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Why FIFO Workers in Australia Face Higher Risks of Gut Health Issues — And What They Can Do About It.
Working fly-in fly-out (FIFO) is a way of life for thousands of Australians, particularly in the mining, oil, and gas industries. While the FIFO lifestyle offers great financial rewards and career opportunities, it also comes with hidden health risks — especially when it comes to gut health.
From shift work to site food, stress, and isolation, FIFO workers face a perfect storm of factors that can wreak havoc on their digestion. In this article, we’ll break down the science-backed reasons why FIFO workers are at higher risk for gut issues, practical strategies for protecting your digestive health, and highlight some key support services like IV Nutrition, FIFO LIFE, and TIACS — designed specifically to help FIFO workers thrive.
Why FIFO Workers Are More Likely to Develop Gut Issues
1. Shift Work and Circadian Disruption
FIFO rosters often involve rotating shifts, meaning workers are regularly switching between day and night work. These irregular schedules disrupt the body’s circadian rhythm — the internal clock that controls not just sleep, but also digestion and gut microbiome balance.
•Studies show the gut microbiome operates on its own circadian cycle. Disrupting this rhythm reduces gut microbial diversity and slows digestion.
•Research published in Cell (2017) links circadian disruption to gut dysbiosis (an unhealthy imbalance of gut bacteria), which increases the risk of digestive disorders, metabolic issues, and inflammation.
2. Chronic Stress and the Gut-Brain Axis
Being away from home for weeks at a time, working in isolated environments, and coping with high-pressure roles all contribute to elevated stress levels for FIFO workers.
•Stress triggers the gut-brain axis, a two-way communication system between your brain and digestive tract.
•High cortisol levels (a stress hormone) can impair gut barrier function, leading to leaky gut syndrome, bloating, and inflammation (Psychoneuroendocrinology, 2016).
3. Limited Food Choices and Low Fibre Diets
On-site food options at remote worksites often prioritise convenience over nutrition — with highly processed meals, refined carbs, and limited fresh produce being the norm.
•A low-fibre diet is one of the biggest risk factors for constipation and poor gut microbial diversity (Nutrients, 2019).
•Processed foods also promote inflammatory gut bacteria, contributing to poor digestion and increased risk of chronic digestive issues.
4. Dehydration in Harsh Conditions
Long shifts in hot, dusty environments put FIFO workers at high risk of dehydration, which directly impacts gut function.
•Dehydration slows intestinal motility, contributing to constipation and bloating.
•A study published in The American Journal of Gastroenterology (2020) highlights hydration as a key factor in maintaining regular bowel movements, particularly for people in physically demanding jobs.
How FIFO Workers Can Protect Their Gut Health
1. Increase Your Fibre Intake
Most FIFO diets are low in fibre, so supplementing is often necessary.
IV Nutrition Prebiotic Fibre Powder offers an easy way to top up your fibre intake, even in remote locations. Made from virgin sugarcane fibre, it’s a natural, unflavoured powder that feeds beneficial gut bacteria and supports regular bowel movements. Simply mix it into water or sprinkle it over meals — no refrigeration needed, making it perfect for FIFO life.
Get your first tub FREE at: www.iv-nutrition.org
2. Manage Stress with FIFO Support Services
Chronic stress is one of the biggest gut disruptors, which is why accessing FIFO-specific support services is critical.
•FIFO LIFE App – This all-in-one support app is designed specifically for FIFO workers, offering mental health tools, mood tracking, and access to counselling. It’s a great way to stay mentally healthy, which directly supports your gut health.
•TIACS – This Is A Conversation Starter – TIACS is a free and confidential mental health support service offering text and phone counselling to tradies, truckies, and FIFO workers. Being able to offload stress can positively impact both your mental health and your gut health, thanks to the gut-brain connection.
3. Stay Hydrated
It’s easy to forget about hydration when you’re on shift, but dehydration directly impacts digestion. FIFO workers should aim for at least 2.5-3 litres of water per day, adjusting for climate and physical exertion.
•Carrying a large, insulated water bottle and setting phone reminders can make it easier to stay on track.
4. Focus on Prebiotic and Probiotic Foods
A healthy gut thrives on good bacteria — and you can feed them through both prebiotics (fibre that feeds good bacteria) and probiotics (live beneficial bacteria).
•Prebiotic sources: IV Nutrition Prebiotic Fibre Powder, bananas, oats, garlic, onions.
•Probiotic sources: Yoghurt, kefir, kimchi, sauerkraut (when available on-site).
5. Establish a Consistent Routine (Where Possible)
Even with rotating shifts, keeping meals at consistent times, sticking to regular sleep schedules, and creating a wind-down routine can help your gut adapt, even to shift work.
A FIFO Worker’s Gut Health Survival Kit
Here’s a gut health toolkit for FIFO workers:
•Daily Fibre Supplement: IV Nutrition Prebiotic Fibre Powder
•Mental Health Support: FIFO LIFE App + TIACS
•Hydration: Insulated water bottle + hydration reminders
•Probiotic Options: Shelf-stable probiotic capsules
•Digestive Enzymes: For support after heavy or greasy mess hall meals
Prioritise Your Gut Health with IV Nutrition
At IV Nutrition, we understand the unique pressures of FIFO life — and how gut health can make or break your overall wellbeing. That’s why we created our Prebiotic Fibre Powder, made from natural Australian sugarcane fibre. It’s designed to be simple, effective, and easy to use, wherever your roster takes you.
Protect your gut health today — check out IV Nutrition here: www.iv-nutrition.org
Final Thoughts
Gut health is about more than just avoiding discomfort — it’s directly linked to energy, immunity, mental health, and long-term wellbeing. By combining gut-friendly nutrition, hydration, stress management, and the right FIFO support services (like FIFO LIFE and TIACS), FIFO workers can take control of their digestive health and thrive both on and off-site.
References
•Voigt RM, Forsyth CB, Green SJ, Mutlu E, Keshavarzian A. Circadian rhythm disruption and gut dysbiosis. Translational Research. 2013.
•Moloney RD, Cryan JF. The microbiome-gut-brain axis in health and disease. Neurogastroenterology & Motility. 2016.
•Makki K, Bäckhed F. Dietary fibre and gut microbiota in host health. Cell Host & Microbe. 2018.
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