A bloated belly has to be my least favorite thing to pack while traveling.
It happens so often when we travel for a few reasons~
If you are like I was for years and feel like your slowed digestion, bloated belly, and constipation while traveling takes away from the joy of your trip, this blog post is for you!
Then, bookmark this post, and review them right before your next trip. Put them into action the next time you fly somewhere and see how they work for you. They have done wonders for me over the last few years!
I’m currently in Hawaii and feel free of bloating, which would not have been the case a few years ago. These 7 tips truly help keep your digestion moving while you travel, and I know they will make you feel better!
1. Lemon Water- If you have a morning lemon water routine at home (cup of warm water + juice of half a lemon first thing in the AM on an empty stomach) it’s really helpful to keep it up while you travel. Your body likes that consistency, and we know that this routine helps with detoxing, it’s immune boosting, and it gets our digestive juices going, all things to help with digestion.
If you are traveling to a condo with a kitchen, either bring some lemons (I always pack them in my checked luggage) or grab some first thing when you get in. If you are staying in a hotel and don’t have a kitchen, any local coffee shop will give you a cup of hot water. Some even have lemon slices!
2. Tea- Tea is great for a myriad of reasons but some are extra good at supporting digestion. After your morning lemon water, or anytime you are feeling bloated, sip on a cup of tea to get your digestion warmed up and moving. Some extra helpful digestive teas include peppermint, green, or ginger.
I typically pack my own tea bags because I don’t know what kind will be available to me. If you don’t have a kitchen, again, grab a cup of hot water at a nearby coffee shop or restaurant, steep, and enjoy!
3. Movement- It’s really helpful to get in some movement the day of your flight and the day after you fly. When we fly our body gets puffy. Getting out and moving it and letting our blood circulate really helps to minimize the puffiness and get our bowels moving.
This part can be really fun! If you are someplace warm, go for a swim, do yoga outside, go for a jog to explore your new surroundings, or do some paddle-boarding. If you are somewhere cooler and aren’t into an outside workout, check the Mindbody app and see what kind of classes are nearby or go for a long walk. Anything to get your blood pumping and digestion moving in the right direction.
4. Bring a Gut Nourishing Mix- I started doing this a couple of years ago and I think it makes a big difference. Before I head off on my trip I put together a big mix of gut supporting powders and seeds and bring it with me. I add a bunch of phsyllium husk powder, flaxseed, chia seeds, sesame seeds, and anything else I feel would be helpful (I often add a sea veggie like dulse flakes for hormone support). I mix it all up and pack it with me in an airtight container.
Each morning I mix a tablespoon or two of it into a smoothie, sprinkle it into my breakfast bowl, or straight up chug it with water. It might sound strange but it’s powerful. I’m getting in a lot of gut and digestive supporting foods that I believe help with consistent poops, and I’m getting in a lot of healthy nutrients.
5. Fiber- You know that you need fiber to help with digestion. It’s imperative. But when we travel we often buy more processed takeout foods. These options usually have significantly less fiber. So, I like to be a bit of a detective when I’m out, constantly looking for meals that look good but are also full of fiber.
A few ingredients I look for- beans, chickpeas, oats, berries, greens, brassicas (Brussels sprouts, cabbage, broccoli, cauliflower, etc.), lentils, and veggies. I often look for oatmeal, smoothies, or eggs with beans (Mexican style scramble) for breakfast, a salad with lunch (ideally one that has chickpeas or a fiber filled veggie), and anything with beans and veggies for dinner.
This doesn’t mean I don’t indulge a bit on vacay. I do! But I shoot for one or two meals a day that are fiber filled and then let loose on the third.
6. Skip Meals on the Plane- I heard this tip years ago and I’ve tried it a time or two and I have to say, it helps! Flying makes us inflamed and puffy, which is happening in our digestive tract as well on our flights. Giving it a few hours to rest and not worry about digesting on top of that can be really helpful.
Try eating a couple of hours before the flight, if you can, and stick to water or tea on the flight. Grab your next meal once you land and see if that helps with bloating and puffiness.
7. Heating Pad- My new favorite thing to pack for a trip is my heating pad. I whip it out every morning and sit with it on my belly for about 30 minutes while drinking my lemon water. The heat is good for blood circulation, something that is disrupted quite a bit while we fly. This daily blood circulation support has made a big difference in minimizing bloating and helping with moving bowels.
Alright, I hope this post helps the next time you head off on your vacation!
Feeling bloated is the last thing you want when hitting the beach or going skiing with your loved ones. Give these a try and you might notice some big changes in how you feel!