Well now… I’m back from a glorious week in Croatia! Sun, sea, and plenty of local food—what’s not to love? But as any Ulcerative Colitis (UC) warrior will know, travel isn’t always the relaxing escape we dream of. Even the most blissful trips can come with their own set of challenges, from disrupted routines to new, unfamiliar foods. Those of you who have read my book know just how intricately linked stress and UC (in fact any gut health issues) are. Now that I’m back, I’m focusing on resetting my gut and managing any lingering stress—and you can too!
If you’ve just returned from a holiday or are gearing up for one, here are my top tips for restoring balance to your gut and calming post-travel stress.
Post-Travel Stress: Why Holidays Aren’t Always Stress-Free
We often think of holidays as a break from daily life, but the truth is, travel can come with its own stress. Flights, airport delays, new foods, unfamiliar routines—these can all take a toll on both your gut and mental well-being. And when we return home, catching up on work or getting back into our regular routines can add another layer of pressure.
It’s important to give yourself a little grace after a trip. Just because you’ve had a week off doesn’t mean your body has hit the reset button—so don’t expect everything to immediately fall back into place. Focus on gently easing yourself back into your usual rhythm, starting with your gut.
The Gentle Gut Reset: Rebalance After Indulgence
We all indulge a little while we’re away (who can resist new cuisines and tempting treats?), but coming home means it’s time to reset your gut. Here’s how:
Reintroduce Fibre Gradually: If you’ve been eating rich, indulgent meals, start with gentle, cooked veggies and soups rather than raw salads. Your gut will appreciate the easier-to-digest options.
Bone Broth for Healing: Known for its gut-healing properties, bone broth is a great way to soothe your digestive system and repair the gut lining.
Easy-to-Digest Foods: Start with probiotic-rich plain yoghurt or kefir, and pair it with fibre-rich foods like oats, chia seeds, and cooked fruits. This will gently reintroduce your microbiome to the good stuff.
Hydration: Hydrating with water and sugar-free electrolytes will also help your body recover from travel fatigue and any dehydration caused by flying or hot weather.
Managing Post-Travel Stress: Ease Back Into Life
It’s easy to come home feeling like you’ve got to hit the ground running, but trust me—easing back into life will make all the difference for your gut and your overall well-being. Here are a few tips to keep your stress in check:
Gentle Yoga or Stretching: This helps to release any tension built up from travel and gets the blood flowing to aid digestion.
Journaling: Reflecting on your holiday can be a great way to process any lingering travel stress. Write about what went well, what didn’t, and what you’re grateful for—it’s a simple but effective way to unwind.
Morning Mindfulness: Don’t jump straight into a packed schedule. Start your day with some mindfulness or meditation, especially if you’ve just returned from a busy trip. This will help ease your mind and keep your gut calm.
Using the 4R Programme to Restore Gut Health
If you’ve followed my journey, you’ll know I’m a huge advocate of the 4R programme: Remove, Replace, Reinoculate, and Repair. After travel, it’s time to focus on Reinoculate and Repair:
Reinoculate: After indulging in new foods, it’s crucial to repopulate your gut with beneficial bacteria. Probiotics are your best friend here—whether it’s from plain yoghurt, kefir, or a good probiotic supplement.
Repair: Focus on repairing any damage caused by dietary indulgence. Bone broth, collagen-rich foods, and L-glutamine supplements can all help to heal your gut lining and reduce inflammation.
Reflecting on the Journey: What Worked for You?
As I reflect on my own trip, I can’t stress enough how important it is to experiment with what works for you. Perhaps the food options weren’t as friendly as you hoped, or maybe your stress levels were higher than expected—either way, every trip is a learning opportunity. Check out my previous blog on travelling with UC for more detailed tips, and keep tweaking your approach until you find what helps your gut thrive on holiday.
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