Traveling soon? Here’s how to keep your gut happy—even when your routine isn’t.
Vacation is supposed to be relaxing… but no one tells you your gut might not get the memo. Between airport snacks, unfamiliar foods, disrupted routines, and stress (yes, even “good” stress), your digestive system can get a little off-track while traveling.
Whether you’re dealing with bloating on the plane, constipation in a new time zone, or an all-inclusive buffet that leaves you feeling not-so-inclusive of your pants, this guide will help you keep your gut feeling good—so you can actually enjoy your trip.
Common Gut Issues That Happen on Vacation
Before we dive into tips, let’s talk about the not-so-fun but all-too-common travel digestion issues:
- Constipation while traveling: Often triggered by dehydration, sitting too long, a disrupted routine, or ignoring the urge to go.
- Diarrhea (aka traveler’s diarrhea): Caused by overly rich or fatty food—or unfamiliar bacteria (yikes).
- Bloating and gas: From high-sodium meals, carbonated drinks, or plane pressure.
- Heartburn or indigestion: Eating too fast, too much, or just general travel stress can throw digestion off.
- Overeating junk food: Airport and road trip snacks are notoriously unhealthy, and stress eating is real.
- Disrupted gut microbiome: Thanks to less fiber, more sugar, and lots of indulgence.
Sound familiar? Good news: there’s a lot you can do to prevent these.
1. Stay Hydrated (More Than You Think You Need)
Flying, sunshine, salty foods, and cocktails all dehydrate you—and dehydration is a major culprit behind travel constipation.
💧 Gut Tip: Carry a reusable water bottle and aim for at least half your body weight in ounces daily (more if you’re in the sun or flying). Add electrolytes if you’re sweating a lot or drinking alcohol. I love these travel-friendly electrolyte packs.
2. Don’t Skip Fiber—Even on the Road
Fiber is your gut’s best friend. But when you’re eating out more than usual, it’s easy to fall short.
🌿 Gut Tip: Pack some fiber-rich snacks like chia seed bars, high fiber protein bars, roasted chickpeas, or dried fruit (prunes and apricots are MVPs). Try to add veggies or fruit to every meal—even a side salad or some berries count!
👉 If your issue is loose stools while traveling, soluble fiber (like oats, bananas, or cooked carrots) can help firm things up. Dietitian Tip: Fiber Supplements help with constipation AND Diarrhea.
3. Take a Probiotic (and Eat Probiotic-Rich Foods)
Travel messes with your gut microbiome—especially if you’re eating a lot of new or processed foods.
🌱 Gut Tip: Bring a shelf-stable probiotic with you. This one from Ritual is my go-to. You can also try getting probiotics from food sources like yogurt, kefir, kombucha, or kimchi if you find them while traveling.
4. Be Mindful—Not Rigid—With Meals
Vacation is about enjoying yourself. But it doesn’t mean you have to go all in at every single meal.
🍽️ Gut Tip: Try the “1-2-3” plate rule: aim for 1 protein, 2 veggies, and 3 bites of whatever indulgence you’re excited about (of course, have more if you are loving it! You are on vacay, enjoy yourself!). Chew slowly, pause between bites, and give your body a chance to catch up. (Check out my Mindful Eating Guide)
Also: avoid all-day grazing. Frequent, low-quality snacking can overwhelm digestion—especially when you’re sitting a lot.
5. Get Moving (Even Just a Little)
Movement helps keep your digestion going strong—literally.
🚶♀️ Gut Tip: Take a short walk after meals, stretch during long travel days, or do a 10-minute mobility session in your room. Even a quick walk around the block helps beat bloat and keeps things moving.
6. Watch the Alcohol—Your Gut Isn’t as Fun at Parties
Alcohol can mess with your gut bacteria, irritate your GI tract, and dehydrate you (again—constipation’s best friend).
🍹 Gut Tip: If you’re drinking, alternate with water and keep it to 1–2 drinks per day max. Choose simple mixers like soda water with lime. And try a mocktail night every so often to give your gut a break.
7. Be Smart With Caffeine (Especially on Travel Days)
Coffee can help things move along—but too much can irritate your gut, especially on an empty stomach or under stress.
☕ Gut Tip: Stick to your normal caffeine routine, drink water alongside, and consider gentler options like matcha or black tea if you’re sensitive. Don’t forget to drink plenty of water!
8. Support Digestion With Simple Add-Ons
Sometimes, your gut just needs a little backup.
🌿 Gut Tip: I always bring:
- Ginger chews, lozenges or ginger tea – for bloating and nausea
- DigestZen Essential Oil Mix – I swear by this!
- Magnesium citrate – keeps things regular
- Digestive enzymes – super helpful when eating rich or unfamiliar foods
Check out my full Gut Travel Essentials Kit for a complete list.
9. Plan Ahead for Emergencies (Ahem, Bathroom Troubles)
You don’t want to think about it—until you really need to.
🚽 Gut Tip: Bring a few “just in case” items:
- Imodium or activated charcoal (for diarrhea)
(Always talk to your provider before taking any meds, even OTC.) - Magnesium citrate or a gentle stool softener (for constipation)
- Travel wipes or tissues (because… you just never know)
Your Gut Needs a Vacation Too
Taking care of your gut while traveling doesn’t mean missing out—it just means staying mindful, hydrated, and prepared.
Because let’s be real: nothing kills vacation vibes faster than getting stuck in the hotel bathroom 🙃
🧳 Shop My Gut Travel Essentials
Here’s what I pack to keep my gut happy while traveling
- Probiotic capsules
- Magnesium citrate
- DigestZen Essential Oil Mix – Gel Caps
- Electrolyte powder (on the go packs)
- Ginger chews and Ginger Lozenges
- High-fiber protein bars
- Chia Seed Bars
- Roasted Chickpea packs
- Prune Packs
- Dried Apricots
- On the Go Fiber Supplement
- Travel wipes
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