by Cheryl Lyons July 19, 2021

When you’re taking your dream vacation, you do not want to experience tummy troubles. The best way to remain in control of your digestive health is to choose what you eat carefully. It can be tempting to feast without control on vacation, but you also have to consider the consequences. Take a look at the top six foods to keep your gut healthy while traveling.

1. Probiotic foods

Probiotics are full of good bacteria that will ensure a healthy digestive system. You should carry probiotic capsules for everyday use when traveling. If you are suffering from an upset stomach, a probiotic containing the Saccharomyces boulardii strain can be a quick solution. It is known to relieve travelers’ diarrhea. 

You can also consume probiotics through healthy snacks like protein-rich Greek yogurt. This will help satisfy your hunger while also regulating bowels. 

2. Superfood snack mixes

You will find plenty of pre-packaged food snack mixes on the market that contain gut healthy superfoods. Flaxseed and chia seeds, in particular, will be very beneficial for your gut while traveling. 

Flaxseed strengthens the gut barrier by increasing mucus production and reducing gut inflammation. It contains both soluble and insoluble fiber. Chia seeds also happen to be a great source of fiber. They can reduce the risk of constipation and improve bowel movements.*

3. Water-Rich fruits

It is easy to become dehydrated when you are traveling. Beverages alone are not sufficient; you can also enjoy water-rich fruits such as berries, oranges, cucumbers, watermelons, and other juicy fruits. Not only do fruits help to boost hydration in the body, but they also supply nutrients like Vitamin C that can boost immunity.*

4. Herbal teas

You might be surprised at how effective tea can be as a traveling drink. Try drinking less of caffeinated coffee that may cause jitters and opt for herbal tea instead. Soothing teas such as chamomile and lavender will keep you hydrated and may help reduce anxiety.* You can also try out kombucha, which is a fermented tea. Kombucha also offers probiotics that can facilitate digestion. 

5. Bitter greens

Vegetables are a must when it comes to a healthy travel diet. Look for dishes with leafy bitter greens if you want to improve digestion and gut health. Having some greens on your trip will ensure that the foods you eat are digested properly. Plus, they can help you experience less pain and bloating if you do over indulge.

6. Dried fruits and nuts

If you want something to snack on quickly, dried fruits and nuts are an excellent option. Not only do they taste delicious, but they will also fill you up for a considerable amount of time. The best part is that you can carry your favorite mixture with you.

Of course, you are still free to treat yourself and enjoy the delicious local cuisine. You just have to make sure that you are balancing it out with healthy food that will keep your gut happy!


*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.




Cheryl Lyons
Cheryl Lyons

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