5 Ways to Support Gut Health While Traveling
March Break is here, and for many of you, that means traveling with your kids while they’re off school. Or, if you’re not hitting the road just yet, maybe you have travel plans for later this spring or summer. Either way, keeping your gut happy while you’re on the go is key to feeling your best and actually enjoying your trip!
Traveling can throw off your digestion, leading to bloating, constipation, or even digestive upset—things no one wants to deal with on vacation. The good news? You don’t have to restrict yourself or miss out on the fun to support your gut health. Here are five simple and practical ways to keep your digestion on track while still enjoying your trip.
1. Stay Hydrated (And Don't Forget Electrolytes!)
Flying, road trips, and just being out of your usual routine can lead to dehydration. And dehydration can slow digestion, making constipation more likely.
How to do it:
Bring a reusable water bottle and sip consistently throughout the day.
If you’re flying, aim to drink extra water before and after your flight to combat the drying effects of cabin air.
Add electrolytes if you’re sweating more in a warm climate or drinking alcohol (which is also dehydrating). Coconut water or an electrolyte powder without artificial sweeteners can help.
Why it helps: Proper hydration keeps everything moving smoothly through your digestive tract, preventing sluggish digestion and bloating. Plus, electrolytes support fluid balance and keep your energy levels stable.
2. Prioritize Fiber-Rich Foods
When you're eating out more often, it’s easy to miss out on fiber, which is essential for gut health and regular digestion.
How to do it:
Pack a small bag of chia seeds or flaxseeds and sprinkle them into yogurt, smoothies, or oatmeal.
Order veggies with your meals (think side salads, grilled vegetables, or fruit as a snack).
Opt for whole grains when possible, like brown rice, quinoa, or whole wheat bread.
Why it helps: Fiber feeds your gut bacteria, supports digestion, and helps prevent constipation (a common issue while traveling!). Keeping your fiber intake up will make a big difference in how you feel.
3. Take a Probiotic (Or Eat Probiotic Foods!)
Your gut microbiome can take a hit when you’re traveling due to changes in food, water, and stress. Supporting your gut with probiotics can help keep your digestion and immunity strong.
How to do it:
Pack a shelf-stable probiotic supplement if you’re traveling to a new place.
Eat probiotic-rich foods like yogurt, kefir, sauerkraut, or kimchi when you can.
If you’re going somewhere with different water sources, probiotics may help reduce the risk of traveler’s diarrhea.
Why it helps: Probiotics help maintain a healthy balance of gut bacteria, which supports digestion, immunity, and even mood while you travel.
4. Keep Moving (Even If It’s Just Walking!)
Long flights, road trips, and sitting for extended periods can slow down digestion and contribute to bloating or discomfort.
How to do it:
Take short walks after meals—this helps with digestion and keeps things moving.
If you’re on a plane, stand up and stretch every hour or so.
Find fun ways to stay active, like sightseeing on foot, swimming, or even a quick morning stretch in your hotel room.
Why it helps: Movement stimulates digestion and circulation, reducing bloating and constipation. It also helps with stress, which can impact your gut!
5. Manage Stress (Because Your Gut Feels It Too!)
Travel is fun but can also be stressful—flights, schedules, different foods, and disrupted routines can all take a toll on digestion.
How to do it:
Take deep breaths before meals to activate your “rest and digest” mode.
Don’t overpack your schedule—leave room for relaxation.
Bring herbal teas like ginger or peppermint for a calming digestive boost.
Why it helps: Your gut and brain are connected. Stress can slow digestion, lead to bloating, or even trigger gut symptoms. Keeping stress in check helps your digestion stay happy while you travel.
Signs You Might Have Gut Health Issues
If you experience any of these symptoms regularly, your gut may need extra support:
Frequent bloating or gas
Irregular bowel movements (constipation or diarrhea)
Heartburn or acid reflux
Low energy or sluggishness
Skin issues (like acne or eczema)
Frequent colds or getting sick easily
Food sensitivities or intolerances
Common Gut Issues While Traveling
Even if your gut is usually fine, travel can bring on digestive issues. Here’s why:
Constipation: Sitting for long periods, dehydration, and changes in diet.
Bloating: Different foods, less fiber, and slow digestion due to travel.
Diarrhea: Exposure to new bacteria in food and water, stress, or overeating rich foods.
Heartburn: Eating later at night, bigger meals, or more alcohol than usual.
By following these five simple strategies, you can enjoy your travels without gut issues getting in the way. No restrictions, just practical habits that help you feel your best while still enjoying every moment!
Save this list for your next trip, and let me know—do you notice digestion changes when you travel?