Traveling is an exhilarating experience full of new sights, sounds, and flavors. However, all the excitement can also disrupt our digestive system. There’s nothing like constipation and digestive issues to mess up a relaxing vacation.
Maintaining good gut health while traveling is essential for enjoying your trip to the fullest. We’re sharing some practical tips to help you stay regular and comfortable while on the go.
Stay Hydrated
Make sure to drink plenty of water throughout your journey, especially if you're flying or visiting hot climates. Dehydration can slow down digestion and lead to constipation.
Carry a refillable water bottle if possible, and aim to drink at least eight glasses of water a day. As a general rule, ask for a glass of water at a restaurant and drink that before ordering soda, alcohol, or coffee.
Eat Mindfully
While it's tempting to indulge in rich and exotic foods while traveling, be mindful of what you eat, especially if you have a sensitive stomach.
Opt for balanced meals that include plenty of fruits, vegetables, whole grains, and lean proteins as often as possible. Incorporating fiber-rich foods into your diet can promote regularity and support a healthy gut microbiome.
When eating, take small bites, engage in conversation, and soak up the sights. Slowing down and taking breaks while eating will help you pay attention to your body’s natural hunger cues and minimize the risk of an upset stomach.
You may also find it helpful to pack some healthy snacks that you can carry in your purse or backpack. These treats not only save you money but also minimize the temptation of ultra-processed foods and overeating at restaurants.
Pack Gut Health Supplements
To give your gut an immune system and a little extra boost while traveling, don’t forget to pack a gut health supplement like Somaya Life.
Somaya Life is all-natural and contains 10 Smart StrainsTM to help support a healthy balance of gut bacteria and overall wellness, helping you thrive on your trip. You can take Somaya Life with or without food, making it easy to work into your daily routine, even when you’re on the go.
Plus, unlike many other probiotic and supplement brands, Somaya Life doesn’t contain added sugar or artificial ingredients, so you’ll feel good about what you’re putting in your body.
Prioritize Sleep
Sleep plays a crucial role in gut health, as it allows your body to repair, regenerate, and rest. However, traveling can disrupt your sleep schedule, leading to fatigue and digestive issues.
Prioritize quality sleep by sticking to your regular bedtime routine and creating a comfortable sleep environment as best you can. If need be, bring comfort items from home, such as a white noise machine, natural calming sprays, eye masks, or comfort items for kids.
Avoiding caffeine, electronics, and large meals or snacks before bed can also help your brain wind down properly.
If you're crossing time zones, try to adjust your sleep schedule gradually ahead of time to minimize jet lag and build in extra time for rest.
Stay Active
Regular physical activity is beneficial for gut health as it helps stimulate digestion and promote bowel regularity. While traveling, incorporate movement into your daily routine.
Many areas have walking tours or hiking, allowing you to experience the area while getting some exercise. You can also call ahead and see if your hotel or short-term rental has a swimming pool, fitness center, or even yoga classes you can join.
Aim for at least 30 minutes of moderate exercise each day to keep your digestive system functioning smoothly.
Practice Stress Management
While we all like to think of vacations and traveling as relaxing, navigating unfamiliar environments and jam-packed schedules can be stressful. All that stress can wreak havoc on your digestive system, leading to symptoms like bloating, cramping, and constipation.
If you’re traveling for work or with kids, carve out some time for just you to disconnect and relax if possible. Practice stress management techniques such as deep breathing, meditation, yoga, or journaling can help keep stress levels in check and support your gut health.
Stick to Your Routine
While it's tempting to let go of your routine while on vacation, maintaining some consistency can be beneficial for your gut health.
Make reservations so you can enjoy fun vacation activities around your normal meal times and sleep schedules. While it’s OK to try new foods, stick to small portions and fill up on healthy foods your body is already used to digesting. Follow the same nighttime routine to signal to your body when it’s time to rest.
Additionally, if you have a daily routine for taking supplements or medications, continue to follow it while traveling. Consistency can help minimize disruptions to your digestive system and promote overall well-being during your trip.
Bon Voyage!
Maintaining good gut health while traveling is essential for enjoying a stress-free and comfortable journey. By following these practical tips, you can support your gut health and make the most of your travel adventures. Safe travels!
P.S. Don’t forget to take care of your gut health after vacation, too!
