Sometimes the joys of traveling can come with unpleasant side effects—namely, stomach issues. Bloating, indigestion, constipation, and diarrhea are all common travel complaints.
“Traveling in general can just naturally disrupt GI function,” says registered dietitian Ethan Balk, clinical associate professor of nutrition at NYU and director of the Masters’ Programs in Nutrition and Dietetics.
Changes in routine and nutrition are the main factors that lead to GI distress while traveling, says Balk. Sleep disruption, not drinking enough water, and eating less nutritious and lower fiber meals—especially more ultra-processed meals and snacks—can all contribute to an unbalanced gut, Balk says.
“Especially if you’re traveling in the United States, you’re more likely to eat more processed foods that are going to have less fiber, that are rich in salt and fat and sugar,” Balk says. “Those three nutrients sort of introduce a party to our intestine tract that can disrupt digestion.”
Below, Balk provides tips to keep your gut healthy and happy wherever you go.
Stay hydrated
Balk recommends bringing a reusable water bottle to fill in the airport—once you’re through security—and before the plane ride. Drinking enough water is especially important to help prevent and treat constipation while traveling, he says.
Balk also adds that despite the social media claims, you likely don’t need to bring electrolyte packets with you.
“Most people don’t need a whole lot of electrolyte replacement, it’s really just making sure you’re getting enough water,” he explains.
Wash your hands frequently
Be wary of traveler’s diarrhea, which is caused by eating or drinking contaminated food or water, or not washing dirty hands before eating or touching your face, cautions Balk. He advises keeping your hands away from your mouth and face, and washing your hands frequently—maybe more so than you would,” he says.
Drinking plenty of water is also important should you end up with a case of traveler’s diarrhea, as it can quickly dehydrate you. Additionally, sleep is key, as that will help keep your immune system strong.
“If you’re tired and dehydrated and then you get a virus, that’s just the perfect storm,” Balk says.
Bring over-the-counter meds
If you’re prone to GI issues, Balk recommends keeping some over-the-counter stomach medications on hand should you need them. That includes drugs like antidiarrheals (like Imodium), Pepto Bismol, antacids, and even probiotics.
“[Over-the-counter medications] can work wonders,” he says.
Balk recommends getting a probiotic that has at least 10 billion strains of bacteria and taking it a few days leading up to travel—but speak with your doctor before beginning any new supplement or medication.
Enjoy your trip—but keep it balanced
Enjoy your vacation and the delicious food you find, but try to eat as balanced as you can. That means incorporating fiber into meals (think: whole grains, fruits, and vegetables) and going easy on foods high in fat, salt, and sugar.
Skip social media hacks
While social media has plenty of travel hacks—like bringing along greens powders, dandelion tea, colostrum, and even chia seed water, Balk is skeptical that they will help your gut issues.
“If it seems kind of out of left field and there’s an expensive price tag attached to it, it’s probably not going to do much,” he tells Fortune.
Move your body
“Don’t discount the effectiveness of physical activity,” Balk says. Walking around the airport and getting up and stretching on the plane are especially important. That can help counteract the issues that arise from keeping your body—and your GI tract—stagnant, like bloating and constipation.
“If you’re moving then things are moving,” Balk says.
For more on gut health:
- 5 gut-healthy foods everyone should be eating, according to science
- Coca-Cola is Olipop’s and Poppi’s latest prebiotic soda competitor. But are ‘healthy’ sodas actually good for you?
- Probiotics and prebiotics are essential for gut health. Here’s how to get the best of both
