Beat the Bloat: Your Ultimate Guide to Staying Bloat-Free While Traveling
We’ve all been there: you’re halfway through your dream vacation or flying to an exciting new destination, and suddenly your jeans feel way tighter, your stomach is uncomfortably full, and you’re constantly adjusting yourself to find relief. Talk about a vacation buzz kill.
If you know me, you know that travel is a big part of my life, but I’m no stranger to that uncomfortable feeling of bloat that often comes with traveling. However, I definitely don’t let this stop me from seeing the world and exploring new places. Over the years, I’ve tried all the things to treat & prevent travel bloat. Though at times the trial and error was frustrating, I’ve now cracked the code on what works best to get ahead of it and feel my very best. So whether you’re squeezing in one more trip before fall or you want to bookmark this post for your next getaway, I’m confident these tips will help you feel your best while you’re out there roaming.
Root Causes of Travel Bloat:
Let’s start by getting clear on **why** bloating happens when you travel. The reality is, a lot of it comes down to changes in routine, hydration, and food—things that shift dramatically when you’re away from your normal routine. Here are the most common culprits of travel indigestion & bloating.
Air Pressure on Planes: Have you ever noticed that your belly feels like it’s expanding at 30,000 feet? That’s because the air pressure in the cabin is lower than what you’re used to at sea level, causing gas in your intestines to expand.
Long Periods of Sitting: Whether you’re on a plane, train, or in a car, sitting for long stretches of time can slow digestion and trap gas in your gut. Movement is key for keeping everything flowing!
Eating Different Foods: New or processed foods have bacteria and particles that our system isn’t used to, which can disrupt digestion, causing bloating and discomfort.
Dehydration: Flying, especially long international flights, can seriously dehydrate you due to the dry air in the cabin. Dehydration makes it harder for your body to digest food and have bowel movements.
Jet Lag: Traveling can throw off your circadian rhythms, sleep patterns, and even cause stress, all of which can impact digestion and lead to bloating.
So, how do we stop these things from happening? Let’s dive in to my favorite tips to combat travel bloat.
My top tips to beat travel bloat
1. Focus heavily on hydration. This is a non-negotiable for me! Especially on flights, where the air is super dry, your body is begging for water to keep things moving and to flush out any excess salt or waste that could cause bloating. Here’s what you can do to minimize the effects of airplane dehydration:
Start Hydrating Early: The process of rehydration needs time, so don’t wait until you’re on the plane to start drinking water. Up your water intake the day before you travel to give your body a head start.
Be mindful of alcohol and caffeine: I’m not going to tell you to skip your pre-flight cocktail ritual (if that’s your thing), but it is worth being mindful about it. Save your cocktails for the vacation and prioritize your well-being when you’re in transit.
Bring Your Own Reusable Water Bottle: Fill it up after you pass security, and make it a goal to sip water consistently throughout your journey. You’ll be shocked at how much better you feel.
Pro Tip: Add some electrolytes or lemon slices to your water for an extra hydration and digestion boost.
2. Get Moving, Even in Tight Spaces. Movement is crucial for keeping your digestion active and your body bloat-free. I get that moving around isn’t always easy when you’re stuck in a plane seat or a car for hours, but there are still ways to get your blood flowing:
Stretch Every Hour: If you’re flying, stand up and stretch or take a walk down the aisle every hour or two. For road trips, make pit stops to stretch your legs, or even do some quick yoga poses. -
Daily stretches or yoga: Once you get to your destination, a quick yoga session focused on twisting and stretching can work wonders for your digestion. Twists help stimulate your organs, while poses like child’s pose and cat-cow can relieve bloating almost instantly. Sometimes hotels or lodges will have morning yoga classes with beautiful views, so be sure to check that out as well.
3. Mindful Eating: Enjoy the cuisine, but practice mindful eating. Eat slower, chew thoroughly, be present with your food, and savor each bite. Limit foods that are known to cause gas, such as beans, cruciferous veggies (like broccoli and cauliflower), carbonated drinks, and artificial sweeteners, especially on the day you travel.
4. Herbal Remedies: I love herbal teas like peppermint or ginger in my travel bag when I need an extra digestive boost. These teas are amazing for reducing bloating and soothing your digestive system.
5. Prioritize Fresh Ingredients: As much as possible, choose restaurants that use fresh, whole foods and local ingredients (this is the tastiest way to eat and experience local cuisine anyways!).
6. Prep with Probiotics: A healthy gut is your first line of defense against bloating, so giving it some extra love when you’re traveling is key. One of the best ways to do this is by adding probiotics to your routine before you leave and during your trips. Probiotics help the "good" bacteria thrive in case any foreign bacteria enters your system. A high-quality probiotic supplement is super easy to pack in your carry-on and can help your gut stay balanced, especially if you’re trying new foods or dealing with stress.
7. Natural Sleep Enhancers: Sleep is so essential for a healthy gut. Use an eye mask, earplugs, or a white noise app to help you get good rest on planes or in unfamiliar hotel rooms. Use a lavender-scented essential oil or pillow spray to help calm your nerves and promote relaxation before sleep.
8. Digestive Enzymes: Digestive enzymes are another great tool to help prevent bloating, especially if you’re eating foods that you don’t normally consume or are a bit indulgent. These enzymes help break down food faster, so your body doesn’t have to work as hard to digest. You can easily find digestive enzyme supplements that are travel-friendly. Take one before meals, especially if you're indulging in something rich or new. Pro tip: Pineapple and papaya are natural sources of digestive enzymes, so if you’re at a tropical destination, take advantage and snack on these fruits to aid your digestion!
9. Fiber for breakfast: When I’m traveling, breakfast is usually the meal that I try to get my nutritional bases covered. You can almost always find fresh fruit, whole grains, and healthy sources of protein like yogurt and eggs. Save your adventurous eats for dinner and use breakfast as a meal that’s focused on nourishing your gut.
Remember, a little preparation and mindfulness can really go a long way when it comes to travel bloat. With just a little bit of planning, you can avoid that heavy, sluggish feeling and stay vibrant and energized throughout your trip. Remember, staying hydrated, moving your body, eating mindfully, and supporting your gut health are all essential for keeping bloating at bay. So the next time you hit the road.
If you need help reaching your health & fitness goals, reach out to me here.
