Rich Meals, Busy Days: Managing Indigestion While Travelling in Europe

From buttery croissants in Paris to pasta feasts in Rome and beer gardens in Bavaria, Europe is a dream for food lovers. But for many travellers—myself included—those indulgent meals can come with an unwelcome side of indigestion.

I learned this the hard way in Montmartre. After a creamy cheese platter and a late-night espresso, I was left battling that familiar heaviness and discomfort. It reminded me that even as a health professional, I’m not immune to travel tummy troubles.

Luckily, with a bit of planning and a few go-to remedies, indigestion doesn’t have to derail your European adventure.

Why Travel Triggers Indigestion

Indigestion is incredibly common while travelling. We tend to eat more (and eat later), try richer or unfamiliar foods, drink more alcohol, and stray from our usual routines. In Europe, where food is such an integral part of the culture, it’s easy to overdo it.

Long flights, disrupted sleep, jet lag, and even stress or excitement can all contribute to digestive upset. The good news? A little preparation goes a long way.

Prevention First: Consider a Prophylactic PPI

If you have a history of reflux or indigestion, consider taking a proton pump inhibitor (PPI) like esomeprazole or pantoprazole for the duration of your trip. Starting a few days before you travel can help prevent flare-ups—especially when meals are heavier or more frequent than usual. It’s a sensible strategy for short-term use while abroad, and something I’ve relied on during trips where rich food is the norm.

What I Pack in My Digestive Travel Kit

I always take a few options with me so I can manage symptoms as they arise—whether I’m exploring Parisian bistros or eating gelato on the Amalfi Coast:

1. Liquid Antacids

Great for fast relief when that burning sensation kicks in after a big meal. Products like Mylanta help coat the stomach and ease discomfort quickly. The downside? They’re bulky and not ideal for day trips or flights.

2. Chewable Antacid Tablets

Compact and easy to carry, chewables like TUMS or Rennie are my go-to for mild to moderate symptoms. I find they work best when chewed slowly with a sip of water.

3. Gaviscon Chewing Gum

This is a clever addition to my kit. It contains calcium carbonate, an antacid that helps neutralise stomach acid. Plus, chewing stimulates saliva, which naturally helps digestion. It’s discreet, travel-friendly, and perfect when you don’t have water handy—like after a café lunch in Paris or a bratwurst on the go in Berlin.

Final Tips for Travel Tummy Comfort

• Avoid lying down too soon after eating—leave at least 2–3 hours if you can.

• Take a walk after meals. It helps digestion and doubles as a scenic way to explore your surroundings.

• Watch portion sizes. Sharing rich dishes or sticking to smaller meals can help prevent overloading your digestive system.

Eat Well, Travel Well

Indigestion doesn’t have to interrupt your European getaway. With a few smart choices, a bit of prevention, and the right remedies on hand, you can enjoy every bite—without the burn.

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