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Best Gut-Healthy Foods to Eat While Traveling



Best Gut-Healthy Foods to Eat While Traveling

Photo by Foodie Factor from Pexels

Traveling is always an exciting time – yet, as you embark on an adventure, you may find your gut is not having as fun a time as you are.

When you travel, many different factors can affect your gut health. During your travels, you are likely to stray away from your normal dietary habits, which can disrupt your normal digestion. Plus, there is stress involved in coordinating travel arrangements and sticking to a travel schedule, which can also affect your gut health.

To keep your gut healthy and happy while traveling, the key is knowing which foods to eat for specific issues you may be facing. In this article, we will discuss the best foods to eat for constipation, bloating, jet lag, diarrhea, and energy-boosting while traveling.

Foods for Constipation

Constipation is a common issue for frequent fliers.

A long flight can be majorly disruptive to your diet and digestion. When you remain in a seated position for multiple hours, this can slow down your digestive processes and lead to constipation. The same can be true for travelers who choose to drive to their destinations and sit in a car for hours on end.

According to the National Institutes of Health (NIH), the best way to combat constipation with food is by eating foods high in fiber and drinking plenty of water.

Foods that are a good source of fiber include:

  • Whole grains (whole wheat bread, oatmeal, etc.)
  • Legumes (beans, lentils, etc.)
  • Fruits (berries, apples, etc.)
  • Vegetables (broccoli, carrots, etc.)
  • Nuts (almonds, peanuts, etc.)

Foods for Bloating

Bloating is such a common side effect of traveling that it even has its own nickname – travel bloat.

Flying is one of the biggest culprits behind travel bloat, due to the changing in air pressure as you ascend higher into the sky. This change in pressure can result in an expansion of the gas and air in your stomach, causing you to experience bloating.

If you are experiencing bloating while on a plane, your selection of foods and drinks may be limited. While on the plane, ask your flight attendant if they have any tea, such as peppermint or ginger tea. Ingredients like peppermint and ginger help to aid digestion and alleviate bloating.

Once off the plane, make sure to get adequate fluids and seek out foods high in potassium, like bananas, avocados, or sweet potatoes. According to WebMD, potassium is crucial for dealing with bloating as it helps to manage your sodium levels, which in turn affect how much water your body holds onto.

Foods for Jet Lag

Best Gut-Healthy Foods to Eat Traveling

Photo by ANTONI SHKRABA from Pexels

Jet lag occurs when you travel long distances and across multiple time zones. As a result of this type of travel, your natural circadian rhythm becomes disrupted, which can affect everything from your sleeping patterns to your digestive health.

According to the Sleep Foundation, stomach problems are one of the most common symptoms of jet lag and can cause a reduced appetite, nausea, and constipation.

The key to beating jet lag is to stay hydrated by not just drinking adequate water and fluids, but also by opting for foods that have a high water content, such as cucumbers, celery, or watermelon.

It is also essential to ensure your body is receiving the proper electrolytes it needs to prevent or recover from jet lag. Foods that are high in electrolytes include avocados, nuts, and seeds.

Foods for Diarrhea

Traveler’s diarrhea is a common experience that can occur when adventuring, largely thanks to spending many hours of time in public places where you are exposed to poor public sanitation.

Aside from practicing preventative hygiene – such as frequently washing hands and being mindful of what you consume and where you buy food from – the best treatments for traveler’s diarrhea are anti-motility medications, such as Imodium, and drinking lots of fluids.

In terms of foods that help alleviate diarrhea, your best bet is to follow the BRAT diet until your symptoms clear up. BRAT stands for bananas, rice, applesauce, and toast. These foods are considered bland and gentle on your digestive tract, which helps you restore your body’s nutrients and fluids without worsening your diarrhea.

Foods for Energy-Boosting

Traveling takes a lot of both physical and mental stamina, which can sap you of the energy you need to have an enjoyable adventure.

One of the best types of foods for energy-boosting while traveling is complex carbs, such as whole grains or oats. Complex carbs are an excellent choice for restoring your energy while traveling, as they take longer to digest and provide a steady supply of energy throughout the day.

In addition to eating complex carbs, always make sure to drink a lot of fluids and get adequate rest when you feel your energy levels depleting. Sometimes the best solution to travel fatigue is good sleep.


Stomach issues are likely to occur during your travels but they do not need to become a hindrance to your fun! With the right foods, proper hydration, and adequate rest, you can maintain a healthy gut and experience the full enjoyment of your travels.

Vickie is the Social Media & Brand Manager at Organic Traditions - a leading brand of functional superfood products on a mission to make it easier for people to incorporate superfood nutrition into everyday life.

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