Holistic Health

How to avoid Gut Issues while traveling: 11 Tips, Remedies, and Must eat

11 tips on how to avoid gut issues while traveling

Gut issues are a traveler’s nightmare, especially when ingesting contaminated food! Instead of enjoying your tropical vacay or urban getaway, you rush to a toilet either at the gas station, airplane lavatory, and worse, in greenfields!

Gut problems can be a traveler’s diarrhea, indigestion, food-borne illness, bloating, heartburn, etc. And if you are drinking inadequate water, you may experience constipation and dehydration. Here’s a comprehensive guide on how to avoid gut issues by sharing holistic tips, remedies, and healthy food alternatives to prepare you for your next take-off!

11 tips on how to avoid gut issues while traveling

1. Always drink filtered water, not tap

11 tips on how to avoid gut issues while traveling, always drink filtered water than tap water

Make sure to drink clean filtered water either by using a LifeStraw filtered straw or filtered bottled water, especially when you’re on the road. In case you stay in an AIRBNB where they provide filtered water, you can refill water from there before going on a tour.

For long-term travelers like us, you can buy 20L water in South East Asia since refilling is cheap.

Limit drinking water while eating. It may increase acid reflux, indigestion, and nutrient malabsorption. Stick to drinking 30 minutes before meals or 30 minutes after meals. Take small sips only to wash down food.

2. Eat like a French

11 tips on how to avoid gut issues while traveling, eat like a French

This is the best way to describe slow or mindful eating. The French do not rush their meals and eat in small portions. They eat with their 5 senses that make the food more pleasurable. In short, they pay full attention to each bite and enjoy the meal.

Eating slowly prevents overeating and promotes thorough chewing. If you eat fast, food that isn’t broken down properly can lead to poor digestion, creates bloating, thus slow down the entire digestive process. So it’s a good habit to slow down eating, especially when you’re traveling!

3. No added ice, please!

11 Tips on how to avoid gut issues while traveling - No added ice, please!

If possible, avoid adding ice to your drinks unless it’s ice-cold bottled water. In some countries that are hot like South East Asia, you can’t help to order drinks with ice or smoothie. However, if you have a sensitive tummy, you may want to avoid contaminated water that can cause stomach upset.

Make sure the fruits used for a smoothie is uncut or cut to order, and the ice they used are sealed in bags. Some vendors in South East Asia buy bulk ice from the 7/11 convenience store, which is safe to use.

4. Download the Refillmybottle app

How to avoid gut issues while traveling, refill your bottle with clean water, it's also sustainable. Download refillmybottle app
Source: Refillmybottle

If you carry your own bottle, you may struggle to find where to refill water. Places like airports, train stations, cafes, or hotels offer water refills. But there’s also an app called RefillMyBottle app that lets you find the nearest refilling station, or you can add one if you know a place that offers free water refill.

This RefillMyBottle app encourages you to keep hydrated while avoiding the use of a single-use plastic bottle!

5. Pay attention to what you eat

Choose foods that are completely cooked, hot, and freshly made. Avoid uncooked or raw foods, especially salad or seafood, which can lead to food poisoning or diarrhea. This is not to scare you, but if you have gut issues, make sure to eat only cooked foods (grilled, steamed, boiled, or fried)

6. Be cautious when eating street food

how to avoid gut issues while traveling, Street food in Asia

If you wanna eat the Best,
visit a famous Restaurant

If you wanna beat the Best,
visit a Street food


Who doesn’t love eating street food? This is the best way to explore the local culture! If you are in India, Mexico, Thailand, Hong Kong, or Taiwan – street food is a must-try! We get tempted to eat when we smell or see food from sidewalk vendors, food trucks, or pushcarts! As some of the best foods are on the street! Agree?!

But as long as hygiene conditions are met, there’s no reason for you not to try eating street foods! Right?

Here are some street foods safety tips:

  1. When eating food from street vendors, make sure to eat where locals line up.
  2. Ask your host or local friends where to eat safe street foods before trying it out.
  3. Eating hot is the key to safety! It will kill all harmful bugs in your food
  4. Be cautious in eating ice cream on the street.
  5. Avoid dipping barbecue in a common sauce container.
  6. Cold drinks or desserts with ice should be avoided if possible due to contaminated water sources.
  7. Check if all ingredients are stored properly and no flies touching the food.
  8. Observe the Cook station if it appears to be clean.
  9. Be careful when cooked food is being sold at room temperature.

7. Cook your own food to avoid gut issues

11 tips on how to avoid gut issues while traveling- cook your own food

When exploring a new destination, it’s good to dive into the food culture that connects you to locals, learn the history of each cuisine, spot the hidden gems, and try some mouthwatering local dishes! However, it’s good to eat out in moderation. So make sure to access the kitchen when staying in Airbnb, hostel, or homestay and cook for yourself.

In Southeast Asia, most dishes have MSG (Monosodium Glutamate), a flavor enhancer. I personally feel lightheaded or have headaches when eating food with MSG. Some have hypersensitivity to it.

When I was in India, most dishes are overcooked and greasy, though it’s filled with spices. I almost always have bloating issues because of eating potato, which is present in most curries. LOL!

In the Philippines, most foods are meat-based, oily, and salty. The problem is reused oil, which is detrimental to our health, according to the study. Eating greasy food can also cause bloating, stomach pain, diarrhea, and impair your gut microbiome.

Cooking for yourself is a better and healthier option!

What are the benefits of cooking while traveling?

  1. You have more control over the ingredients. There are no hidden ingredients such as MSG, preservatives, or the use of unhealthy oils.
  2. You can avoid ingredients that can cause bloating or any gut issues.
  3. Cooking brings joy and makes you creative!
  4. If you’re on a budget, cooking saves more money than eating out.
  5. You get to familiarize other local ingredients, learn its local names, and make friends with the local vendors too!
  6. When you crave food from your country, you can eat it by cooking!

8. Pack a safe snack when traveling

11 tips on how to avoid gut issues while traveling - carry safe snacks

When packing snacks for travel or excursion, always read the label for valuable nutritional information and expiry dates for safety reasons.

Safe snacks you can think of are whole-grain pretzels, trail mix, nuts and seeds, granola bars, jelly, sandwiches, jerky, dried fruits, cookies/biscuits, pre-cut fruits, and hard boil eggs.

Not only that, but you can also pack some condiments if you think your food taste bland. Add some salt and pepper. I’ve been to some places where they don’t have condiments on the table, so I always have it on my fanny pack!

9. Always wash your hands before eating

11 tips on how to avoid gut issues while traveling -hand wash or hand sanitize before eating

Wash hands thoroughly after using the bathroom, before and after eating. Not only hands but also the utensils you use, you can clean it with a tissue or ask for hot water to dip it. Carry hand sanitizer or wipe disinfectant in case there’s no water to wash hands to avoid having gut issues.

10. Check online reviews

Check Tripadvisor or Google Maps for reviews on local dining options at your destination. You can check the menu in advance if the restaurant has healthy options. This will give you an idea about food safety, food preparation, taste, and customer service.

11. Limit eating Happy meal, instead eat Local

11 tips on how to avoid gut issues while traveling - eat local than eating happy meal

We know that eating fast food is similar to eating junk food. It includes drinks and sides loaded with carbohydrates that have little to no fiber, unhealthy fats (trans fat), and added sugar. It’s also high in sodium that leads to water retention, makes you feel bloated or puffy. You may also experience constipation because of less to no dietary fibers.

The best alternative is to eat local, seasonal foods! You not only support the local economy, but it’s also more sustainable and healthier.

In Vietnam, they serve foods with fresh herbs on the side, fermented foods, salad, meat, and boiled/steamed vegetables. They offer a home-cooked style meal in traditional Vietnamese restaurants, making it a well-balanced meal by using fresh and seasonal ingredients. They change the menu daily so you can try a variety!


Common Gut Issues and its remedies

Common gut issues you may encounter while traveling and its remedies

1. Traveler’s Diarrhea

Urban names: Delhi belly, Bali belly, Montezuma’s revenge, Ghandi’s revenge, taco bell blast, gippy tummy

Highest-risk destinations: Asia (except South Korea and Japan), Africa, Middle East, South and Central America

Nausea, Vomiting, Bloating, Belly (abdominal) pain or cramps, Blood in the stool, Feeling tired, Fever, urgent need to have a bowel movement, Loss of appetite, Body malaise (weakness or discomfort)

Note: Traveler’s diarrhea may last for less than a week.

Causes (Source: CDC):

  1. Bacteria (E. Coli as the most common pathogen)
  2. Virus (norovirus, astrovirus, rotavirus)
  3. Parasite (Giardia, Entamoeba histolytica, Cyclospora, Dientamoeba fragilis)
  4. Food poisoning

👍What to do?

  1. Use boiled water or sealed bottled water for brushing teeth, making tea or coffee, and drinking.
  2. Make sure to disinfect utensils, equipment, and surfaces.
  3. Eat cooked and heated food.
  4. Cook your own food
  5. Take Activated Charcoal and Probiotic with Saccharomyces Boulardii (details below ⬇)
  6. ORS for electrolyte replacement. You can buy it in a pharmacy or make one for yourself. You can drink up to 3 liters per day.
    Oral Rehydration Solution recipe:
    1.Boiled or Filtered water – 1 liter – 5 cupfuls (each cup about 200 ml.) 2.Sugar – Six teaspoons
    3. Himalayan Salt – Half teaspoon
    4. Stir the mixture till the sugar dissolves.

👎What to avoid?

  1. Avoid anything raw from meat, sushi, fruits to a salad.
  2. Unpasteurized milk, cheese, ice cream, or yogurt
  3. Shellfish
  4. Ice added to water
  5. Condiments that are left on the table, such as ketchup, mustard, sauces, or dips
  6. Food from an unknown source
  7. Street food or Buffet places unless you think it’s clean
  8. Red snapper, tropical reef fish, amberjack, grouper, and sea bass can occasionally be toxic. The barracuda and pufferfish are often toxic, according to WebMD.

Aftercare instructions:

  1. Take medications as per the Doctor’s advice (Antibiotic/ Pepto-Bismol/ antimotility/ anti-spasmodic).
  2. Rest
  3. Gradually reintroduce food from liquid, bland food to a soft diet as you develop an appetite.
  4. Skip caffeine such as coffee, black or green tea, chocolate.
  5. Avoid dairy products, greasy, sugary, acidic, spicy food, alcohol, nuts, seeds, and high fiber.

Food to eat after experiencing a Traveler’s Diarrhea:

  1. Eat B.R.A.T. (Banana, Rice, Apple sauce, and Toast) or Bland foods such as mashed potatoes – these are the safest foods to help you recover.
  2. Prepare rice porridge, or clear veggie broth, or bone broth that is rich in gelatin and glutamine, which helps restore normal gut permeability.
  3. Drink plenty of water, electrolyte drinks, jello, ginger tea, and coconut water to avoid dehydration and replenish electrolyte imbalance.
  4. Support your gut with fermented foods after recovery such as kombucha, sauerkraut, kimchi, miso.
  5. Salted crackers, bread, tortillas, and toast with jam (but not butter)

The Golden rule to prevent gut infections: 

Boil it, Cook it, Peel it, or Forget it! 

2. Traveler’s Constipation

Fewer than 3 bowel movement a week; dry or hard stool; straining when having a bowel movement; you haven’t completely emptied your bowels after a movement; feeling bloated or nauseous


  1. Uneasiness using public restroom or bathroom
  2. Dietary changes
  3. Dehydration
  4. Crossing time zones affect your normal routine
  5. Stress-related (air travel, tour schedule) can cause spasms in the various site of the intestine, making it difficult to evacuate fecal matter.
  6. If you are taking certain medications that can affect bowel movement (antacid, iron supplement, NSAIDs, antihistamine, etc.)

👍What to do?

  1. Keep yourself hydrated. Bring your reusable water wherever you go!
  2. Keep moving and do some physical activities or join a walking tour.
  3. Yoga poses such as twisting the body can apply pressure on the intestines and exercise abdominal muscles.
  4. Deep breathing technique and meditation
  5. Position matters to avoid straining – make sure the knees are bent and are higher than your hips by using a footstool or Squatty Potty.
  6. Take Magnesium Citrate or Probiotic (details below⬇)
  7. Visualization technique

How to do a Visualization technique?
by Dr. V. K. Nigam

  1. Relax in a comfortable position.
  2. Close your eyes.
  3. Now imagine your large bowel (colon) loaded with feces.
  4. Do deep abdominal breathing five times.
    Each time, visualize that when you inhale air and count from 1 to 4, you distend your abdomen keeping the intestine relaxed. Feel the distension. When you are contracting your abdominal muscles and exhaling, feel that the abdominal muscles are contracting and pressing your colon.

    Visualize the feces inside the colon gradually moving lower. Feel the feces in your rectum. Feel the pressure and get up and go to the toilet to pass stool. This technique can also be tried while in the toilet.
  5. Again, do deep abdominal breathing five times until you feel the urge.

👎What to avoid?

  1. Alcohol and caffeine, especially if you are dehydrated. Unless you add a tbsp. of coconut oil to your morning coffee, it should promote bowel movement.
  2. Dairy products such as cow’s milk, cheese
  3. Greasy or fried foods
  4. Refined foods such as white bread, white pasta, white rice, pastries, and other sweet desserts
  5. Eating fast food has low fiber, low nutritional value, and high in fat.
  6. Astringent persimmon, which contains tannins that can slow down the movement of food in the intestine. Stick to the sweet variety.
  7. Red meat is high in fat and iron
  8. Processed food and frozen meals containing high sodium.

What can I eat to relieve constipation?

  1. You can add 1-2 tbsp of chia seeds to a glass of water, smoothie, or yogurt. Pre-soak it to turn into a gel-like consistency. It is packed with soluble fiber that makes the stool easier to pass. Best time to take it before sleep, so you can do your business in the morning!
  2. Eat Fiber-rich foods such as green leafy vegetables, whole wheat bread and pasta, oatmeal, chia seeds, and bran cereal.
  3. Remember to eat these 11 Ps: Pineapple, Pumpkin, Peas, Paprika (capsicum), Papaya, Pulses (legumes), Prune, Peach, Pear, Pinto beans, and Psyllium husk.
  4. Eat fermented foods such as kefir, yogurt, kimchi, or kombucha to encourage a regular bowel movement.

3. Abdominal Bloating

Stomach pain, discomfort, and gas


  1. Swallowing air by chewing gum
  2. Constipation
  3. By flight due to low cabin pressure
  4. Dietary changes (carbonated drinks, FODMAPs)
  5. Less movement or long sitting by long layover, train ride, road-tripping
  6. Low stomach acid, especially when eating in a rush and nutrient-poor food.
  7. Food allergies from gluten, eggs, yeast, corn, soy, peanuts, and dairy. For example, when eating any dairy products, some may experience bloating and gas anywhere between 15 mins and 2 hours after consuming it.

👍What to do?

  1. Take walks on the plane
  2. Get some sun to help reset your body’s circadian rhythms when crossing a time zone.
  3. Eat mindfully, chew slowly to digest your food easily
  4. Keep moving such as joining a walking tour or doing adventurous activities
  5. Reduce stress by doing relaxation techniques such as meditation, deep breathing, yoga, or tapping – watch this video.
  6. Take digestive enzymes if you can’t help eating street foods, meat, or lactose rich food, or heavy meal (details below ⬇)
  7. Take daily probiotics to repopulate good bacteria in your gut (details below ⬇).

👎What to avoid?

  1. Avoid foods containing FODMAPs (gas-producing foods)
  2. These are legumes (beans and lentils), corn, cucumbers, onion, apples, avocado, melon, cruciferous vegetables, wheat, grains, potatoes, sweeteners.
  3. Be aware of eating sugar-free foods that contain artificial sweeteners.
  4. Carbonated drinks, alcohol, and caffeine, especially on the plane.
  5. Limit foods high in sodium such as processed foods, canned or frozen
  6. Eating large portions to avoid uneasiness in your tummy.
  7. Food containing lactose such as feta, paneer, ricotta, canned soup, milk chocolate, cakes, puddings, biscuits, doughnuts, processed meats like sausages, luncheon meat, premade sauces, gravies, and salad dressings like mayonnaise.

    Labels to avoid when buying food at the grocery – such as lactose, milk solids, milk powder, milk protein, non-fat dried milk, casein, sodium caseinate, and whey.

What to eat when having bloating and gas?

  1. Stay hydrated (water, non-creamy soup, coconut)
  2. Drink lemon water shows an increase in Hydrochloric acid production.
  3. Eat soothing foods for the tummy such as papaya, cucumber, celery juice, and banana.
  4. Low lactose food such as kefir, (greek) yogurt that contains live and active culture, aged-cheese, ghee, butter, parmesan cheese, nut milk, brie, and camembert (in a small amount).
  5. Digestive herbs and spices you can incorporate in your food – such as parsley, cilantro, rosemary, ginger and peppermint, fennel, cumin. You can cook many recipes and steep them in hot water for a homemade digestive tea.
  6. Fermented foods such as miso, tempeh, coconut yogurt, and red cabbage sauerkraut.

4. Dyspepsia (Indigestion)

It’s a discomfort in the upper part of the abdomen where you experience gnawing or burning stomach pain, Bloating, Nausea (upset stomach), Vomiting, Belching, or Early feeling of fullness.

Symptoms usually get worse when you’re stressed but normally go away in a few hours.

1. Stress
2. Eating quickly or overeating
3. Eating Fatty, greasy or spicy foods
4. If you had too much caffeine, alcohol, or carbonated beverages
5. Smoking
6. Travel-related anxiety
7. If you are taking certain antibiotics, pain relievers, and iron supplements

👍What to do?
1. Eat mindfully and chew slowly before swallowing. The saliva has digestive enzymes to help predigest food before it gets to our stomach.
2. Drink warm water after eating to aid in digestion or a sip of water while eating.
3. Manage your emotion (such as anxiety and stress) by doing relaxation techniques.
4. Wear loose clothing.

👎What to avoid?

  1. Pickles, sausages, vinegar, bolognese, grains, red pepper, pasta, pizza, and salty foods 
  2. Chewing with an open mouth can lead to indigestion.
  3. Swallowing too much air while eating can cause bloating and burping.
  4. Reduce or avoid drinking caffeinated drinks, carbonated, and alcoholic drinks.
  5. Eating quickly can cause spasms to the esophagus, thus requires drinking while eating. It’s better to drink at least 30 minutes after eating a meal.
  6. Avoid drinking cold drinks while eating a meal. Food that is normally predigested in the stomach for a few hours may be pushed into the small intestines quickly, thus cause indigestion.
  7. Lying down after eating may cause indigestion due to the rise of stomach acid. 
  8. Avoid late-night eating.

What to eat when having indigestion?

  1. Add spices to your diet or drink tea such as caraway seeds, peppermint, fennel, ginger, chamomile to relieve indigestion.
  2. Fruits such as apples, dates, figs, pineapples, and cherries
  3. Other foods you can eat such as rice, bread, honey, yogurt, walnut

5. Acid Reflux (Heartburn)

A pain or burning sensation in the center of your chest that may radiate into your neck or back during or after eating.


  1. Low stomach acid
  2. Overeating
  3. Stress
  4. H. Pylori infection
  5. Food sensitivities such as MSG, gluten, and dairy
  6. Food triggers
  7. Loss in Magnesium

👍What to do?

  1. Baking soda – mix ½ tsp of baking soda in 1/2 cup of water. Stir well until it dissolves and drinks it. This is not recommended for pregnant unless suggested by physician.
  2. Food journal – write down what you eat and what to avoid, especially when traveling.
  3. Eat a small frequent meal. Always have a snack to chew on when you feel hungry.
  4. Sleep with head elevated on the bed to avoid acid reflux to your esophagus. Wait 3 hours after eating before lying down.
  5. Wear loose comfortable clothing.
  6. Take probiotics and magnesium that helps prevent reflux. 

👎What to avoid?

  1. Foods that trigger heartburn such as Bubble milk tea, spicy, soda, onion, mint, garlic, caffeine, alcohol (red wine), tomato-based products, fast food products, processed foods, and citrus fruit juices.
  2. Skipping meals.
  3. Eating a large meal
  4. Late-night meal.
  5. Restrictive clothing can also contribute to heartburn symptoms.
  6. Fructose and Artificial sweeteners (aspartame, sucralose, etc.)
  7. NSAIDs (Non-steroidal anti-inflammatory drugs)
  8. Stop smoking.
  9. MSG and food coloring

What to eat when having acid reflux?

  1. Enzyme-rich foods such as papaya and pineapple that are rich in digestive enzymes or take digestive enzyme supplements before meals for heartburn relief.
  2. Lemon water helps increase Hydrochloric acid (HCl) production.
  3. Juicing of aloe vera, carrot, cabbage, beets, or pear
  4. Low acid fruits such as melon, banana
  5. Oatmeal
  6. Yogurt or non-fat milk has a soothing effect on the stomach lining.
  7. Green vegetables such as asparagus, broccoli, spinach, kale are highly alkaline foods you can steam or blanch in hot water.
  8. Watery foods such as watermelon, dragon fruit, cucumber, lettuce, celery, and broth-based soup.
  9. herbal teas such as ginger, chamomile
  10. Egg white, lean chicken, lean fish, and turkey

Natural supplements for gut issues

NOTE: The health information on this website is intended for educational purposes only. You should always consult your physician or other qualified health care professional for any questions concerning your gut health.

How to avoid gut issues while traveling, take supplements for gut health

Friendly reminder: As always, check with your doctor before taking new supplements to make sure they are appropriate for you. If you are ever unsure of what is going on, be sure to seek out medical care.

When taking natural supplements, it is essential to READ LABELS and REVIEWS online. Make sure that the supplement is free of gluten, sugar, artificial flavors, artificial colors, NON-GMO, binders, and fillers.

1. Activated Charcoal

Taking Activated Charcoal helps absorb/ expel toxins and slow down diarrhea. Make sure to drink plenty of water after taking it. It should be taken 1 to 2 hours before any medications or herbal remedies. This is an example of activated charcoal without any additives or fillers.

How to avoid gut issues while traveling, taking activated charcoal for traveler's diarrhea

2. Digestive enzymes

If you can’t help but eat street foods, or meat at an unusual hour of the day, or eat in a Buffet, here’s your rescue supplement to avoid any gut issues or discomfort! This supplement assists the body in breaking down difficult-to-digest protein, fat, and starches. Digestive enzyme supplement is best taken at least 10 minutes before each meal or with your first bite. 

3. Magnesium Citrate

It’s one of the best supplements for constipation relief. It works by relaxing your bowels and pulling water into the intestines for everything to move smoothly. You can try the N1N brand that can be taken twice a day.
Note: If you have kidney disease or severe heart disease, this should be taken only under a doctor’s supervision.

How to avoid gut issues while traveling, take magnesium citrate for constipation

4. Psyllium Husk

Have a fiber boost! It promotes easy, healthy bowel movement by sweeping waste out of the colon more quickly and efficiently. Make sure when buying psyllium husk capsule, it’s 100% pure without additives, just like Yerba Prima.

How to avoid gut issues while traveling, taking psyllium husk for constipation.

5. Probiotic

If your gut balance has been disrupted, then you need to restore the beneficial bacteria that help maintain gut health. 

For Traveler’s Diarrhea
Take a probiotic yeast, particularly Saccharomyces Boulardii that can assist in recovery from traveler’s diarrhea. It can be taken with or without food. This doesn’t require refrigeration, making it travel-friendly.

For Constipation and Bloating
Probiotic supplements such as Dr. Ohhira’s probiotic contain 12 strains with 3 years of fermentation. To ensure you have plenty of the good bacteria needed to support healthy bowel habits. Best results when taken on an empty stomach, in the morning, and at bedtime with water.

How to avoid gut issues while traveling: tips, must eat and remedies. take ohhira's probiotic for gut issues.

Disclosure: This post may contain affiliate links. Don’t worry, your click on these links is at no extra cost to you but, it helps support the site. Thank You.

Final Thoughts

Life is beautiful, so enjoy and live the moment when you are traveling! Just know when to be cautious with food to avoid ending up having gut issues. You don’t want to feel grumpy and end up in the bathroom while on vacay. Don’t you? Pack those supplements or medicines to give you that peace of mind!

Have you ever encountered any gut issues while traveling? How did you manage it? I love to hear your story! Do share it in the comment section! Love lots, Jonah!

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Jonah Estanislao-Motati

Hey I’m Jonah, a nurse from the Philippines who has a unique passion for uncovering food origins while traveling. As a food enthusiast and eco-conscious traveler, I go deep into the culinary traditions of each destination, seeking out the stories behind the ingredients and dishes. Join me as I uncovers the rich tapestry of food origins, from local markets to sustainable farms, and share captivating discoveries. Be inspired to embark on a gastronomic adventure that connects you with the cultural heritage and sustainable practices of each place you visit.

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