Despite your best efforts, travellers' diarrhoea can still happen.
The good news is that most cases improve within a few days with rest, hydration and sensible self-care.
Knowing what to do early can help you recover more comfortably, reduce the risk of dehydration and get back to enjoying your holiday sooner.
Recovery in 30 Seconds
- Start replacing lost fluids immediately.
- Rest and avoid overexertion.
- Eat simple, easy-to-digest foods.
- Avoid alcohol, excessive caffeine and spicy foods.
- Seek medical advice if symptoms become severe or don't improve after a few days.
1. Replace Fluids First
The biggest risk from travellers' diarrhoea isn't usually the diarrhoea itself—it's dehydration.
Every episode of diarrhoea means your body loses valuable fluids and electrolytes.
Start replacing them as early as possible.
A product such as The Belly Solution's Probiotic + Prebiotic + Electrolyte Rehydration Formula is designed to help replace key electrolytes while also supporting your gut microbiome during recovery.
Continue sipping fluids regularly throughout the day rather than drinking large amounts all at once.
Suitable options include:
- Bottled or safe drinking water
- Oral rehydration solutions
- Clear broths
- Herbal teas if tolerated
2. Give Your Body Time to Recover
It's tempting to push on with your holiday.
Don't.
Rest allows your body to direct its energy towards fighting the infection and repairing your digestive system.
Sometimes taking it easy for 24 hours is the quickest way to get back on your feet.
3. Eat Foods That Are Gentle on Your Gut
Your digestive system needs time to recover.
Choose foods that are easy to digest, including:
- Rice
- Toast
- Plain crackers
- Plain potatoes
- Slightly under-ripe bananas (a natural source of prebiotic resistant starch)
As your appetite returns, gradually reintroduce your normal diet.
Avoid:
- Alcohol
- Excessive caffeine
- Greasy foods
- Spicy foods
- Chilli
4. Continue Supporting Your Gut
Even after your symptoms improve, your gut microbiome may take time to recover.
Supporting your gut with probiotics, prebiotics and adequate hydration may help restore balance following gastrointestinal illness.
Recovery doesn't always end when the diarrhoea stops.
5. Watch for Signs of Dehydration
Seek medical advice promptly if you notice signs such as:
- Extreme thirst
- Dizziness
- Dark urine
- Passing very little urine
- Dry mouth
- Feeling unusually weak or lethargic
Young children and older adults can become dehydrated more quickly and should be monitored closely.
6. Know When to Seek Medical Advice
Seek medical advice if you experience:
- Blood in your stools
- A high fever
- Persistent vomiting
- Severe abdominal pain
- Symptoms lasting more than several days
- Signs of significant dehydration
Whatever you do, don't rely solely on advice from social media or online forums. A qualified healthcare professional is always the best source of medical advice.
7. Returning Home Still Feeling Unwell?
Some people recover within a day or two.
Others continue to experience digestive symptoms after returning home.
If your symptoms persist, make an appointment with your GP. Ongoing diarrhoea may require further investigation or treatment.
Most People Recover Well
Travellers' diarrhoea is unpleasant, but it's usually temporary. With early hydration, sensible self-care and medical advice when needed, most people recover well.
Even better, the right preparation before you travel can significantly reduce your chances of becoming unwell in the first place.
In our previous guide, we explored How to Best Prevent Travellers' Diarrhoea: 12 Evidence-Based Ways to Stay Healthy Overseas, covering practical tips to help reduce your risk before you even board the plane.
Because while recovery is important, prevention is always the better holiday plan.
Coming Up Next
Most travellers have heard of Bali Belly, but few realise it's simply one of many destination-specific names for travellers' diarrhoea.
In our next guide, we'll explore why Bali Belly has become so well known, separate myths from facts, and explain why this common travel illness can occur in destinations all over the world—not just Bali.
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