How to Keep Your Gut Healthy While Traveling ✈️
Traveling, whether for vacation, holidays, or work, can present challenges to keeping your gut happy and healthy. Your routine is disrupted, you may be eating different foods, sleeping in an unfamiliar bed, and dealing with a new time zone.
The good news is that there are tried and true ways to make travel easier on your gut, no matter where you're headed.
Keep reading for tips on how to have a healthy trip and make it your best one yet.
Keep Hydrated
When traveling by airplane, it's important to stay hydrated to keep your gut healthy. The air in the airplane cabin is often completely dry due to the low humidity levels caused by the circulation of outside air. This can lead to dehydration, resulting in symptoms such as dry eyes, sluggishness, weakness, and dizziness.
To avoid these symptoms and maintain healthy bowel movements, it's important to drink plenty of water.
One of the easiest ways to stay hydrated during a long flight is to pack an empty water bottle in your carry-on that you can refill after going through security and take with you on the plane. When you bring your own water bottle, you can avoid the hassle of having to purchase bottled water or rely on the limited beverages provided by the airline.
By staying hydrated, you'll be doing your part to support your gut health and reduce the risk of constipation while traveling.
Practice Food Safety
The most common illnesses among travellers are typically caused by consuming food or beverages contaminated with bacteria, parasites, or viruses. Here are a few precautions you can take to avoid getting sick:
Opt for foods that are boiled, cooked, or peeled.
Always wash your hands before eating or preparing food.
Avoid eating raw or undercooked meat, poultry, or seafood. Eat foods that are well cooked and served hot, instead of room temperature.
Drink water only if it has been boiled or disinfected or if it is in a commercially sealed bottle. Use ice made only from purified or disinfected water.
Avoid unpasteurized dairy products.
Get things moving
Travel can often lead to constipation and bloating due to changes in routine, diet, and lack of exercise. However, here are a few things you can do to help get regular again:
Incorporating enough fiber into your diet. You can still enjoy your favorite foods, but adding a side of salad or a few veggies can provide your gut with the fiber it needs to maintain consistent bowel movements.
Drink a large glass of water before bed and right when you wake up.
Give yourself a stomach massage or stretching can also help, and you can check out this video for a demonstration: (link).
You may want to have magnesium citrate on hand just in case you need a little extra help getting things moving.
Pick your food battles
When it comes to maintaining a healthy gut, you may want to be mindful of any food sensitivities. For me personally, that looks like avoiding gluten and dairy when I'm at home. However, when I'm on vacation I will sometimes choose to enjoys these foods.
The important thing is to tune into how you’re feeling first. Everyone's dietary needs and restrictions are different, and what works for one may not work for someone else.
Listen to your body and make choices that are right for you, whatever that looks like. At the end of the day, it's all about finding balance.
Helpful Supplements
Here are some natural remedies that may help you feel your best while traveling:
Probiotics: These are good bacteria found in fermented foods, like yogurt and sauerkraut, that can help your gut feel better by bringing back a balanced bacteria environment. There's a type of probiotic called Saccharomyces boulardii that is also beneficial for preventing and treating traveler's diarrhea.
Electrolytes: These are especially important if you are going to a hot climate, have traveler's diarrhea, vomiting, or sweat excessively. Our body loses key minerals like sodium, potassium, calcium, and magnesium that help our muscles and energy levels. You can make your own electrolyte drink by adding salt to unsweetened coconut water and orange juice. Electrolyte packets are also available for purchase at most stores.
Ginger: Ginger can help digestion and provide relief for stomach cramps and nausea. Ginger contains compounds called gingerols and shogaols that help to relax the muscles in the gut and stimulate digestion. You can consume ginger by drinking ginger tea, which is made simply by boiling fresh ginger slices in water. Ginger capsules are also a convenient way to take ginger, especially if you're traveling and don't have access to fresh ginger. These capsules can be found in health food stores or online.
If you're looking for support with restoring your gut after vacation, check out my Gut Reset Program, which helps you get to the root of your gut issues with personalized support.
References
Nutrients, “Up in the Air: Evidence of Dehydration Risk and Long-Haul Flight on Athletic Performance”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551461/
Government of Canada, “Eat and Drink Safely Abroad”, https://travel.gc.ca/travelling/health-safety/food-water
Food Science & Nutrition, “Association of dietary magnesium intake with chronic constipation among US adults”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8645769/
Journal of Fungi “Saccharomyces boulardii: What Makes It Tick as Successful Probiotic?”, https://pubmed.ncbi.nlm.nih.gov/32512834/
