How to stop holiday tummy problems in menopause

You’ve booked the holiday. You’ve packed the sun hat. You’re ready to flop by the pool.

But guess who else has booked a ticket? That charming menopause bloat and your unpredictable midlife digestion.

Because nothing says “relaxation” quite like feeling five months pregnant on day two of your holiday.

If your tummy has a habit of staging a full-on protest the minute you step on a plane, you’re not alone. Travel is glorious for the soul but – let’s be honest – it’s often murder for your gut. Especially when hormones have already turned it into a drama queen.

Why menopause makes holiday tummy problems even trickier

Here’s the behind-the-scenes bit no one tells you:Midlife hormones do a real number on your digestion.

• Lower oestrogen can slow everything down (hello, constipation).

• Low progesterone can make bloating and sluggishness more common.

• Stress and rubbish sleep (both more likely in menopause) don’t exactly help.

Then you add in:

• Air travel drying you out

• New bacteria your gut isn’t ready for

• Late-night meals and a lot of sangria

…and your digestion is basically waving a little white flag.

Your midlife gut travel survival kit

The good news? You don’t have to live on fennel tea and crackers. A few simple habits can make all the difference.

1. Hydrate before you flyDehydration is the express train to constipation. Start drinking more water the day before you travel, not when you’re already wedged into a plane seat. Bring an empty bottle to fill up after security and aim for 1.5–2 litres daily.

2. Magnesium is your friendMagnesium helps keep everything moving. A gentle magnesium citrate supplement in the evening can stop things grinding to a halt. Start it before you go so your body’s used to it.

3. Pack a probioticNew food and unfamiliar water can trigger bloating or an upset stomach. A good probiotic with Saccharomyces boulardiihelps your gut handle the culinary adventure. Ideally, start taking it a week or two before you leave.

4. Keep a little routineMenopause digestion loves familiarity. Even when you’re away, try to have at least one meal a day that resembles your usual fare – a fibre-rich breakfast or a veggie-packed lunch.

5. Move more than you feel likeSitting around (especially travelling) makes constipation worse. A ten-minute walk in the morning is often enough to get things moving.

6. Chew and breatheYour digestion will work much better if you slow down. Chew thoroughly, put your fork down between bites, and actually taste your food (imagine that).

And if your tummy still plays up...

Even with the best preparation, sometimes menopause digestion has other ideas. Instead of just being a minor inconvenience, menopause is the kryptonite for your digestion, leading to holiday tummy problems.

If you’re bloated, backed up, or just feel a bit ‘off’:

• Drink more water

• Eat lighter meals with plenty of fibre

• Move every day

• Get as much sleep as you can

And when you get home, consider it your signal to reset and support your gut back to normal.

Need help creating a gut-friendly travel plan that works for your midlife body?

Message me or book a free call. Let’s make sure your next holiday is memorable for all the right reasons – not because of your bloating. You can find out about all our courses and programmes here. And, if you've not read Everything They Told You About Menopause Weight Loss Is Wrong well... run don't walk. You can get it here.