No. 5 may be surprising!
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Key Points
- Traveling can mess with your gut, but there are a few things you can do to help.
- Stay well-hydrated and pack gut-healthy snacks high in fiber.
- Find ways to move and use stress-relieving tools, like deep breathing, for a gut-friendly trip.
From constipation to bloating, it’s not uncommon for traveling to mess with the gut. “A balanced microbiome is your travel MVP—supporting smooth digestion, steady energy and a resilient immune system,” says gastroenterologist Will Bulsiewicz, M.D., in an Instagram post.
The gut doctor provided five tips to keep your gut health in check through the bumpy roads of traveling, from what to eat to surprising habits you should include while on the move. Here’s what to know.
1. Stay Hydrated
One of the best things you can do for your body is to stay hydrated, and it’s not just for quenching your thirst. It can also help with constipation, which can be a tricky issue while traveling. “Travel can be a hydration thief,” says Bulsiewicz. “Bring a reusable water bottle and sip often. Your gut needs adequate hydration, and it helps to keep you in rhythm.”
This is great advice—just be sure to empty your water bottle before going through TSA!
2. Pack Gut-Healthy Snacks
“Gut-healthy snacks” may not sound the most appealing, but the fibrous bites we’re thinking of may already be some of your favorite healthy to-gos. Fruits, nuts and seeds are gastroenterologist-approved and pack well for any journey. Fruit is especially great because it’s a hydrating choice on top of being fiber-packed, which is a win-win.
3. Prioritize Fiber-Rich Foods
We know that the gut microbiome loves nutrients like prebiotics and fiber, so why not prioritize foods rich with those gut-friendly helpers when your body needs it most? Chia seeds, greens, beans, berries, bananas and pears are prime examples of foods packed with gut-healthy fuel.
But it can be difficult to eat these foods while traveling, so this may be a time where supplements could be a fit. Bulsiewicz explains that a prebiotic supplement could be a good choice when paired with a nutrient-packed eating pattern.
“In addition to fiber-rich foods, travel is an ideal time for supplementation as a reliable, convenient source of prebiotics to feed and fuel your gut microbes and keep them up and running and keep the bowels moving in rhythm,” says Bulsiewicz.
4. Find Moments for Movement
Whether you’re on a road trip or a long plane ride, being sedentary for too long can cause digestive issues like constipation. “When you move, your intestines move,” says Bulsiewicz. “When you are sitting for hours on end, your bowels go dormant. Focus on activity and movement wherever possible. Your gut thrives on action!”
Whether it’s opting for stairs when you can, walking during a layover or taking a rest stop to stretch your legs, your gut will thank you.
5. Manage Your Stress
It’s easier said than done, but managing your stress levels can be key to keeping your stomach at ease. Plus, poor gut health can increase anxiety and depression risk. As Bulsiewicz puts it, the “gut-brain connection is real,” and travel stress can add fuel to the fire.
The doctor recommends activities like deep breathing or journaling to help keep you grounded even when you’re in the sky. It can make all the difference when it feels like your mind is traveling faster than you are.
Our Expert Take
Traveling can definitely mess with your gut, but with some planning and strategizing, you can help keep things moving smoothly and prevent stomach upset. Stay hydrated, pack gut-friendly snacks, prioritize fiber, sneak in movement when you can and use stress-relieving tools, like deep breathing. This will all go a long way toward having a happier, healthier trip.