Probiotics while traveling: a guide to preventing traveler's diarrhea

Traveler 's diarrhea, that scourge of travelers, ruins many trips. To avoid it, more and more people are relying on probiotics while traveling . But are they really effective in preventing traveler's diarrhea ? Find out here.

What is the best probiotic to take before a trip?

When travelling, the two major risks are:

• Tourista (Traveler's Diarrhea): Requires a robust defense ( S. boulardii or L. rhamnosus GG ).
  
• Traveler's constipation: Caused by long flights and changes in routine (requires Bifidobacterium lactis ).

We analyzed the composition of products on the market based on the number of CFUs of the 4 essential probiotic strains for travel:

• Saccharomyces boulardii
• Lactobacillus rhamnosus GG
• Bifidobacterium lactis
• Lactobacillus plantarum

The gut microbiota: a shield put to the test when traveling

Our gut microbiota protects us daily, but travel can disrupt it . Changes in diet, water, stress… all these factors can throw it off balance. Preserving your gut flora helps limit digestive risks .

💡 Did you know? 40% of international travelers suffer from traveler's diarrhea.

A probiotic while traveling can help support this stressed flora, especially in areas where traveler 's diarrhea or turmeric are common.

The gut flora also affects our immune system . When its balance is disrupted, the body can become more reactive to certain local bacteria, such as Escherichia coli , often linked to traveler's diarrhea .

Why does it malfunction when traveling?

• Tap water or poorly washed raw vegetables
• A spicier, fattier, or unusual diet
• The stress of transportation or jet lag
• Taking antibiotics before or during the trip
• Exposure to bacteria that are new to your body

Probiotics when travelling: how can they prevent traveler's diarrhea?

Certain probiotic strains, such as Lactobacillus rhamnosus GG or Bifidobacterium bifidum , can help prevent traveler's diarrhea . However, it all depends on the product, the strain, and the lifestyle during the trip.

To prevent traveler's diarrhea, choosing the right probiotic is key. Several studies have shown that certain specific strains can support the gut microbiota, which is put to the test during travel to tropical areas .

Lactobacillus rhamnosus GG is the most studied strain for disorders related to the digestive tract . Its resistance to gastric acidity makes it a serious candidate in high-risk settings.

Other potential allies include Bifidobacterium bifidum , Bifidobacterium longum , and Lactobacillus plantarum . Their beneficial properties have been observed in clinical studies of digestive prevention.

The journal Food & Function reports that certain strains reduce digestive disorders, including the infamous “traveler’s diarrhea”.

It's not a guarantee of absolute protection, but rather a support for the gut microbiota . Combined with a healthy diet and good hygiene practices, it's a solution against traveler's diarrhea worth considering.

A good probiotic while traveling doesn't replace bottled water or well-cooked food. However, it can aid digestion and reduce the risk of intestinal upset if you choose the right product.

✈️ Instructions: when and how to take your probiotics while travelling?

To benefit from an effective probiotic while traveling, start one week before departure , continue throughout your trip, and extend the course for a few days afterward. One capsule per day is sufficient, provided you choose a good dietary supplement.

• One week before departure: Starting to take probiotics helps prepare the gut microbiota. It's a way to support the intestinal flora before the upcoming dietary changes.
• During your stay: Continue taking the daily supplement, especially in tropical areas or if you are trying a new diet. One capsule per day with a meal facilitates absorption.
• Upon return: It is advisable to extend the treatment for 3 to 7 days to aid digestion and maintain the balance of the flora after the trip.
• Preferred format: Choose gastro-resistant capsules that protect the strains until they reach the intestine. A food supplement that is stable at room temperature is more practical.
• Which strain? Opt for products containing Lactobacillus rhamnosus GG , Lactobacillus plantarum , Bifidobacterium bifidum , or Bifidobacterium longum . These strains are well-documented for their digestive benefits.
• Daily dose: According to Brill.com, a dose between 1 and 10 billion CFU per day is generally considered effective in supporting the gut microbiota.
• Directions for use: Take your probiotic supplement with a meal. This helps the bacteria pass through the stomach more easily and reach the digestive system in good condition.
• Duration: For a short stay, 10 to 15 days is sufficient. For a longer trip or a sensitive transit, extend to a maximum of one month.

Now that you know when and how to use a travel probiotic, let's look together at its real limitations against traveler's diarrhea , and in which cases it is not sufficient on its own.

What probiotics don't do: limitations to know

A probiotic taken while traveling is not a substitute for good hygiene or appropriate treatment in case of infection. It can support the gut microbiota, but is not enough on its own to prevent all digestive problems .

Taking a probiotic while traveling won't protect you against all the bacteria that cause traveler's diarrhea . Strains like Escherichia coli can still cause problems even when taken correctly.

Probiotics do not have an antibiotic effect . In the event of a confirmed infection, only appropriate medical treatment can address the underlying cause. Their use is preventive , not curative.

They do not replace basic hygiene rules. Eating cooked food, avoiding tap water , and washing your hands remain essential habits to limit digestive risks during a stay .

Their effects vary from person to person. What works for one traveler will not necessarily produce the same effect for another. The gut microbiota is a unique ecosystem for each individual.

Some probiotics lose their effectiveness if they are not stored properly. Heat, humidity, or prolonged storage can damage the live bacteria . Always check the storage instructions on the supplement .

In our opinion, an effective probiotic is part of a holistic approach: a varied diet, hydration, good hygiene practices, and listening to your body. It's a good habit, but not a guarantee.

👉 Discover our Intestinal Probiotics supplement , designed to support travelers and preserve the balance of the flora, even without refrigeration.

Want to continue reading?

• Probiotics and constipation: effective for bowel movements?
• What is the best probiotic for irritable bowel syndrome?
  
• Are probiotics really useful after gastroenteritis?
  
• Bloated stomach: Which probiotic is best for effectively reducing bloating?
• Which probiotics are good for Helicobacter pylori?

Source: Journal of Travel Medicine , Brill.com