How to Travel Without Trashing Your Gut or Your Routine

By Jackie Hackett – Currently exploring Europe with my carry-on and my gut health intact

Traveling is a gift, but jet lag, airport food, long sightseeing days, and hotel buffets can easily throw your digestion, energy, and mood off track. That doesn’t mean you have to stick to boiled veggies and skip all the fun. With just a little planning and a few gut-smart habits, you can travel, enjoy, and still feel like yourself in your own body.

Whether you're on a weekend getaway or a month-long adventure, these practical tips can help you support your digestion, reduce bloating, and keep your energy steady-without missing out on the local eats.

1. Start With a Morning Anchor

Your morning routine sets the tone. Even if you're not following your exact habits from home, aim for a simple ritual:

• Hydration first. Warm water with lemon, salt, or electrolytes if you're flying or walking a lot.

• Movement matters. Even 5-10 minutes of stretching or walking before breakfast can keep your digestion moving.

• Don't skip breakfast. A protein-forward start like eggs, yogurt, or a smoothie keeps blood sugar balanced and helps prevent the late-night snack spiral.

2. Don’t Let Your Stomach Be the Trash Can of Your Itinerary

It’s tempting to eat everything just because it’s new or part of the “experience.” Choose your indulgences with intention.

• Enjoy the pasta. Eat the gelato. But maybe not in the same meal, every day.

• Keep one meal balanced and gut-friendly each day—fiber + protein + healthy fats.

• Carry snacks (more on that below) to avoid hanger-based decisions.

3. Pack Gut-Smart Staples

Don’t rely entirely on hotel food or street vendors. A few small things in your suitcase can make a world of difference:

• Digestive enzymes for heavy or unfamiliar meals

• Probiotic or fermented snacks like shelf-stable kimchi packets or yogurt drinks

• Travel-friendly protein: nut butters, collagen sachets, protein bars

• Magnesium citrate: great for constipation on the go

• Ginger chews or peppermint tea bags: soothes bloating and motion sickness

4. Support Digestion on the Move

• Chew slowly. Helps digestion start in the mouth. Don’t eat while walking.

• Bitter foods or herbal teas post-meal: arugula, dandelion, or mint teas can boost bile flow.

• Take a post-meal walk. It aids digestion and helps blood sugar, especially after big meals.

5. Routines Ground You-Even Loose Ones

Travel throws structure out the window, but a few anchor habits keep your system stable:

• Sleep around the same time

• Get sunlight first thing

• Hydrate every few hours

• Keep your meals on a semi-regular schedule

6. Regulate Stress to Regulate Digestion

New places, missed trains, or travel hiccups can spike cortisol-affecting your gut, hormones, and energy.

• Deep breathing before meals

• 10-minute quiet breaks in nature or your hotel room

• Journaling or walking without your phone

• Say no to overpacked itineraries-your body isn’t a checklist

7. What I Always Carry While Traveling Abroad

• Collapsible water bottle

• Electrolyte sachets

• High-fiber crackers or oats

• Portable protein: roasted chickpeas, seed mix, jerky

• Herbal teas (peppermint, chamomile)

• Eye mask + earplugs (sleep is digestion's best friend)

• Mini essential oils (peppermint for bloating, lavender for calm)

• Your favorite nut butter pouch-lifesaver on travel days

Travel should be about joy and connection, not digestive drama or blood sugar crashes. If you’ve been feeling off every time you travel-or just want to prep like a pro-this is your reminder that small habits make a big difference.

Want to know what to eat, pack, or carry when traveling abroad? Or how to avoid gut crashes without giving up gelato or Aperol Spritz? Let’s get on a call and build your travel health kit together-for you or your family.

FAQs – Gut Health & Travel Tips

Q: Can I take probiotics while traveling? 

A. Yes. Look for shelf-stable probiotics or fermented foods. Traveling can shift your microbiome, so a little support goes a long way.

Q: I get constipated every time I fly. What should I do? 

A. Hydrate well, add magnesium citrate at night, walk often, and avoid alcohol or salty foods in flight.

Q: Is it okay to eat street food? 

A. Yes, if it's freshly cooked, hot, and served from a busy place with high turnover. Carry digestive enzymes just in case.

Q: I always feel bloated on vacation—why? 

A. Changes in food, less movement, stress, and overeating can all impact your digestion. Try mindful eating, bitter teas, and gentle walks after meals.

Q: How do I eat healthy at the airport? 

A. Pack your own snacks, or choose a protein-rich meal with some fiber—like grilled chicken with veggies or a rice bowl. Avoid anything overly processed or super salty.