Travel and vacation time is exciting and fun, and it’s important to take breaks from the daily grind, get away, and relax. But long flights, airport food, and a disruption in your daily routine can throw off your digestive health. Especially if you suffer from IBS, or other digestive disorders like celiac disease, taking preventative measures to keep your gut healthy while traveling is key.
Here are some of our top tips for keeping your gut in tip-top shape while on the road:
Drink water and then drink some more. Staying hydrated is always crucial to good health and digestive function; during travel, it’s even more so. Drinking hot lemon water throughout the day is a great, simple way to keep your digestion on point. Chlorophyll tablets and a good magnesium product, like Eliminate, are also great additions to your happy gut arsenal.
Choose your food wisely. Pack healthy snacks and meals for the plane, and scout out the airport for healthy, whole foods options if you do need to grab something. Apps like GateGuru can help you find healthy food at the airport, but your best bet is to brown bag it. Pack up some fresh fruits and veggies, nuts, a whole grain, homemade wrap, or some hummus and brown rice crackers for the road. These Raw Nut Bars are super easy to throw together and perfect for traveling.
Up your probiotic intake while traveling. A high-quality probiotic supplement is one of the best protective measures you can take for your gut health and digestion. Probiotics help protect your stomach against unwanted bacteria and help keep the microflora in your GI tract healthy and balanced.
Do some homework before you leave, especially if you’ll be traveling abroad. Foreign bacteria and parasites are more likely to affect our gut health when we are already stressed by changing time zones and lack of sleep. Be sure to check in with your intended destination for alerts, water restrictions, or any health concerns you should know about.
Scope out the neighborhood where you’ll be staying beforehand. Figure out where the best fresh markets, juice bars, restaurants, co-ops, and grocery stores are, and plan ahead. Keep it as simple as you need to, but make sure you have access to fresh, whole foods. If you have celiac disease or other food allergies, always call ahead before eating out to see if restaurants are willing and able to accommodate your needs. If you’ll be staying with family or friends, be sure to alert them to your dietary requirements beforehand, and bring along some healthy food options to share.
Keep moving with stretching, yoga, and bodyweight exercises or HIIT while traveling. All you need is a little space, and 20 minutes per day to keep your energy up and your body limber and strong. No gym or equipment required.
Vacation time and precious time with friends and family is so important for stress reduction and good overall health. By keeping up your great health habits while traveling, and making sure your gut health stays on track, you’ll be able to relax and enjoy your trip without the stress of digestive upset.
Written by Carolyn de Lorenzo
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