5 holiday food rules this celeb nutritionist swears by to keep tummy trouble at bay

With June now officially here and the Summer holidays mere weeks away, more and more of us have started thinking ahead to our getaway plans.

Whether it's exploring the homegrown delights of the great British Isles, experiencing a dose of European charm in a mini city-break, or jet-setting further afield for an extended stay on a sun-soaked beach - one thing's for sure, you won't want a dodgy gut spoiling your plans.

Digestive troubles on holiday reportedly affect anywhere between 30% and 70% of travellers each year, depending on which study you look at, indicating that while it may seem embarrassing to be stuck on the loo, experiencing cramps, or exercising your upchuck reflex, you are definitely not alone if you've ever fallen victim while trying to enjoy a holiday.

So why do people get sick and what can they do to prevent it?

Travel itself is one of the biggest contributory factors to getting poorly while heading abroad, especially across multiple timezones. This can throw your body's natural circadian rhythm out of whack, meaning everything from sleep to digestion and even hormone production, gets disrupted.

This means you may find it harder to fall asleep, wake up feeling exhausted, experience digestive troubles, or suffer from mood swings - all things that can take the shine off a long-awaited holiday.

And it's not just big changes that can cause problems either, but a composite of small deviations that can wreak havoc on your health, reports

Celebrity nutritionist and author Gabriela Peacock lifted the lid on the significance, explaining: "Even just shifting your routine, such as eating at odd times, sleeping less, or sitting for long periods, can cause imbalances. I always tell my clients: your body thrives on rhythm."

"So, while travel naturally brings some chaos, anchoring your day with simple routines, like waking and eating at consistent times, staying hydrated, and getting sunlight early in the day, can help reset your internal clock."

So what can we do to combat this?

According to Gabriela, there are a few key things that can be done to help combat a dodgy tummy while travelling such as walking after meals, drinking plenty of water, and getting some fibre in early on in the day. She also recommends drinking filtered water where possible and boosting gut health with a probiotic.

However, it's her five key nutrition rules which really make all the difference and can help to put a smile back on any holidaymaker's face this Summer season.

Start with protein

It only seems fitting to start Gabriela's recommendations with the most important meal of the day - and that's breakfast. She recommends starting off with a healthy dose of protein in the morning, such as eggs, avocado, or Greek yoghurt with berries.

Stay hydrated

In hot climates it may seem like a no-brainer, but closer to home we're often guilty of neglecting our water intake. Gabriela recommends staying hydrated, particularly during and after long flights, and even suggests boosting electrolytes with a pinch of Celtic sea salt or pre-packaged sachets to ensure your body is in tip-top shape for the day ahead.

Don't skip meals

When away from home there can sometimes be a tendency to skip meals while trying to cram everything into a day, but this a huge no-no, according to Gabriela as skipping meals often backfires later with sugar crashes or overeating.

Instead, she recommends eating regular balanced meals to help keep blood sugar stable.

Snacks are a godsend

If you don't fancy tucking into a solid meal, snacks can be a good alternative option particularly if you pick healthy choices that pack a protein punch.

" I always travel with some nuts, a protein bar, or sachets of protein powder so I'm never caught off guard," explained Peacock. " You can get great cured meats in Europe too - which act as a great high-protein snack!'

Don't be afraid to try local food

When travelling, don't be afraid to indulge in local cuisine while you're experiencing a new place. Whether that's a delicious Akee and Saltfish in Jamaica, a dreamy Linguine in Italy, or a Sukiyaki hotpot in Japan, experiencing the different flavours and delicacies while abroad can add a huge new sensory element to your getaway.

However, while Gabriela highly encourages tucking in, she does add that you should monitor your own body, and try not to eat too heavily for several days in a row to avoid any unfortunate mishaps.