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The Best Probiotics for Traveling Abroad: Maintaining Good Health on the Go

Looking for the best probiotics to take while traveling abroad? Discover why probiotics are essential for maintaining good health during travel and explore the specific benefits they offer. Find out about different types of probiotics, such as lactobacillus and bifidobacterium, and how they can help with digestive issues, immune system support, and overall well-being. Get recommendations on the best probiotic supplements or food sources for travelers, considering factors like shelf stability, convenience, and effectiveness. Learn about potential risks or precautions associated with taking probiotics while traveling and get practical tips on how to incorporate them into your travel routine. Remember to consult with a healthcare professional before starting any new supplement regimen.

Probiotic 10 supplement for travelers
Probiotic 10 supplement for travelers

Why Are Probiotics Important for Travel?

When you travel abroad, your body is exposed to new environments, foods, and potentially harmful bacteria. This can disrupt the balance of beneficial bacteria in your gut, leading to digestive issues, weakened immune system, and overall discomfort. That’s where probiotics come in.

Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits to the host. They help restore and maintain the natural balance of bacteria in your gut, which is crucial for a healthy digestive system and a strong immune system. By taking probiotics while traveling, you can support your body’s defense mechanisms and minimize the risk of experiencing common travel-related health issues.

The Benefits of Probiotics for Travelers

Probiotics offer a range of benefits that can be especially valuable for travelers:

1. Digestive Health:

One of the primary benefits of probiotics is their ability to promote a healthy digestive system. They help break down food, improve nutrient absorption, and regulate bowel movements. When traveling, changes in diet, unfamiliar foods, and eating out can often lead to digestive discomfort such as bloating, gas, or diarrhea. Probiotics can help alleviate these symptoms and keep your gut functioning optimally.

2. Immune System Support:

Your immune system plays a vital role in protecting you from infections and illnesses, especially when you’re exposed to new environments and potential pathogens. Probiotics have been shown to enhance immune function by increasing the production of antibodies and stimulating the activity of immune cells. By boosting your immune system, probiotics can help prevent or reduce the severity of common travel-related illnesses.

3. Gut-Brain Connection:

Did you know that your gut health can impact your mental well-being? Research suggests that the gut and brain are interconnected through a complex communication network known as the gut-brain axis. Probiotics can influence this connection by producing neurotransmitters, regulating inflammation, and improving the balance of bacteria in the gut. This means that taking probiotics while traveling may also contribute to better mood and overall mental health.

Types of Probiotics for Travelers

Probiotics come in various strains, each with its unique characteristics and benefits. Two of the most common types of probiotics are lactobacillus and bifidobacterium:


Lactobacillus is a type of probiotic bacteria commonly found in fermented foods like yogurt and sauerkraut. It is known for its ability to survive the acidic environment of the stomach and adhere to the intestinal lining. Lactobacillus strains have been shown to support digestion, enhance immune function, and reduce the risk of traveler’s diarrhea.


Bifidobacterium is another group of probiotic bacteria that naturally reside in the human gut. They are particularly effective at colonizing the large intestine and maintaining a healthy balance of gut bacteria. Bifidobacterium strains have been associated with improved digestion, reduced inflammation, and enhanced immune response, making them beneficial for travelers.

Choosing the Best Probiotics for Travelers

When selecting probiotics for your travels, it’s important to consider factors such as shelf stability, convenience, and effectiveness:

Shelf Stability:

Since probiotics are live organisms, their viability can be affected by temperature, moisture, and exposure to air. Look for probiotic supplements that are specifically designed to withstand travel conditions, such as those labeled as “shelf-stable” or “travel-friendly.” These formulations are often more resistant to environmental factors and do not require refrigeration, making them ideal for on-the-go use.


Traveling can be hectic, and convenience is key when it comes to taking probiotics. Opt for probiotic supplements that are easy to pack, preferably in individual packets or blister packs. This way, you can easily take them with you wherever you go without worrying about spillage or bulkiness.


Not all probiotic supplements are created equal. Look for products that contain a diverse range of strains, including lactobacillus and bifidobacterium. The more strains, the better, as different strains offer unique benefits. Additionally, check the potency or colony-forming units (CFUs) listed on the packaging. Aim for a supplement with at least 10 billion CFUs to ensure sufficient dosage.

Probiotic Supplements and Food Sources for Travelers

There are several options for obtaining probiotics while traveling:

Probiotic Supplements:

Probiotic supplements are available in various forms, including capsules, tablets, powders, and chewables. They offer a convenient way to get a concentrated dose of beneficial bacteria. Look for reputable brands that have undergone third-party testing to ensure quality and potency. Some popular probiotic supplements for travelers include:

– Probiotic 10

Probiotic gummies for convenient travel use
Probiotic gummies for convenient travel use

This supplement contains a blend of 10 different probiotic strains, including lactobacillus and bifidobacterium. It provides 20 billion CFUs per serving and is designed to support digestive health and immune function. The capsules are shelf-stable and easy to take on the go.

– Probiotic Gummies

Yogurt is a great source of probiotics
Yogurt is a great source of probiotics

If you prefer a more enjoyable way to take your probiotics, consider gummies. These tasty supplements contain beneficial bacteria and are easy to pack. Look for gummies that are free from artificial colors and flavors and provide a sufficient dose of probiotics.

Fermented Foods:

Fermented foods are natural sources of probiotics and can be a great option for travelers who prefer to obtain their beneficial bacteria from food. Some popular fermented foods rich in probiotics include:

– Yogurt

Sauerkraut is a fermented food rich in probiotics
Sauerkraut is a fermented food rich in probiotics

Yogurt is one of the most well-known sources of probiotics. Look for plain, unsweetened yogurt that contains live and active cultures. Greek yogurt, skyr, and kefir are also excellent options.

– Sauerkraut

Kimchi is a spicy Korean fermented dish
Kimchi is a spicy Korean fermented dish

Sauerkraut is made by fermenting cabbage with lactic acid bacteria. It is a tangy and crunchy condiment that can be enjoyed on its own or added to sandwiches and salads. Look for unpasteurized sauerkraut to ensure it contains live probiotic bacteria.

– Kimchi

Kimchi is a traditional Korean side dish made from fermented vegetables, usually cabbage and radishes. It has a spicy and tangy flavor and is packed with probiotics. Kimchi can be eaten as a side dish, added to rice or noodle dishes, or used as a topping for burgers or tacos.

Risks and Precautions

While probiotics are generally safe for most people, there are some risks and precautions to keep in mind:

Allergies or Sensitivities:

Some individuals may be allergic or sensitive to certain strains of probiotics. If you have a known allergy or intolerance to dairy, check the label of probiotic supplements or fermented foods to ensure they are dairy-free.

Underlying Health Conditions:

If you have a compromised immune system or are undergoing medical treatment, such as chemotherapy, consult with your healthcare professional before taking probiotics. They can advise you on the appropriate strains and dosages for your specific situation.

Traveler’s Diarrhea:

While probiotics can help reduce the risk of traveler’s diarrhea, it’s essential to take other precautions as well, such as practicing good hygiene, drinking safe water, and avoiding raw or undercooked foods. Probiotics should be seen as a complementary measure rather than a standalone solution.

Tips for Incorporating Probiotics into Your Travel Routine

Here are some practical tips for seamlessly incorporating probiotics into your travel routine:

Start Before You Travel:

It’s beneficial to start taking probiotics a few weeks before your trip to build up a healthy gut flora. This can help strengthen your immune system and prepare your digestive system for any potential challenges ahead.

Choose a Convenient Form:

Consider the form of probiotics that suits your travel style best. If you prefer capsules, make sure they come in a travel-friendly bottle. If you opt for powdered supplements, pre-portion them into individual packets for easy use.

Set a Daily Reminder:

In the hustle and bustle of travel, it’s easy to forget to take your probiotics. Set a daily reminder on your phone or watch to ensure you stay consistent with your supplement routine.

Keep Them Cool (If Necessary):

If your probiotic supplement requires refrigeration, make sure to store it in a cool place during your travels. Consider using a small cooler bag with ice packs to keep it chilled, especially if you’re traveling to warmer destinations.

Stay Hydrated:

Drinking plenty of water while traveling is essential for overall health, including your gut health. Adequate hydration helps the probiotics thrive and function optimally in your digestive system.

Listen to Your Body:

Every person’s gut microbiome is unique, so pay attention to how your body responds to probiotics. If you experience any adverse effects or discomfort, discontinue use and consult with a healthcare professional.

Frequently Asked Questions (FAQs)

1. Can I take probiotics while on antibiotics?

Yes, taking probiotics while on antibiotics can help mitigate the negative effects of antibiotics on your gut flora. However, it’s best to separate the timing of taking antibiotics and probiotics by a few hours to maximize the benefits of both.

2. Can children take probiotics while traveling?

Probiotics are generally safe for children, but it’s important to consult with a pediatrician before giving them any supplements. The dosage and strains may vary depending on the child’s age and specific health needs.

3. Can probiotics prevent food poisoning?

While probiotics can support a healthy digestive system, they cannot guarantee protection against food poisoning. It’s still crucial to practice food safety measures, such as washing hands, avoiding undercooked foods, and consuming safe water and beverages.

4. How long should I take probiotics while traveling?

The duration of probiotic supplementation can vary depending on individual needs and travel circumstances. It’s generally recommended to continue taking probiotics for a few weeks after your trip to help restore and maintain gut health.

5. Can I get enough probiotics from food alone?

While fermented foods can be a valuable source of probiotics, it may be challenging to consume enough to achieve the desired benefits. Probiotic supplements offer a more concentrated and reliable dosage, especially when traveling.

Now that you’re equipped with knowledge about the best probiotics for traveling abroad, you can prioritize your health and well-being during your next adventure. Remember to consult with a healthcare professional before starting any new supplement regimen to ensure it aligns with your specific needs and health status. Safe travels!

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