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Travel Survival Kit for Gut Issues
Traveling with Gut Issues: My Emotional and Physical Survival Kit
Photo by Ross Parmly on Unsplash
We all know that vacation isn’t always the relaxing escape it’s cracked up to be, especially if you have digestive issues. The unpredictability of international travel can wreak havoc on your gut, leaving you bloated, constipated, or worse. But don’t worry! Whether you’re traveling to Italy (like me this week) or any other place, there are ways to ensure your gut stays on track. Here’s my ultimate travel survival kit, both physically and emotionally, to keep your gut happy on the go.
Physical Travel Must-Haves for Gut Health
When it comes to travel, preparation is key. Here’s what I always pack for both my body and my gut:
Physical Essentials
Travel Pillow: A must-have for comfortable naps on planes or long drives.
Hypochlorous Acid Spray: Perfect for refreshing your face while flying.
Sunscreen Stick: This helps me reapply without touching my face — a total game-changer.
Belt Bag and Blanket Scarf: For a hands-free, comfortable travel and a cozy layer in case of chilly flights.
Gut Health Survival Kit:
Snacks: I never travel without turkey jerky, pumpkin seeds (for protein), and GoMacro mini protein bars. These are easy, portable, and gut-friendly snacks.
Electrolytes: I use a vitamin-heavy electrolyte blend (no stevia, no sugar), which helps combat jet lag and dehydration on international flights, and a more basic one (like Nuun) for domestic travel.
Supplements: I pack ginger or peppermint pills to help with bloating and motility, magnesium citrate for stool softening, and collagen stick packs to add to coffee to avoid a crash.
Immune Boosters: Biocidin throat spray and Quercitin/nettles are my go-to immune health essentials.
Digestive Enzymes: I never skip these when I travel. When you are eating at restaurants so often, do your body a favor and offer some digestive support. When it is easier to digest fat, fiber, and lactose, you will enjoy your meal a whole lot more.
Oral Probiotics (chewable): Another one for regularity and fresh breth.
My New Favorite Chikka Chikka fennel seeds. These are my new go-to for bloating and keeping my breath fresh. Fennel relaxes your small intestine and helps gas pass along instead of being trapped and causing bloat.
Check out all of my favorites on Amazon
The Emotional Side of Travel: Planning Ahead
Traveling with gut issues isn’t just about physical prep, it’s also about emotional prep. The more you plan, the less you stress. Here’s how I tackle the emotional side of things:
Research Ahead of Time:
Look up restaurants in the area with safe options for your dietary needs.
Check if there’s a grocery store nearby where you can pick up essentials.
For international travel, have an allergy card ready in the local language to make dining easier. Trust me — this is a life-saver!
If I’m staying somewhere unfamiliar, I make sure to find places with kitchens or washing machines for extra convenience.
Public Bathrooms: Are they available? Do you need coins? Having this info can save you a lot of stress when you’re out and about.
Extra Toilet Paper: Some countries may charge extra for toilet paper or have limits, so I always check if I need to bring my own.
Create an Index Card: Write down safe restaurants, their locations, and a few menu items that fit your needs. It’ll save you from panic searches on a language barrier or spotty Wi-Fi.
Enjoy your trip!
While I’m fortunate to be past the worst of my gut issues, I still get sick more easily once I finally relax — stomach bugs are real! But rather than fearing what could happen, I’ve learned that preparation is everything. With the right tools and mindset, traveling with gut issues doesn’t have to be stressful. In fact, it can be part of the fun!
You aren’t alone, and it’s not all in your head.
I am a registered dietitian helping women get to the root cause of diarrhea, constipation, and bloating so they can have predictable bowel movements.
Schedule a free, 15-minute call here
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Frequently Asked Questions
What is a Registered Dietitian and how is that different from a nutritionist?
A Registered Dietitian is a healthcare professional who has completed related coursework (usually bachelor's and master's degree) and been credentialed by the Academy of Nutrition and Dietetics via a board certification exam and 1200 hour supervised practice internship.
This is different from a nutritionist, as RDN's must comply with federal regulations, be licensed at the state level, and adhere to a code of ethics. Anyone, including you, can call themselves a "nutritionist".
RDN's use evidence-based recommendations backed by scientific research and have completed years of schooling to understand the human body, digestion, and metabolism of nutrients so they may make the most practical and appropriate recommendations without bias or misinformation.
Do you take insurance?
We can provide you with a superbill that offers codes for reimbursement of an out of network provider. We also accept health savings/flex savings cards for payment.
Insurance companies are not based in prevention or longer, thorough work. Think back to your last doctors appointment, did the doctor spend a full hour with you? Could you email the doctor over the weekend and expect a response?
The reason our programs work is because we offer a detailed, thorough, personalized service-not 15 minute increments that result in a band-aid solution.
The reason you are reading this is because you have tried the other ways, and they have not worked for you. This is the BEST kind of investment, one that saves time and money in the long run (no more $80 supplement purchases that do nothing).
Plus, you aren't alone on this journey. Our concierge style service offers messaging and phone check-ins as needed. When was the last time your insurance paid for a phone call on a Saturday afternoon so you could review a restaurant menu for safe options before a night out?
Is this an extreme elimination diet?
NO! You have tried those! In order for you to be successful, the foods we decide to eliminate should:
Make you feel better right away.
Be reintroduced via step by step process within 3 months.
Allow for you to still have PLENTY of options of things to eat within your budget, prep time frame, level of competency in the kitchen, and preferences.
Most of our clients are eliminating too many foods already, so the first step is usually to bring some variety back and give you all the resources you need to meal plan, grocery shop, and prep like a pro using foods that love you back and ultimately support a healthy gut.
Where is your office located?
This is a remote practice, and all sessions are via Zoom or similar, depending on your preference. No commuting to an office, waiting in a waiting room, having to leave work or getting a babysitter. Meetings and your patient portal are encrypted and HIPPA secure.
What do you offer that I cannot do myself?
I understand it seems like we can just search the internet or support groups to find a solution without making an investment. But, haven’t you tried this strategy already? How did that work out?
We offer answers to those contradicting recommendations (fiber or no fiber?), provide accountability (this time you WILL succeed!), and all recommendations are based on your body.
What works for one person does not work for another, and there is no one pill to heal your gut. If this was true, your physician would have given you the secret sauce years ago!
How does this work?
The first step is to schedule a free, 15 minute consult with Molly.
During your call, she will also explain the different options of our programs based on your story and needs.
From there she can place you with the right fit (group, 1:1, pediatric, etc) for an initial session that lasts around 70 minutes.
What happens at my first session?
We review your entire health history & organize what to tackle in order of priority (for example if you have chronic kidney disease and chronic diarrhea but kidneys are fine right now, we wouldn't focus specifically on kidney health right away). We review what you are currently eating and what your schedule looks like, your medications and supplements, and all of your questions. After this session, you will have:
-A personalized action plan with tweaks to diet, lifestyle, and the supplements (if appropriate) you take to feel better right away.
-Answers to all your burning questions about YOUR condition and history.
-An idea of why you may be experiencing the symptoms and/or frustrations you are dealing with.
-A meal plan and general outline of foods that work/do not work for your body.
We always recommend before you make a decision on how to proceed that you attend the initial session, which is packed with value. Price varies based on practitioner/program, and we discuss pricing during your 15 minute consult.
Do you address mold, MCAS, eczema, and hormones?
YES! We have found that these are all related to gut issues. The gut is connected to every other body system, so to heal involves looking deeper into other areas of the body, past or present toxin exposures, and all the other things! Hormones like estrogen and insulin are always a factor as well, and we work to bring the body back to harmony.
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