Summer is ideal for traveling (no coats required) and having fun with friends and family. What do you look forward to most? Relaxing by the beach or pool, exercising, hiking, biking, grilling outside, and reading. Ideally all of the above.

However, there’s something many of us experience, but don’t talk about—gut issues while traveling. Issues like constipation, diarrhea, gas, and bloating can flare up on-the-go, or even become worse during travel. Flying or being in a country without access to our “normal” diet or foods can exacerbate things, too.

Why? Digestive issues tend to worsen when our routine differs. Luckily, there are some simple ways to keep your GI on track! Traveling is for exploring, creating new memories, and enjoying yourself—not being stuck in your hotel room all day.

  • Swap that fruity cocktail for water and a walk or run.

It’s easy (and fun) to indulge on vacation, but fruity drinks like pina coladas are loaded with sugar that will wreak havoc on your gut. These drinks also dehydrate, and traveling already dehydrates us, so upping that water intake is very important. Bring a portable water bottle with you so you can fill it up any time you like for maximum hydration. I like to get active once I get to my destination, as this can also help get things moving inside.

  • Focus on fiber.

If you typically eat healthy (Golden Goddess Plate), then your gut is going to be upset when travel. Lots of pasta or french fries can turn the tables on your system, so increase your fiber intake. Order a side salad and some veggies—most restaurants are very accommodating. Include berries in your breakfast and add avocado to your burger or salad whenever possible to keep things on track. 

  • Pack your own snacks and goodies. 

I always pack staples that I know agree with my stomach. My go-to travel companions:

  • Aloha Daily Green Packets: Mix this plant-based protein powder with water for 18 grams of protein per scoop—Golden Goddess approved!
  • Aloha Protein Bars: Rich in protein, low sugar, and with 5 grams of dietary fiber, these bars are a great snack on-the-go or at home.
  • Mulberries: Nutrient dense and rich in fiber, these lovely little berries pack a nutritional punch and are easy to eat while traveling.
  • Macadamia Nuts: SO good, and may prevent weight gain. A great snack to keep you satiated. 
  • Dark Chocolate: Delicious and good for you in small doses, an indulgence I love.
  • Paleo-Friendly Beef Jerky: Yummy and packed with protein.
  • Lypo-Spheric Glutathione: Helpful for making sure your body digests nutrients and aids in fending off free radicals. Supports healthy liver function and the immune system, too.
  • Glysom: Glycine is an amino acid (a building block of protein) and a natural sleep aid. Add this to water before bed for sweet dreams! (As with any supplement, check with your doctor to ensure that it won’t interfere with any medications.)
  • Aesop Rinse free Hand Wash: A helpful no-brainer when traveling.
  • Theramu CBD: A powerful anti-inflammatory and sleep aid.
Issues like constipation, diarrhea, gas, and bloating can flare up on-the-go, or even become worse during travel. Share on X
  • Too much salty food?

If you need to follow a low-salt diet, traveling can make it difficult to control your salt intake. One way to deal with this is to up your water intake to flush out excess sodium. Another helpful tip is to simply get out and move—go for a brisk walk or ride a bike. Any way you can get exercise will be helpful. Potassium can counteract sodium, so consider potassium-rich foods you can easily find while traveling, such as bananas and leafy greens.

  • Traveler’s Trots? 

What to do if you’re traveling with an upset stomach, and worried about where to find the next bathroom? Do you stay close to the hotel? No matter what, this isn’t a fun way to spend your vacation. As long as you’ve ruled out anything serious, limit veggies, as they will cause more digestive distress. You probably thought I’d never suggest limiting veggie and fiber intake, but this is the one time it’ll be useful!

  • Limit insoluble fiber.

Trust me, it’ll make your distress worse. Instead, focus on foods with soluble fiber such as:

root vegetables


  • Carrots
  • Winter squash
  • Summer squash (especially peeled)
  • Starchy tubers (yams, sweet potatoes, potatoes)
  • Turnips
  • Rutabagas
  • Parsnips
  • Beets
  • Plantains
  • Taro Root
  • Yuca Root

Hopefully, you’ll enjoy more of your vacation with these simple tips. 


Published On: July 30, 2019|By |
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