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Travel and the gut microbiome: what happens when we go on a trip?

Summer is a time for adventures, new experiences, and a change of routine, but as we change landscapes, tastes, and time zones, our gut microbiome also travels and changes.

The gut microbiome is the community of trillions of microorganisms – mostly bacteria – that live in our intestines. They are not just passive passengers: they participate in digestion, immune regulation, vitamin production and protection against pathogens. But this complex balance can easily be disrupted, especially when traveling.

Why does travel affect the microbiome?

Research shows that international travel, even short-term travel, can significantly impact the composition of your gut microbiota. Reasons include:

  • change in diet

  • different composition of water

  • new microbiological environment

  • stress and changes in daily routine

  • exposure to pathogens

And all of this can cause fluctuations in the microbial world within us.

Microbiome on the go

One of the largest studies on this topic (Boolchandani et al., 2022) followed 159 international students during their stay in Peru. The results were surprising:

  • In almost all travelers, there were changes in the composition of the intestinal microbiota, even if they did not have traveller’s diarrhea
  • In those who had traveler’s diarrhea, the microbiome was significantly disrupted:
    • the proportion of beneficial bacteria has decreased (e.g. Ruminococcus bromii , Eubacterium rectale ),
    • the presence of potentially harmful bacteria has increased (e.g. Escherichia coli , Shigella ),
    • the amount of antibiotic resistance genes increased – and this happened weeks after their return, even if they had not taken antibiotics.

These changes can reduce intestinal resistance, increase the risk of infections, and lead to chronic microbiome imbalance without us even realizing it.

And if there is no traveler’s diarrhea? The microbiome continues to change

Another study (Zhao et al., 2024) followed 12 healthy adults before and after a week-long trip. None of them had symptoms of traveler’s diarrhea, but significant changes in microbiota composition were still noted after their return.

However, the reactions were not the same for everyone. In approximately 40% of the participants, the microbiome remained stable.

What protected them?

The answer lies in the initial composition of the microbiome. People who had more beneficial probiotic bacteria before their trip showed greater resistance to changes.

Probiotic species that “protect” the microbiome on the trip

Both studies highlighted certain bacteria that are associated with greater stability of the intestinal microbiota:

  • Faecalibacterium prausnitzii – an anti-inflammatory bacterium that produces butyrate, an important nutrient for intestinal cells and protection of the intestinal barrier.

  • Bifidobacterium spp. – common in probiotic supplements, helps with digestion and immune balance.

  • Roseburia and Agathobaculum spp. – they also produce short-chain fatty acids (SCFAs) that reduce inflammation and support a healthy microbiome.

Interestingly, these species were more abundant before the trip in those who did not have a microbiome imbalance after the trip.

Travel and antibiotics: the risk of spreading resistance

Boolchandani et al. discovered another important problem: even without taking antibiotics, travelers (especially those who had diarrhea) become carriers of bacteria resistant to multiple types of antibiotics, so-called multi-resistant strains.

These microbes:

  • can remain in the intestines for months,

  • can be transmitted to other household members,

  • they pose a public health risk.

How to prepare (and protect) before traveling?

There is no way to completely “insulate” the microbiome from the effects of travel, but we can reduce the risk:

  • Prepare your intestines in advance – consume a diet rich in prebiotics like those from Fiber Be Balanced and fermented foods (e.g. kefir, sauerkraut).
  • Consider probiotic supplementation – especially if you are traveling to countries with a higher incidence of intestinal infections.
  • Food and water hygiene – drink bottled water, avoid ice, raw seafood and unfamiliar street snacks.
  • Antibiotics only when necessary – avoid preventive use. Taking antibiotics unnecessarily can disrupt the microbiome and encourage the spread of resistant bacteria.

Your gut travels with you.

Taking care of your gut should be an integral part of your travel routine – just like packing your suitcase or checking your passport.
With good preparation, your microbiome can handle changes without stress.

🧪 Metabelly gut microbiota testing reveals the state of your internal “travel team” and gives you clear guidance on how to strengthen it before you set off on your journey.

Započnite svoj put prema zdravijem mikrobiomu.

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