No more Bali Belly: 7 Gut Health hacks for Travelers and nomads
Why Travelers Need a Strong Immune System
Different bacteria in different continents requires your body to stay healthy and strong.
I wrote my personal parasite story from Bali here - so please don't learn it the hard way like me, but pay attention on supporting your immune system already before the travels.
Traveling exposes you to new bacteria, stress, unhealthy nutrients, and disrupted sleep, all of which can take quite a toll on your immune defenses.
There are many ways to improve the immune system - so why not use all the travel hacks for that. Let's get started!
7 Most important tips for maintaining gut health when traveling
Some of these may sound self-explanatory, but all of these are very important, if you are traveling to countries that have vastly different bacteria and hygiene levels than what you’re used to.
1. Take Probiotics That Support Your Gut While Traveling
I start taking probiotics a couple of weeks before traveling, and every day during the travels. It helps boost the immune system and gut health.
My go-to brand is Yourbiology Gut+, because it is scientifically proven to include 10 probiotic strains, 3 digestive enzymes and 2 prebiotics + D3 vitamin.
They have a nice deals if you want to order bulk, you can see prices here.
- My readers can also use discount code: sinimalism
2. Listen to Your Body, Not Food Rules or gurus
So this is my tip for all us curious yogis out there: I’m not going to try anymore some ayurvedic, sattvic or detox diets in exotic corners of the world.
I think these are fine trying at home, where you are in familiar surrounding and with familiar microbes around you. Also, you know where to go for help, if something goes wrong.
So in that way my yoga travels will change for the future; I won’t anymore listen to my hindu yoga teachers who tell they eat only once in 14 hours, and fast 72 hours a week.
I’m sure it works for some, but personally I never had any gut issues before I started trying all kinds of “healthy”, “yogic” or “trending” diets.
In this it’s also good to bear in mind, that yoga was originally made for men, and the digestion and hormonal balance and regulation are very different on men and women.
So for me, it’s all about learning to listen to my own body, and not changing what works. Which gets me to the next point.
3. Eat Regular Meals to Keep Your Digestion Stable
Regularity has always been the corner stone of my gut health.
When traveling, you can’t always affect what you eat, but if you carry snacks with you, you can keep consistent, regular eating rhythm.
Personally I always eat every 3-4 hours (except at nights of course), so 4-5 meals a day.
If you prefer fasting or any other kind of diet, be my guest, but I will not play anymore with all kinds of fun tests and experiments, as this is a way I grew up with and regularity does not cause me issues.
It also helps with mental health, as my nervous system does not need to panic due to long times without eating.
4. Avoid Drastic Diet Changes in New Countries
This is kind of related to the previous two points, but I wanted to highlight it on its own. The time and place for 24 hour fasting, green juice detox or ayurvedic healing is at home, not in a new continent, new bacteria and non-existent hygiene levels.
5. Wash Your Hands Often and Be Cautious with Food Hygiene
Simply hand hygiene is so essential. After covid it’s so easy to always carry a small hand desinfect with you.
As for food, I begin with cooked food and avoid meat.
When I see my belly is doing just fine, I might try some raw veggies as well, provided they look fresh and healthy.
Eating this way, I never had any issues for example in Vietnam and Morocco.
6. Limit Sugar and Alcohol to Prevent Gut Imbalance
I avoid excessive amounts of white sugar when traveling, though I’m definitely not saying a complete no to sugary drinks or an ice cream here and there.
Alcohol on the other had can be even good; a shot of vodka/Jägermeister can actually kill unwanted bacteria.
7. Respect Rest & Recovery
Stress wrecks the gut.
Simply taking it easier when feeling worn out, helps also the gut to heal.
4 Travel Gut Health Essentials I Always Pack Now
These are my must-haves in every suitcase.
After that Bali experience, I don’t travel without them!
1. Probiotics
I take a shelf-stable probiotic with multiple strains.
It helps my gut stay strong in new environments
Yourbiology is brand I can recommend hand on heart, because it offers:
- Clinically-backed probiotic strains for immune support
- Survives stomach acid for maximum effectiveness
- Contains prebiotics to nourish beneficial bacteria
- Dairy-free, gluten-free, and non-GMO
- Convenient and travel-friendly
How Probiotics Strengthen Immunity
Did you know that 70% of your immune system is in your gut (Source)?
YourBiology Gut+ contains 10 scientifically proven probiotic strains like Lactobacillus and Bifidobacterium, which helps strengthen your body's natural defenses.
A healthy gut microbiome means better immune response against infections, bacteria and illnesses while traveling.
One of the biggest concerns when traveling is digestive problems, especially from contaminated food and water.
Which can be quite easy to get, not only from your noodles at the local street food stand, but also at high-end hotels and restaurants.
YourBiology Gut+ helps:
✔Prevent traveler’s diarrhea by balancing gut bacteria
✔Reduce bloating and discomfort after eating unfamiliar foods
✔Improve digestion for better nutrient absorption
Gut+ come with digestive enzymes such as amylase and lipase that will help break down carbs, fats, and proteins into smaller molecules that are easier to digest.
(Source)
Long flights, jet lag, airport food, travel stress, but also travel loneliness can weaken your immune system.
YourBiology Gut+ probiotics may help to reduce the stress hormone cortisol (Source), helping your body stay resilient in high-stress environments.
It's thanks to the strain Lactobacillus Casei, that not only help you with your bowel movements but also may help improve your serotonin levels according to several studies. (Source 1) (Source 2) (Source 3)
A weakened immune system can result from poor digestion and vitamin deficiencies.
YourBiology boosts nutrient absorption, ensuring your body gets Vitamin C, Vitamin D, and Zinc—key nutrients for strong immunity.
If you need to take antibiotics or other more unknown medications, while traveling, they can wipe out both good and bad bacteria in your gut.
YourBiology’s probiotic and prebiotic blend helps replenish beneficial bacteria faster, restoring gut balance and preventing stomach discomfort.
2. Electrolyte Packets
Hydration is EVERYTHING. I pack electrolyte sachets to avoid dehydration from heat, flights, or… Bali belly. I love ones without added sugar!
Currently using this Vitargo Electrolyte one from Prozis
Other good option for hydration is
Rehydration Salts or ORS (Oral Rehydration Solution)
If your stomach gets upset or you lose fluids, these help you recover fast.
This is quite handy and affordable option: Energy Electrolytes 60 caps
3. Healthy Snacks
I always carry protein bars, nuts, and rice cakes.
These save me when meals are delayed (hello, yoga teacher training schedules) and keep my blood sugar stable.
Also these ones I’ve lately ordered from Prozis, as I finally found a brand that does muesli bars and protein bras without enormous amounts of sugar.
4. Hand Sanitizer & Wet Wipes
In some countries it's just almost impossible to find a place to wash hands with soap when you need it.
Not glamorous, but super practical.
Clean hands = fewer bugs messing with your gut.
Final Takeaways: What I've Learned About Gut Health (the Hard Way)
After my first Bali yoga teacher training, I realized this: gut health is everything, especially when traveling.
Strict yogic diets, fasting, and ignoring hunger cues weakened me, and I ended up with parasites and months of recovery.
Here’s what I now do differently to protect my gut:
- 1. Listen to Your Body, Not Dogma
I no longer follow restrictive sattvic or trendy detox diets—especially not in unfamiliar environments. I eat when I’m hungry and trust what works for me.
- 2. Regular Meals, Snacks Included
I eat every 3-4 hours, even while traveling. This keeps my digestion stable and my energy up. I always carry snacks to avoid long gaps between meals.
- 3. Strengthen Your Microbiome
I take high-quality probiotics + prebiotics, like YourBiology Gut+, especially when traveling. Supplements alone aren’t magic, but they help.
- 4. Eat a Varied, Balanced Diet
I added more variety back into my meals—including meat—because it works for my body. More diversity = a stronger gut.
- 5. Fiber is Your Friend
Psyllium husk became a staple. It’s simple but helps restore gut health after big disruptions.
- 6. Be Smart About Travel Health
Travel insurance is non-negotiable. And if you feel off, trust your instincts and get checked. Rest isn’t always enough.
Where to buy immune boosting supplements for traveling
YourBiology Gut+ is available from the official website.
Use my code "SINIMALISM” and get 15% OFF your purchase.
Yourbiology discount code: SINIMALISM
Electrolytes, healthy snacks and ORS can be easily ordered from Prozis.
Use my code "SINIMALISM10" and get 10% OFF your purchase.
Prozis discount code: SINIMALISM10
WRITTEN BY
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I'm Sini, RYT-500 Yoga Teacher and Writer.
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