Jet Lag vs Gut Lag
Why Flying Across Time Zones Wrecks Your Digestion
Credit for Research and article:(copyright Sophie Rhone)
- Brenda Madole is a registered dietitian with MyOrThrive, specialising in digestive health, weight management, and nutrition for busy lifestyles.
- Further details: https://www.myorthrive.com/
Dietitian reveals the perfect times (and foods) to eat when travelling east vs west
We’ve all heard of jet lag, but according to registered dietitian Brenda Madole from nutrition platform MyOrThrive, most travellers are overlooking another issue: gut lag.
Flying across time zones doesn’t just make you feel tired – it confuses your gut microbiome and digestive hormones, leading to bloating, constipation, diarrhoea, and food cravings at odd hours.
Brenda explains:
“Your gut has its own circadian rhythm – a biological clock that works in sync with daylight. When you suddenly eat at new times on holiday, your digestion lags behind. That’s why so many travellers suffer from constipation, bloating or hunger at midnight.”
East vs West – what to eat
Brenda says the type of food you eat – and when – can help “retrain” your gut faster.
- Travelling East (e.g. UK to Dubai, Europe, Asia): Your day gets shorter, so your body struggles to feel tired earlier. Carbohydrates help speed up melatonin release, signalling sleep.
- Travelling West (e.g. UK to USA, Canada): Your day gets longer, and your body resists sleep. Protein-rich meals help keep you alert for longer.
Flying across time zones doesn’t just make you feel tired – it confuses your gut microbiome and digestive hormones, leading to bloating, constipation, diarrhoea, and food cravings at odd hours.
Brenda explains:
“Your gut has its own circadian rhythm – a biological clock that works in sync with daylight. When you suddenly eat at new times on holiday, your digestion lags behind. That’s why so many travellers suffer from constipation, bloating or hunger at midnight.”
East vs West – what to eat
Brenda says the type of food you eat – and when – can help “retrain” your gut faster.
- Travelling East (e.g. UK to Dubai, Europe, Asia): Your day gets shorter, so your body struggles to feel tired earlier. Carbohydrates help speed up melatonin release, signalling sleep.
- Travelling West (e.g. UK to USA, Canada): Your day gets longer, and your body resists sleep. Protein-rich meals help keep you alert for longer.
The Traveller’s Gut Lag Meal Guide
Flight Direction
Best Time to Eat
What to Eat
Why It Works
Eastbound (UK → Asia/Dubai)
Breakfast / early flight
Protein + light carbs (eggs on toast, yoghurt with fruit)
Kickstarts digestion without overload
Mid-flight (towards destination’s evening)
High-carb snack (rice dish, pasta, oatmeal)
Encourages melatonin and signals “sleep time”
On arrival evening
Lighter, carb-rich dinner (soup + bread, veggie curry with rice)
Helps body wind down for earlier bedtime
Westbound (UK → USA/Canada)
Pre-flight
Protein-heavy meal (chicken, fish, beans, nuts)
Keeps you full and alert
Mid-flight (towards destination’s afternoon)
Protein snack (boiled eggs, protein bar, lean meat)
Reduces energy dip
On arrival evening
Balanced meal (protein + veg + complex carbs)
Supports digestion while staying awake longer
Extra Dietitian Tips for Beating Gut Lag
- Hydrate smart: Water + electrolytes, avoid too much coffee or alcohol.
- Time your meals: Start adjusting 1–2 days before you fly by eating closer to your destination’s schedule.
- Walk, don’t nap: Gentle movement resets digestion better than sleeping straight after landing.
Brenda adds:
“Think of it like resetting your gut’s watch – if you fuel it with the right foods at the right time, you’ll feel more energised, digest better, and actually enjoy your first day instead of feeling sluggish.”
ENDS
Credit for Research and article:
- Brenda Madole is a registered dietitian with MyOrThrive, specialising in digestive health, weight management, and nutrition for busy lifestyles.
- Further details: https://www.myorthrive.com/
