No matter how far you go or how you get there, travel can wreak havoc on your body. Especially your digestive system. Greasy foods, sleep habits, dehydration, and a complete change in schedule are among the top culprits of a screwy GI tract on vacation.

While there are endless tips and hacks you can try to avoid feeling bloated, nauseous, constipated, and just overall unwell, we’re sharing our top three travel tips to ensure you have the best vacation possible.

Nutrition While Traveling Is Key

Quality protein

Help avoid junk food temptations by packing (or planning on ordering) protein snacks and meals while traveling. These could be something as simple as a nut trail mix, protein bar, or protein shake. When ordering at a restaurant, look for items high in protein like hard-boiled eggs, grilled chicken, edamame, and Greek yogurt.

An on-the-go and super simple snack we love is a peanut butter honey wrap. Spread peanut butter onto a spinach or sun-dried tomato tortilla, top with ¼ cup of mixed nuts, drizzle with honey, wrap it up, and go!

Hydrate, hydrate, hydrate

Traveling, especially by plane, can quickly lead to dehydration. And dehydration leads to constipation – precisely what no one wants on vacation! We love this travel hack: practice drinking more water before your trip! That way, when your holiday begins, your body and mind are already accustomed to a specific fluid intake. 

For those needing extra GI tract assistance, ZypanⓇ, sold in our office, is the go-to supplement for healing acid reflux and helps with food digestion. Another helpful GI tract aid we recommend is Smooth MoveⓇ, an organic tea for digestion support and elimination. However, it’s important to note we do not recommend trying anything new while on vacation!

Stay moving

Physical activity increases blood flow to the muscles in the digestive system, helping to move food through our body. Of course, we’re not saying you have to work out on vacation (though we are big fans of sticking to a regimen!). Still, some easy, lighter activity can help kick-start your digestive system and keep your bowels regular while on the go.

After a big meal, take a brisk 15-minute walk to get your heart rate up and your blood flowing. Try to move every 30 minutes, whether it’s a few jumping jacks, climbing stairs, ten squats, or something else; regular, frequent activity is better than not moving at all. 

Need Nutritional Advice?

Don’t know where to start when it comes to eating healthy? At PHIT, we offer a nutrition program that’s customized just for you, centered around your fitness goals and your lifestyle.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. Always consult with a medical professional before trying anything new.