5 Tips for Better Gut Health While Traveling

It’s almost spring break, which means it’s time to start planning your journey. We’re not talking about your travel plans—we’re talking about your health journey and how to keep feeling your best even after hours on the road, train or plane. This is especially important for your gut and digestive health.

“A balanced microbiome is your travel MVP—supporting smooth digestion, steady energy and a resilient immune system,” gastroenterologist Will Bulsiewicz, M.D., wrote in a recent Instagram post. The gut doctor provided five tips to keep your gut health in check through the bumpy roads of traveling, from what to eat to surprising habits you should include while on the move. Here’s what to know.

Stay Hydrated

One of the best things you can do for your body is to stay hydrated, and it’s not just for quenching your thirst. It can actually help with constipation, which can be a tricky issue while traveling.

“Travel can be a hydration thief,” Bulsiewicz says. “Bring a reusable water bottle and sip often. Your gut needs adequate hydration, and it helps to keep you in rhythm.” Be sure to empty your water bottle before going through TSA!

Pack Gut-Healthy Snacks

“Gut-healthy snacks” may not sound the most appealing, but the fibrous bites we’re thinking of may already be some of your favorite healthy to-gos. Fruits, nuts and seeds are gastroenterologist-approved and pack well for any journey. And fruit is especially great because it’s a hydrating choice on top of being fiber-packed, which is a win-win.

Bring along some of our highly rated snack recipes like Roasted Pumpkin Seeds or Maple-Nut Granola with a side of berries for fulfillment between meals.

Prioritize Fiber-Rich Foods

We know that the gut microbiome loves nutrients like prebiotics and fiber, so why not prioritize foods rich with those gut-friendly helpers when your body needs it most? Chia seeds, greens, beans, berries, bananas and pears are prime examples of foods packed with gut-healthy fuel.

But travel may be a time where supplements may be a fit, and Bulsiewicz explains that a prebiotic supplement could be a good choice when paired with a nutrient-packed eating pattern.

“In addition to fiber-rich foods, travel is an ideal time for supplementation as a reliable, convenient source of prebiotics to feed and fuel your gut microbes and keep them up and running and keep the bowels moving in rhythm,” he shares.

Make Sure to Move

Whether you’re on a road trip or a long plane ride, being sedentary for too long can cause digestive issues like constipation.

“When you move, your intestines move. When you are sitting for hours on end, your bowels go dormant,” Bulsiewicz explains. “Focus on activity and movement wherever possible. Your gut thrives on action!” Whether it’s opting for stairs when you can, walking during a layover or taking a rest stop to stretch your legs, your gut will thank you for the movement.

Manage Your Stress

It’s easier said than done, but managing your stress levels can be key to keeping your stomach at ease. Plus, poor gut health can increase anxiety and depression risk; as Bulsiewicz puts it, the “gut-brain connection is real,” and travel stress can add fuel to the fire.

The doctor recommends activities like deep breathing or journaling to help keep you grounded even when you’re in the sky. It can make all the difference when it feels like your mind is traveling faster than you are.