Your Gut Doesn’t Take a Vacation: A Dietitian’s Guide to Eating Well While You Travel

My Story: My Europe Trip Starts With Getting My Gut Ready

As I pack for my upcoming trip abroad I am reminded of something most people forget to pack - travel supplements.

As a registered dietitian, I get asked all the time: “Jackie, how do you eat healthy when you travel?” Honestly, I used to struggle with this too. My first few international trips left me bloated, sluggish, and constipated and that’s not exactly the vibe when you’re trying to enjoy a new city.

So over the years, I’ve built a solid travel wellness routine. And this weekend, as I prep for my Europe trip, I want to share everything I do so you can travel AND feel good doing it.

Because the truth is: your gut doesn’t take a vacation just because you do.

🪠 Why Traveling Wreaks Havoc on Your Digestion

Before I get into the solutions, let’s talk about WHY travel is so hard on your gut. Because once you understand what’s happening inside, the fixes make so much more sense.

• Dehydration: Airplane cabins have extremely low humidity. You lose water just by breathing. Add that to forgetting to drink enough water and you’ve got a recipe for constipation and bloating. 

• Disrupted routine: Your body runs on a circadian rhythm and so does your gut. When your sleep, meals and movement patterns are thrown off, your digestion follows.

• Limited food options: Airport food is mostly processed, low in fiber and high in sodium. Your gut bacteria literally thrive on diversity and they’re not getting it from a $14 airport wrap.

• Less movement: Sitting for hours on a flight slows down your digestive motility. Things just… stop moving.

Sound familiar? I’ve been there. Here’s what I do now and what I recommend to every single one of my clients before they travel.

📦 Tip 1: Pack Fiber & Electrolytes — Always

Why Fiber?

Fiber is the MVP of gut health. It feeds your good bacteria, keeps things moving and helps regulate blood sugar so you’re not riding energy highs and crashes all day.

When we travel, fiber intake drops dramatically. We’re eating out, grabbing quick bites, and our usual fruits, veggies and wholegrains are nowhere to be found.

What I personally pack:

• Sunfiber individual serving packs which are easy to mix in water

• Chia seeds in a small container or ziploc

• High-fiber snack bars, always look for 5g+ fiber per bar (my fave’s are Floura bars)

• Roasted chickpeas or almonds

Why Electrolytes?

Here’s what most people don’t realize: dehydration isn’t just about water. It’s about electrolytes such as sodium, potassium, magnesium - the minerals that help your cells actually absorb and use that water.

Planes are notorious for zapping your electrolyte levels. I always pack:

• Electrolyte sachets or tablets (no sugar-laden sports drinks)

• A pinch of pink Himalayan salt to add to my water

• Magnesium supplements - helps with jet lag and sleep!

Jackie’s tip: Mix your electrolytes in your water before you board the flight. Don’t wait until you feel dehydrated - by then, it’s already happened.

💧 Tip 2: Hydration on Flights — It’s More Than Just Drinking Water

I cannot stress this enough: the airplane is one of the most dehydrating environments you will ever sit in. The cabin humidity is often below 20%  for reference, a desert averages around 25%.

Here’s my flight hydration protocol:

• Bring your own reusable water bottle and fill it after security

• Ask the flight attendant for water every single time they come by & don’t be shy

• Sip electrolyte water, not just plain water

• Avoid alcohol and excessive caffeine - both are diuretics and will dehydrate you faster

• Eat hydrating foods: cucumbers, oranges and watermelon if you can carry them

I know you hate asking your neighbor to get up for the fourth time for a bathroom trip, but trust me landing hydrated feels like arriving in a completely different body. You’re alert, your skin glows, and your gut is happy.

🫙 Tip 3: Ask for a Fridge in Your Room

This is one of my most underrated travel tips but it’s one of my faves.

When I check into a hotel, the first thing I ask is: “Do you have a mini fridge in the room, or can I request one?” Most hotels either already have one or can provide one at no charge.

Why does this matter so much? Because a fridge gives you options.

• You can store fresh fruit, yogurt, cut vegetables, hummus

• You can buy groceries and not rely 100% on restaurants

• You control what goes into your body, even while traveling

Without a fridge, you’re stuck eating out every single meal and while that’s fun, it’s also a lot of sodium, oils, and processed ingredients that your gut will not thank you for after day three.

🛒 Tip 4: Make a Grocery Store Stop When You Land

This is non-negotiable for me. Before I even get to the hotel, I’m Googling the nearest supermarket or local farmer’s market and within the first few hours of arriving at my destination, I make a grocery run.

My go-to grocery list when I land:

• Greek yogurt (for gut-friendly bacteria)

• Fresh fruit - I personally love picking up whatever local, seasonal fruit is native to the place I'm visiting. It's the most delicious way to eat fresh AND experience the culture!

• Pre-cut vegetables or a bag of salad

• Hummus or nut butter

• Whole grain crackers or rice cakes

• A good quality local herbal tea

• Sparkling water or coconut water

This one habit has completely transformed how I feel on trips. Instead of waking up and eating whatever’s available, I have nourishing snacks ready to go. I can eat breakfast in my room, fuel my mornings right and save my restaurant meals for when I actually want to enjoy them, not just survive on them.

Pro tip: In Europe, local markets and small grocery stores often have the most incredible fresh, seasonal produce at very affordable prices. It’s also a gorgeous way to experience local food culture!

✅ Your Travel Gut Health Checklist

Before you zip up that suitcase, here’s your quick checklist:

• Pack fiber supplements (Sunfiber, chia seeds)

• Pack electrolyte sachets or tablets

• Bring your reusable water bottle

• Hydrate actively on the flight

• Request a fridge at your hotel

• Make a grocery store run within 24 hours of landing

• Stock up on yogurt, fresh fruit, and healthy snacks

• Take your probiotic daily (especially during travel)

❓ Frequently Asked Questions

Q1: What are the best supplements to take while traveling?

I always recommend a good probiotic, magnesium (helps with digestion and sleep), vitamin C, and electrolytes. If you’re crossing time zones, melatonin can also be helpful for resetting your rhythm. Always consult your healthcare provider before starting new supplements.

Q2: How do I avoid constipation when I travel?

Stay hydrated, keep your fiber intake up, move your body even if it’s just a 20-minute walk, and try to maintain some routine around your mealtimes. Warm lemon water first thing in the morning is also a great natural digestive stimulant.

Q3: Is it okay to eat local street food while traveling?

Absolutely — that’s one of the joys of travel! Just balance it with some gut-supporting habits. Eat street food mindfully, choose cooked over raw foods in unfamiliar destinations, and keep up with your probiotics to support your gut microbiome.

Q4: How much water should I drink on a flight?

A good rule of thumb is 250ml (about 8oz) of water for every hour you’re in the air. So on a 10-hour flight, that’s about 2.5 litres. Add electrolytes to make sure you’re actually absorbing and retaining that hydration.

Q5: What if I don’t have access to a grocery store?

Most convenience stores, even in airports and small towns, carry bananas, nuts, yogurt, and bottled water. Prioritize these over chips and candy bars. Even small choices add up and make a real difference to how you feel.

Q6: Can probiotics actually help with travel gut issues?

Yes! Research supports probiotic use for traveler’s diarrhea and general gut disruption. Start taking your probiotic at least a week before you travel so your gut is well-supported going in, and continue throughout your trip.

🌿 Final thoughts from your dietitian

Travel is one of the most beautiful things you can do for your soul. It expands your mind, fills your heart, and creates memories that last forever.

But none of that is as enjoyable when you’re bloated, exhausted and running to the bathroom every hour. Your gut health is the foundation of your overall wellbeing and with just a little bit of planning, you can absolutely maintain it even when you’re thousands of miles from home.

I’m heading to Europe this weekend with my supplements packed, my water bottle ready, and a grocery run already on my itinerary. I’ll be sharing everything in real time on my Instagram — come follow along! @hacketthealth 

Have questions about your specific gut health needs while traveling? DM me on Instagram or book a consultation — I’d love to help. ❤️