Traveling is an exciting endeavor. You get to experience new sights, sounds, and experiences—but it can also come with its fair share of downsides. That includes possible digestive issues. There are several reasons that you may experience issues like gas, bloating, constipation, diarrhea and more while you’re jet-setting, from the food you indulge in, to a change in routine, to stress levels. Luckily, there are several things you can do to mitigate these issues.
To get some of the best tips and tricks for keeping your digestive system running smoothly while you travel, we spoke to dietitian and nutritionist Krutika Nanavati. She told us that staying hydrated, maintaining a healthy diet, and managing your stress levels can all help. Learn more about each of these tips below.
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1. Stay Hydrated
One of the biggest factors that effects your gut health is your hydration levels. Unfortunately, Nanavati points out that many people experience dehydration while traveling.
"Dehydration can cause issues while traveling, as water helps your body break down food and aids digestion," she explains. To combat this issue, she recommends ensuring you drink ample amounts of fluids while on vacation.
"Make sure to drink plenty of water, especially during long trips or when flying," Nanavati says. "Carry a reusable water bottle and fill it up regularly at airports and rest stops." Noted!
2. Eat Healthy Foods
While traveling, especially if you're in a new place, you're likely to eat some new foods. Nanavati points out that "eating unfamiliar foods can lead to an upset stomach, especially if the food is high in fat or spices." While that's not to say you shouldn't branch out and enjoy all the food the world has to offer, it is important to choose healthy options as often as possible if you want to keep your digestive health on track.
In addition to unfamiliar foods, you also might find yourself bringing processed snacks on the road, or purchasing them at the airport. This is a habit you should definitely avoid for the sake of your gut. (Check out some of the worst processed foods for your gut here.)
"Avoid processed and sugary foods while on the road and opt instead for fresh fruits and healthy snacks. These foods are easy to find in most airports and can help keep your digestive system healthy while you travel," Nanavati suggests.
3. Monitor Your Stress Levels
Unfortunately, traveling can cause a lot of stress for some people, and stress is one major culprit of digestive issues. "The stress that comes with travel and changes in routine can cause digestive distress," Nanavati notes. "High stress levels can increase inflammation, which could lead to digestive problems like bloating." You can learn more about how stress effects your gut here.
While a little bit of stress is expected while you travel, there are many things you can do to help manage it and keep your stress levels low. You can find time to meditate, get some exercise, and practice mindfulness. All in all, the best way to manage your stress is to find what works for you. Click here for some of the best options.
The bottom line
Overall, the best ways to keep your digestive system happy and healthy will likely be personal to you and your health needs. However, ensuring that you're drinking enough water, eating healthy foods, and keeping stress to a minimum are three things that everyone can benefit from, especially while traveling.
