Summer travel is exciting, but changes in routine can quickly affect digestion. Between long flights or car rides, eating out more often, changes in hydration, time zone shifts, and less movement throughout the day, many people notice they feel bloated, sluggish, or constipated while traveling.
The good news? A few simple nutrition habits before and during your trip can help support gut health and keep you feeling your best while away from home. Supporting digestion does not need to be complicated. Focusing on fiber, hydration, balanced meals, and consistent eating habits can go a long way in helping you stay regular while traveling this summer.
Increase Fiber Before Your Trip
One of the best ways to support digestion while traveling is to focus on fiber before your vacation even begins. Many people wait until they are already constipated to think about gut health, but building healthy habits ahead of time can make a huge difference.
Fiber helps support regular bowel movements, gut health, and fullness. Some easy ways to naturally increase fiber include:
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Adding berries or bananas to breakfast
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Including beans or lentils with lunch and dinner
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Snacking on nuts and seeds
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Choosing oatmeal or chia pudding in the morning
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Eating more vegetables throughout the day
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Swapping juice for whole fruit
When eating out while traveling, look for meals that include vegetables, beans, whole grains, avocado, or salads to help support digestion while still enjoying your trip.
Support Your Gut Health at Night
Many people also find that adding a fiber supplement like psyllium husk to a nighttime routine can help support more regular morning bowel movements while traveling.
A simple evening gut-support drink could include psyllium husk mixed with:
Designer Greens can help add extra nutrients and greens into your day, while Designer Reds provide antioxidant-rich ingredients that can support overall wellness. Pairing these with psyllium husk and plenty of water may help support digestion and bowel regularity while routines are disrupted during travel.
Do Not Skip Meals While Traveling
Travel days can easily turn into long stretches without eating. Between airport security, road trips, excursions, and busy schedules, many people unintentionally skip meals and then end up overeating later in the day.
Keeping consistent meals and snacks can help support digestion, energy levels, and blood sugar balance while traveling.
One easy option is bringing along convenient protein shakes or smoothies like:
Having protein available while traveling can help you stay on schedule with meals and prevent relying entirely on fast food or processed snacks during long travel days.
Choose Gut-Friendly Travel Snacks
Packing snacks ahead of time is one of the easiest ways to support digestion while on the go.
Some great travel-friendly options include:
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Raw nuts and seeds
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Fresh fruit
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Roasted chickpeas
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Protein smoothies
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Flaxseed crackers
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Nut butter packets
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Roasted Edamame
These foods provide fiber, healthy fats, and protein to help keep you full and support gut health while traveling.
Support Digestion With Protein and Probiotics
Protein is important during travel because it helps support fullness, stable energy levels, and balanced meals when routines change.
Our protein powders include a Digestive health blend containing prebiotics, probiotics, and fiber, which may help support gut health while traveling.
Products like:
An easy way to add protein to your coffee or smoothies while also supporting digestion with added prebiotics and probiotics.
Additional Gut Support While Traveling
Travel can sometimes create additional stress on the digestive system. Some people choose to add extra gut-supportive products into their wellness routine while traveling.
Products like:
may help support overall wellness and gut health while traveling. Convenient travel-friendly products can make it easier to stay consistent with healthy habits even during busy summer schedules.
Focus on Progress, Not Perfection
Vacation and travel are meant to be enjoyed. Healthy eating while traveling does not need to be perfect to support your digestion and overall wellness.
Focusing on simple habits like:
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Drinking enough water
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Adding more fiber
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Eating fruits and vegetables
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Bringing balanced snacks
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Including protein regularly
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Staying consistent with meals
can help you feel more energized and comfortable during your trip.
Supporting your gut health before and during summer travel can help you enjoy your vacation feeling your best without stressing over every meal.
Created by Ambassador Ginger Cochran, MS,RDN,CDCES
