Jetlag or simply changing your routine and schedule during vacation means more than just feeling sleepy during the first few days; this disruption in your circadian rhythms can also be the cause of your fatigue and impaired digestion.

In this article, we show you what you should include in a strategic supplementation pack to maintain good intestinal health during your vacation. In addition to:

These are physical, mental, and behavioral changes that occur in approximately 24-hour cycles. They are regulated by our body's internal "biological clock" and are influenced mainly by light and darkness.

These rhythms ensure that key physiological processes occur at the most biologically opportune time. They include essential functions such as the sleep-wake cycle, body temperature, and hormone production, among others.

In essence, they synchronize our internal functions with the natural cycle of day and night.

Environmental signals and changes in routine can alter or reset rhythms to align them with new circumstances. In the case of intestinal motility, it follows a circadian rhythm with reduced nocturnal activity. Healthy humans have normal intestinal motility during the day, frequently after waking up or after a meal, and have minimal activity during the night.

When on vacation with different schedules or exposure to different light/darkness, circadian rhythms in the intestine become misaligned, which can be linked to increased constipation and irritable bowel syndrome.

Circadian rhythms control various gastrointestinal functions, from the production of gastric and biliary enzymes and fluids to nutrient absorption in the small intestine and gastric and intestinal motility.

Therefore, desynchronization of the circadian clock can lead to functional anomalies in the gastrointestinal system (abdominal pain, constipation, and/or diarrhea), metabolic diseases such as obesity or non-alcoholic fatty liver disease, and increased susceptibility to diseases in general due to increased permeability of the intestinal membrane.

(Don't worry, this last part won't happen due to a temporary adjustment during vacation, but these are consequences that can occur from having a constantly disorganized lifestyle).

This concept was investigated in a study that included 70 people traveling from Europe to the United States for a short stay.

65 of these subjects kept daily logs of their bowel habits, stool samples were evaluated to determine their consistency according to a standardized methodology, and their colonic transit time was measured after ingesting radioactive tracers.

Almost 40% of the subjects complained of constipation, and this was more pronounced during the first few days of travel.

The degree of constipation correlated with the degree of jetlag as well as other factors such as changes in diet and physical activity.

A person is constipated when they have fewer than three bowel movements per week. However, constipation is not only measured by the frequency of bowel movements, but also by their quality and different associated symptoms.

Constipated people usually have hard, dry stools, which causes pain and discomfort when passing them. Additionally, it is common to experience a sensation of incomplete evacuation and abdominal bloating.

According to the Bristol stool scale, constipation is mainly identified with types 1 and 2, which represent hard, separate lumps that are difficult to pass, indicating a slow and prolonged intestinal transit in the colon, losing much water; type 3 can also suggest mild constipation if there is straining during evacuation.

• Increase fiber intake: Consuming vegetables, fruits, legumes, whole grains, nuts, seeds, and algae helps soften and increase the volume of stool, which allows for increased peristalsis, facilitating the passage of bowel movements through the intestine for subsequent elimination. On the other hand, fiber helps beneficial microorganisms in the intestinal microbiota thrive, which also helps with the regulation of digestion.

• Increase water consumption: Staying well-hydrated is key to preventing constipation, as water helps soften stools and facilitates transit. It is ideal to drink at least 8 glasses of water a day, especially if exposed to high temperatures or if performing intense physical activity in the sun. Consuming seasonal fruits, such as watermelon and melon, also helps increase hydration.

• Avoid ultra-processed foods: These are industrialized foods high in fats, sugars, and additives, which are also low in fiber, which can worsen existing constipation.

• Establish a routine on vacation: Trying to go to the bathroom at the same time every day, especially in the morning or after meals, can be very beneficial for trying to regulate digestion.

• Exercise regularly: Walking, running, swimming, or practicing yoga stimulates the muscles of the intestine and helps move bowel movements through the colon. It is recommended to do at least 30 minutes of moderate exercise most days while on vacation.

It is the most frequent health problem among travelers going to tropical or subtropical countries and, although it is not a serious illness, it is a situation that can end up ruining your vacation.

Statistics show that 30% of those affected spend at least one day in bed, and 1 out of every 100 ends up being admitted to a medical facility.

It is generally caused by bacteria acquired through contaminated food or drinks (the same as other diseases like typhoid fever, poliomyelitis, viral hepatitis A and E, and parasitic diseases). The greatest risk is for vacationers who eat at street stalls and drink non-potable water.

The main signs of infection are diarrhea associated with enteric symptoms such as abdominal pain, nausea, and vomiting. In more severe cases, diarrhea is associated with fever and bloody stools.

It is important to mention that the risk of traveler's diarrhea increases in people with low gastric acidity (hypochlorhydria or those taking antacids), those who are immunocompromised, or those with inflammatory bowel disease.

According to the Bristol stool chart, diarrhea is identified by types 6 and 7, which are soft, mushy, puree-like, or completely liquid and watery stools.

• Food: The most important thing is to consume food that is well-cooked, fried, or roasted, and freshly prepared, in order to avoid foods that may have lost their cold chain during storage. Avoid eating salads, raw vegetables, or cold dishes; in the case of fruits, choose those with intact skin and peel them at the moment of consumption. Avoid consuming locally produced dairy products such as cheeses, as well as sauces, mayonnaise, ice cream, and pastry products.

• Water: Avoid non-potable water and pay attention to juices or drinks that might contain ice cubes (since the quality of the water used is unknown). Prefer safe liquids such as bottled or canned water (they must be opened in the traveler's presence) and coffee and tea prepared with boiled water.

They come from plant-based foods and are a fraction resistant to digestion; because they are not absorbed in the upper digestive tract, they reach the colon where they are fermented by the intestinal microbiota, which stimulates the natural movement of the intestine. 

Prebiotics play a crucial role in the prevention and treatment of constipation by acting as the necessary "food" for the beneficial bacteria, fungi, viruses, and yeasts in the intestine (probiotics) to thrive.

It has been scientifically proven that supplementation with prebiotics like inulin promotes better stool consistency, facilitating evacuation.

If there is diarrhea, should prebiotics be avoided?

No, because the fermentation of prebiotics in the colon produces short-chain fatty acids (SCFAs), which, among other benefits, lower the intestinal pH. This acidic environment is hostile to harmful bacteria such as Clostridium, helping to prevent and mitigate infectious diarrhea. 

Furthermore, during an episode of diarrhea, the intestinal mucosa becomes inflamed and permeable. Prebiotics help regenerate intestinal epithelial cells and modulate mucosal immunity, which accelerates the recovery of normal stool consistency. 

They are live microorganisms that, when administered in adequate amounts, confer a health benefit to the host.

In simple terms, they are "good" bacteria or yeasts that help maintain the natural balance of the intestinal microbiota when it is altered.

Probiotics are currently a fundamental therapeutic tool for the management of constipation and/or diarrhea, by acting directly on the balance of the intestinal microbiota to restore regularity and digestive well-being.

Not all probiotics work in the same way; efficacy depends on the genus, species, and strain. For constipation, the most recommended strains due to their scientific evidence are:

• Bifidobacterium lactis: It has proven to be highly effective in improving the frequency and consistency of evacuations.

• Lactobacillus casei and Lactobacillus acidophilus: They help maintain a balanced fermentative flora, reducing symptoms such as bloating.

To treat diarrhea, the most studied and recommended are:

• Saccharomyces boulardii: A highly effective probiotic yeast for treating traveler's diarrhea and antibiotic-associated diarrhea.

• Lactobacillus rhamnosus GG (LGG): Widely used in pediatrics to reduce the duration of viral diarrhea (such as rotavirus).

• Bifidobacterium lactis: Helps strengthen the intestinal barrier and improve the immune response.

Synbiotic supplements are products that combine in a single format probiotics (beneficial bacteria) and prebiotics (fiber that serves as food for said bacteria).

The main advantage of synbiotics is that the prebiotic ensures that the live microorganisms (probiotics) survive the passage through the stomach and reach the colon with sufficient "supplies" to effectively colonize it.

We already know that when we travel, our circadian rhythm synchronization can be altered due to jet lag and sudden changes in diet, which can lead to bloating, constipation, and/or diarrhea.

In this situation, it is vital to have a kit of specific supplements to prevent all types of discomfort and the risk of not being able to fully enjoy your long-awaited vacation.

Do you want a kit personalized to your needs?
Write to us and we will help you choose the most suitable supplementation for you. As nutritionists, we will always be happy to guide and support you so you can enjoy your vacation with digestive well-being.

Duboc, H., Coffin, B., & Siproudhis, L. (2020). Disruption of Circadian Rhythms and Gut Motility: An Overview of Underlying Mechanisms and Associated Pathologies. Journal of clinical gastroenterology, 54(5), 405–414. https://doi.org/10.1097/MCG.0000000000001333

Riddle, M. S., Connor, B. A., Beeching, N. J., DuPont, H. L., Hamer, D. H., Kozarsky, P., Libman, M., Steffen, R., Taylor, D., Tribble, D. R., Vila, J., Zanger, P., & Ericsson, C. D. (2017). Guidelines for the prevention and treatment of travelers' diarrhea: a graded expert panel report. Journal of travel medicine, 24(suppl_1), S57–S74. https://doi.org/10.1093/jtm/tax026

Araújo, M. M., & Botelho, P. B. (2022). Probiotics, prebiotics, and synbiotics in chronic constipation: Outstanding aspects to be considered for the current evidence. Frontiers in nutrition, 9, 935830. https://doi.org/10.3389/fnut.2022.935830

Quigley E. M. M. (2019). Prebiotics and Probiotics in Digestive Health. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 17(2), 333–344. https://doi.org/10.1016/j.cgh.2018.09.028