics are beneficial bacteria that promote digestive health and strengthen the body's natural defence mechanisms. Research suggests that probiotics can help prevent and alleviate symptoms of diarrhoea by restoring microbial balance in the gut. 

Incorporating probiotic-rich foods and supplements into your travel routine can provide added protection against loose motions and other gastrointestinal disturbances.

Incorporating Probiotics into Your Travel Routine:

1. Choosing the Right Probiotic Supplements: Select probiotic supplements containing strains known to support digestive health, such as Lactobacillus acidophilus and Bifidobacterium lactis. Consult with a healthcare professional to determine the most suitable probiotic supplement for your needs.
2. Adding Probiotic-Rich Foods to Your Diet: Incorporate probiotic-rich foods into your meals and snacks. Yoghourt, kefir, kombucha, and fermented vegetables are excellent sources of probiotics that can be easily integrated into your travel diet.
3. Preparing Probiotic-Infused Snacks: Prepare portable snacks that contain probiotic ingredients for on-the-go nourishment. Trail mix with probiotic-enhanced dried fruits or homemade yoghourt parfaits with added probiotic supplements are convenient options for maintaining gut health during travel.

Final Words

Your adventures should be defined by exploration and discovery, not digestive discomforts and setbacks. By prioritising hygiene practices, making mindful dietary choices, and incorporating probiotics into your travel routine, you can minimise the risk of loose motions and enjoy seamless journeys wherever your wanderlust takes you. 

Remember, a healthy gut is the cornerstone of a memorable and fulfilling travel experience. Safe travels and happy exploring.

Consult an expert gastroenterologist if you or someone you know encounter diarrhoea-related problems very frequently! Don’t take this lightly, and visit a tertiary-care hospital today!