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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