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[I’m writing this from Vietnam, where street food smells incredible and my gut is staying happy because I follow my own advice per the usual.]

Let’s talk about the thing nobody wants to discuss but everyone needs to know about before international travel: Traveler’s Diarrhea.

Traveler’s Diarrhea: What It Is, How to Avoid It, and What to Do If It Hits

Click HERE to save this information for later.

What Actually Is Traveler’s Diarrhea?

Traveler’s Diarrhea (TD) isn’t just “vacation stomach issues.”

It’s a specific condition defined as having three or more loose stools in 24 hours, plus at least one other symptom like cramps, nausea, fever, or urgency.

However, though it’s not just for vacation, it does typically strike within the first week of arrival in a new destination.

The cause? Usually E. coli bacteria, but it can also be other bacteria, viruses, or parasites that your gut hasn’t encountered before.

Your home microbiome simply hasn’t built immunity to the local bugs.

Traveler’s Diarrhea is one of the most common travel-related illnesses, affecting a significant percentage of international travelers.

Your risk varies by destination – Southeast Asia, Latin America, Africa, the Middle East, and South Asia are considered higher-risk regions.

Developed countries with stricter food safety standards generally pose lower risk.

Prevention: The Stuff That Actually Works

Water Safety

• Drink only bottled, boiled, or filtered water
• Avoid ice unless you know it’s made from safe water
• Use bottled water for brushing teeth
• Keep your mouth closed in the shower

My best prevention for this one was to bring along the brand new LARQ bottle I purchased for the trip.

Food Safety Rules

The classic saying is “boil it, cook it, peel it, or forget it,” and it’s not wrong:

• Eat foods served steaming hot
• Avoid raw vegetables and fruits you can’t peel yourself
• Skip street food that’s been sitting out [I know, the irony of me saying this as I visit all the street food stalls]
• Choose busy restaurants with high turnover
• Avoid buffets where food sits at room temperature

Honestly, these are all things I do even in the USA.

Hand Hygiene

• Wash hands obsessively with soap and water
• Carry alcohol-based hand sanitizer (60%+ alcohol)
• Use it before eating, always

When I’m at home, I don’t do all of these things religiously for the record.

In fact, I do NOT believe in over-sanitizing. I actually think it harms the gut microbiome.

While traveling, though, I absolutely am.

Pre-Trip Prep & Supplement Protocol

Start building your gut defenses 2-3 weeks before departure.

Here’s what actually works:

Supplements for Prevention (Start Before You Leave):

High-Quality Probiotic

Unlike most probiotics, the Just Thrive Health probiotic [that I’ve used and talked about for years] survives stomach acid and doesn’t need refrigeration.

This makes it the perfect option for using prior-to leaving plus taking along with.

• Start: 2-3 weeks before departure
• Take: Once or twice daily
• Continue: Throughout your trip and 1-2 weeks after returning

HIGH-DOSE VITAMIN D

Supports immune function and helps your body defend against pathogens.

• Dosage: High-dose, once per week
• Start: 2 weeks before departure
• Continue: Throughout trip

I get this straight from my functional practitioner. It’s THIS one. And there really isn’t an easy way to get it online.

L-Glutamine Powder

The gut lining’s favorite amino acid. Essential for prevention AND recovery.

• Prevention dosage: 5g once daily
• Treatment dosage: 5-10g twice daily
• Mix in: Water, taken on empty stomach or between meals
• Pack: Individual packets or a small container

HIGH-DOSE VITAMIN C

Powerful immune support and helps combat oxidative stress from travel.

• Dosage: One+ scoop(s)
• Start: 2 weeks before departure
• Take: Daily throughout your trip

Hands down, best tasting + high dose one is from Designs for Health, C+ BioFizz.

Tummy soothe

Tummy Soothe fosters a healthy inflammatory response in the GI tract and supports the intestinal barrier to help fight off antigens, boost digestive function and create a protective barrier within the digestive tract. 

• Dosage: One+ scoop(s)
• Start: 2 weeks before departure (this is one I take all year round, though)
• Take: Daily throughout your trip

DAILY GUT DETOX [USED TO BE IMMUNITY PLUS]

The Daily Gut Detox works to rapidly support your body’s lgG levels. Plus they handle the actual live threat and the toxic residue those threats leave behind.

• Dosage: Take 4 capsules daily
• Start: 2 weeks before departure
• Take: Daily throughout your trip

Your Travel Health Kit: Supplements & Medications to Pack

Here’s what I actually travel with [and yes, I have a dedicated supplement travel pouch because I’m that person]:

Digestive Enzymes

Help break down unfamiliar foods and reduce stress on your digestive system.

• Take: With each meal
• Dosage: Follow bottle directions [i.e. the one I take, Break Down, is one per meal]

IMMUNE SPRAY

The Beekeper’s Naturals Propolis Immune Support Throat Spray is like some sort of magic plus it’s easy for on-the-go. It delivers the highest concentration of polyphenols and flavonoids on the market, as well as vitamin C, iron, B vitamins, and other uniquely beneficial compounds that support immune health.

• Dosage: Spray in mouth 4 times for daily immune support.
• Use for: Prevention + if symptoms are present increase dosage to 8 sprays.
• Perfect for: Airplanes, crowded spaces

Note: Our family has been using the Beekeper’s Naturals products for years already. I have recently partnered with them, so now when you purchase anything from the company, you can use code AGUTSYGIRL at checkout to save 20% OFF.

Berberine

Berberine is a natural antimicrobial that can help with bacterial overgrowth and diarrhea. It also provides immune function support and helps maintain healthy respiratory tract mucus membranes.

• Dosage: 1-2 capsules two times daily with food
• Use for: Active symptoms, particularly if you suspect bacterial infection
• Duration: 3-5 days maximum Warning: Don’t use if pregnant or taking certain medications

The straight Berberine I love and trust is from Thorne. You can get this through my Fullscript Dispensary. [Search ‘Thorne Berberine’ via my Fullscript dispensary and get an instant savings.]

zinc

Reduces duration and severity of diarrhea, especially in children but helpful for adults too.

• Dosage: 20-40mg daily at first sign of symptoms
• Continue: For 10-14 days
• Form: Zinc sulfate, zinc acetate, or zinc gluconate

[There are plenty of zinc options via the ‘Supplements’ tab on the Ultimate Gut Health Product Guide Spreadsheet.]

DYSBIOCIDE

Herbal antimicrobial formula for gut infections and dysbiosis.

• Dosage: As directed on bottle
• Use for: Active gut symptoms
• Contains: Berberine and other antimicrobial herbs

Dysbiocide is, hands down, one of the best supplements I’ve ever used. I use it to this day religiously.

Ginger

Helps with nausea and has antimicrobial properties.

• Forms: Capsules (500mg), crystallized ginger, or ginger tea bags
• Dosage: As needed
• Bonus: Also helps with motion sickness

Essential Remedies

Active Protection Supplements

Cinnabin

Many people will use Activated Charcoal as a binder to help with gas, bloating, and mild food poisoning.

I brought along my Cinnabin, which is part of the Parasite protocol my son and I do.

Cinnabin contains [coconut] Activated Charcoal.

• Dosage: 1 capsule at the first sign of digestive distress
• Timing: Take 2 hours away from other supplements/medications (it binds everything)
• Note: May turn your stool black (don’t panic)

Packing Tips

Here is exactly how I traveled with all of this.

IMAGE

For the record, I’m still searching for the best-ever travel pill + powder organizer. In fact, I keep thinking this is such a pain point for me that maybe I should create my own??!

Anyways, for now, I bought THESE off of Amazon. And yes, I did get the 3-pack. You can buy them individually or up to a 4-pack.

• Put supplements in daily pill organizers labeled by time of day, supplement type, or whatever else you need. Makes it easy when you’re jet-lagged and confused.
• Keep a master list of what’s in your kit and dosing instructions. Brain fog + stomach issues = forgetting everything. [BTW – there are multiple supplement trackers in THIS gut healing journal that travels beautifully.]
• Pack in your carry-on. Lost luggage shouldn’t mean lost gut protection.
• Bring 1.5x what you think you’ll need. Better to have extras than run out.

What to Do If You Get It [It = “Traveler’s Diarrhea”]

Hydration is Priority #1

Diarrhea causes rapid fluid and electrolyte loss.

Most TD cases resolve with just hydration and time.

• Consume electrolytes – not just water
• Aim for small, frequent sips if you’re nauseated
• Watch for signs of dehydration: decreased urination, dark urine, dizziness, extreme thirst

My Supplement Protocol If Symptoms Hit:

• Double L-Glutamine dose (5-10g twice daily)
• Add activated charcoal (500-1000mg)
• Start oil of oregano or berberine
• Ginger for nausea
• Increase probiotic dosage
• Zinc daily
• Continue digestive enzymes
• Increase Tummy Soothe as needed

When to Use Medications

If you need medications, be sure to completely follow your doctor’s advice at this time.

Should the TD get so extreme that you’re needing medication, do so with caution and care.

Foods to Eat (and Avoid)

When you’re recovering:

Eat:

• Plain white rice
• Bananas
• Toast or plain bread
• Boiled potatoes
• Cooked carrots
• Chicken soup or broth
• Eggs (fully cooked)

Avoid:

• Dairy products
• Fatty or fried foods
• Spicy foods
• Raw fruits and vegetables
• Alcohol
• Coffee (sorry)

When to See a Doctor

Seek medical care if you have:

• Bloody or black stools
• Fever above 101.5°F (38.5°C)
• Severe abdominal pain
• Signs of dehydration despite drinking fluids
• Symptoms lasting more than 3 days
• Recent antibiotic use (possible C. diff)

After Recovery: Rebuilding Your Gut

Once symptoms clear, your gut needs serious rehabilitation.

And I’ve already laid this plan out in a comprehensive way.

>>> Probiotics vs Antibiotics (Side Effects of Antibiotics and Rebuilding the Gut) (Episode 102, Bites #37)

Continue your probiotic protocol for at least 2-4 weeks after symptoms resolve.

Your gut microbiome took a significant hit and needs intentional rebuilding.

My Personal Travel Supplement Protocol (The Whole Journey):

2 weeks before departure:

• Daily probiotic (Just Thrive)
• High-dose Vitamin D (once per week)
• L-Glutamine daily
• High-dose Vitamin C daily
• Tummy Soothe daily
• Daily Gut Detox daily

During travel:

• Continue all prevention supplements
• Digestive enzymes with every meal (Break Down)
• Extra hydration with electrolytes
• Immune Spray daily
• Berberine daily
• Zinc daily

Miscellaneous I personally brought:

• Betaine HCl (I’ve always struggled with low stomach acid, and now would not be the time for it to affect me) – you may or may not need this.
• Manukora Honey Sticks [perfect size for travel plus this honey has superpowers! > packed with high levels of antioxidants and prebiotics]
• My adrenal supplements [you can see exactly what those are HERE]
• My one medication [described in A Gutsy Girl’s Bible: a 21-day approach to healing the gut]
• Anything Butt – IF anyone in our group should get TD, THIS is totally essential!

If symptoms hit:

• Cinnabin immediately
• Ginger for nausea
• Double L-Glutamine dose
• Increase probiotics
• Dysbiocide or increase Berberine
• Add zinc if I haven’t been taking it
• Continue the others

Post-trip recovery (2-4 weeks):

• Continue everything from 2 weeks before travel
• ++ I’ll do another round of the Parasite Cleanse
• Focus on gut lining repair

Special Considerations for Those with Existing Gut Issues

If you already have IBS, SIBO, or IBD:

• Talk to your GI doctor before travel. You may need a different prevention or treatment strategy.
• Bring extra medications and supplements. International pharmacies may not carry what you need.
• Research hospitals at your destination before you go.
• Pack your regular gut-healing protocol – don’t just assume you’ll find bone broth and quality probiotics abroad.

The Real Cost vs. Benefit Calculation

Yes, this seems like a lot of supplements. And yes, they take up luggage space.

But here’s what I know after years of travel: Missing days of your vacation lying in a hotel bathroom costs more than preventive probiotics.

One bout of serious traveler’s diarrhea can trigger post-infectious IBS that lasts months or even years.

The supplements that actually work are worth every penny and every ounce of luggage weight.

Supplement Interactions & Warnings

Check with your doctor before traveling if you:

• Take prescription medications (especially blood thinners, diabetes medications, or immunosuppressants)
• Are pregnant or breastfeeding
• Have a medical condition that affects supplement metabolism
• Are under 18 or over 65

Some supplements (particularly berberine, oregano oil, and charcoal) can interact with medications or shouldn’t be used long-term.

Where to Source Quality Supplements

Most of these supplements are available at:

• Health food stores before you leave
• Online (order 3-4 weeks before departure)
• Some at regular pharmacies

I source from:

• Just Thrive Health (probiotics + Daily Gut Detox) – code AGUTSYGIRL saves 20% OFF
• Gutbyo[me] (magnesium, digestive enzymes, Tummy Soothe, Betaine HCl) – code AGUTSYGIRL saves 15% OFF
• Beekeeper’s Naturals (immune spray)
• Designs for Health (C+ BioFizz – the high-dose Vitamin C)
• Thorne/Fullscript (Berberine)
• Anything Butt (All-Natural Hemorrhoid Cream, Herbal Balm, Soothes Itching & Discomfort – Itch Hemorrhoid Soother Moisturizes for Itching, Rashes, Dryness, and Chafing) – code AGUTSYGIRL saves 10% OFF
• Dysbiocide – get this through my Fullscript Online Dispensary and save!
• RogersHood Apothecary (Cinnabin) – code AGUTSYGIRL saves 10% OFF
• Manukora (honey sticks) – Get the MGO 850+ and get a FREE 10-pack of sticks [these exact ones I travel with]
• Naked Supplements (L-Glutamine)
• Ortho Molecular (high-dose Vitamin D)
• Ultimate Gut Health Product Guide (Zinc and other supplement options)
• Quality brands available through my Amazon affiliate store

The Real Talk

Despite all precautions, you might still get TD.

But knowledge and preparation dramatically reduce your risk and help you recover faster if it happens.

The goal isn’t to live in fear of foreign food – it’s to travel smart so you can actually enjoy your trip instead of spending it intimate with a questionable bathroom.

Don’t let fear of traveler’s diarrhea keep you from exploring the world.

Just be prepared, be smart, and know what to do if things go sideways.

Your gut is your second brain and your primary immune defense. Protect it while traveling, and it’ll protect you.

Pack smart. Travel prepared. Keep your gut happy.

If you liked this article, you might also enjoy:

1. How to Heal Your Gut After Food Poisoning
2. Ultimate Airplane Travel List [for women with IBS and/or IBD]
3. Ultimate Gut Health Product Guide

Xox,

SKH

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Additional Resources:

• CDC Travelers’ Health
• International Association for Medical Assistance to Travellers

Have questions about preparing your gut for international travel? What’s in your travel supplement kit? Drop your questions and experiences in the comments below.