According to Nienke, a bloated belly is more common on vacation than at home. That has several reasons, but the problem often starts during the trip. “Your intestines need movement to function properly. So if you are in the car for two days, it does not participate in a healthy intestinal function,” says the intestinal flora therapist.
Bloated
According to her, flying is even more burdensome for your stomach. “In an airplane, the air in your intestines turns off through the air pressure. You can compare it to a plastic water bottle: in the air it becomes bulb, and on arrival it drops again. The same happens with your belly, so you literally have a bloated feeling.”
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In addition, the food along the way is often not exactly bowel -friendly. “At airports, people often opt for a fast, fat bite because healthy eating is very expensive or not available at all. And also the aircraft food itself often contains little fiber or fresh ingredients. If you also sit still for a long time, your digestion will have a hard time.”
Daily routine
Once arrived at the holiday destination, other factors play a role. “On holiday you deviate from your daily routine. You drink a glass of wine a little more often, go out to eat more or light the barbecue for a moment. For example, we also often eat a baguette or other products that hardly contain fiber on vacation. As a result, you increase the chance of a blockage, and that goes hand in hand with a bloated stomach,” says Nienke.
Pooping fear
According to Nienke and underrated, stress is also culprit. “People think that holiday automatically means relaxation, but that is not always the case. You have to prepare and pack everything in advance, then the journey is often also very stressful and you will eventually arrive in a totally new environment.” The dirty and often noisy toilets abroad are also a source of tension and stress. “Around 41% of the Dutch suffer from poop fear. And if you do not feel safe or relaxed on the toilet, you automatically stop your stools. That works and therefore a bloated feeling in hand.”
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But what can you do to prevent a bloated feeling on vacation? Nienke gives a number of practical tips:
“Drink enough water and eat enough fiber. On holiday that often comes in. For example, choose a vegetable dish in a restaurant instead of a steak with fries. That is not only lighter digestible, but also contains more fiber. Pay attention to salads or raw vegetables: some people get abdominal pain.
“Try to move every day. You need intestines to function properly. Of course it is wonderful to lie on a beach bed all day or to hang in front of the camper, but take a walk in between. A simple beach walk or a short hike can do a lot.”
“Purchase a good noise canceling headphone and start practicing it at home. Always put the same song a week before departure when you go to the toilet so that the Pavlov effect helps you a little. On vacation you can continue that ritual and your body feels instinctively safer.
“Certainly if you travel to a distant destination, it doesn’t hurt to swallow probiotics. This helps to keep the environment healthy in your intestines and can also prevent traveler diarrhea. In addition, I recommend chia seed or linseed: safe fibers that soften your stools. Make sure you drink enough water, otherwise it will work.”
According to Nienke, it is not intended that we normalize a stuffed abdomen. “On social media I see a lot of women doing this,” because it’s just part of it.