Whether you enjoy traveling or not, it can do a number on your digestive system. Changes in your regular eating habits, not drinking enough fluids and the stress of logistics and timing all play a part in the digestive upset that people experience when they are away from home. Read on for my top tips for maintaining regularity and avoiding digestive upset while traveling:

Don’t leave home on an empty stomach

If possible, eat a meal before you leave home. The longer you can stick to your regular eating habits, the better. Make sure your pre-trip meal includes a combination of protein and fiber to keep you feeling full and discourage any airport impulse purchases (hello Reese’s peanut butter cup…)

Hydrate, hydrate, hydrate

Be sure to keep up with your good hydration habits in the days leading up to your trip, and bring an empty water bottle or buy one as soon as you get through airport security. Simply having water increases your chances of sipping and avoiding the side effects of dehydration like headaches and constipation.

I love my Hydaway collapsible water bottle because it is SO perfect for travel. I can pack it flat, fill it up when I get to the airport and collapse when it’s empty again. Plus, once you get to your destination, it can easily be thrown into a purse or backpack and ensures that you ALWAYS have something to drink from.

If you’re someone that likes a little flavor to help with hydration, I highly recommend these sugar-free, crystallized citrus packets from True Citrus. They are easy to pack and carry with you at all times and seriously taste like you just squeezed a piece of fruit into your drink.

Finally, look for hydrating fruits and veggies while away from home too! While eating out, choose meals and snacks with cucumber, cantaloupe, pineapple, bell peppers, salad greens, citrus, and grapes, which are all high in water content (and taste great).

Bring nutrient-dense snacks (especially some with fiber!)

Traveling can disrupt your normal eating patterns leaving you hangry and reaching for whatever salty or sugary snack is the closest. Avoid a desperate situation, and bring some nutrient-dense snacks along with you.

I always bring "fresh" snacks for the onset of my trip like a ProBar Live, banana or orange, cut veggies, or a cheese stick and stock up on shelf-stable options for later in the journey. Here are some of my favorites:

• FODY bars (use code 1118khouts for 15% off your first order from FODY foods!)

• Pumpkin seeds

• Popcorn

• Freeze-dried fruit

• Peanut butter packets

• Parmesan or cheddar cheese crisps

• Oatmeal cups or packets

Don’t ignore the mind-gut connection!

Traveling can be stressful even if you are headed some where fun! We know that stress can trigger digestive upset, so bring along relaxation aids that will make you as comfortable as possible.

I always have my Dr. Bronner’s lavender hand sanitizer in my bag for a quick burst of calming aromatherapy as well as a large scarf that can double as a blanket, if necessary. For really long flights, you may want comfortable socks, an eye mask or noise cancelling headphones to get you to a zen place.

Diaphragmatic breathing is also a sanity saver for me in any stressful situation. Focusing on your breath is an effective way to encourage your body to relax. For those who are prone to digestive upset, activating the diaphragm gently massages the intestines and stomach, which can reduce abdominal pain, urgency, bloating and constipation.

And if all else fails… be prepared to tame tummy troubles

I love crystallized ginger when nausea and indigestion crop up. For me, nothing works faster than a sweet and spicy piece of ginger.

Peppermint and ginger tea are my go to’s for digestive relief at home and are incredibly easy to take on the go to, too. Just about anywhere you go– on a plane, in a hotel or at your in-laws– hot water is accessible to make a quick cup of tea that can help with bloating and other discomfort.

I always recommend clients look for fiber-rich foods to fill up their diet, but fiber supplements can be a good option in a pinch. I like Regular Girl because you can’t taste it AT ALL when mixed into water– plus, they sell it in easy-to-transport packets. Get 10% off your first purchase with the code FEED10!

If you use any digestive aids or enzymes like Lactaid or Beano, remember to pack ‘em! Although it’s easy to find both in the US if you forget, you should definitely bring extra for international travel where these products aren’t as easy to find.

Need more travel tips or help dealing with digestive upset while on the go? Email me at KristinHoutsRD@gmail.com to hear more about one-on-one counseling and my 12-week IBS management program!

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