Advice for Staying Regular When You Travel

I believe travel is an important part of life. It expands our understanding of the world around us which makes us better humans. Meeting new people, seeing amazing beauty, having special time with loved ones and trying new foods can be transformative. Unfortunately, there can be a side effect. If you get constipated when you travel, you are not alone. Disrupting our regular routine, changing time zones and eating that new food can be hard on our gut health. Try some of these strategies to help you worry less and have more adventure. 

Focus on fiber and bring (organic) prunes.

Fiber is magic for constipation. Fiber is the indigestible component of food that adds bulk to our stool. Traveling can make it challenging to eat your daily fiber minimum. Bringing fiber supplements along for the ride can make your journey easier. Prunes are a great option. They travel easy and make a sweet snack on the go. Many people only need three to four to maintain a regular bowel movement. Other great options include chia seeds to add to smoothies, psyllium husk or ground flaxseed. Berries are also rich in fiber and antioxidants. 

Stay hydrated.

Dehydration can be a big culprit contributing to constipation. Travel with a favorite refillable water bottle and aim to drink half your body weight in ounces of water. 

Drink something warm.

The warm beverage with or without caffeine can trigger motility. Regular or herbal tea, hot water or coffee are all great options. A small amount of caffeine such as a cup of coffee or espresso may be helpful for resetting the gut and getting things moving. If drinking caffeine, enjoy the cup in the morning so that it does not interfere with your sleep and melatonin production. 

Take magnesium.

Magnesium is a mineral found abundantly in the body and involved in many different enzymatic reactions in the body. There are several different types of magnesium, but in particular magnesium citrate is a safe laxative. I recommend that people start with one capsule per night and increase every one-three nights by one capsule until they get soft stools once or twice per day.

Even with a combination of these tips, some people still feel “off” while traveling. That’s ok. Give yourself a day or two to recover. However, if constipation is a regular occurrence there may be something more significant for you to address. Schedule an appointment with Relish Health and let's figure it out together. 

Advice for Staying Regular When You Travel

I believe travel is an important part of life. It expands our understanding of the world around us which makes us better humans. Meeting new people, seeing amazing beauty, having special time with loved ones and trying new foods can be transformative. Unfortunately, there can be a side effect. If you get constipated when you travel, you are not alone. Disrupting our regular routine, changing time zones and eating that new food can be hard on our gut health. Try some of these strategies to help you worry less and have more adventure. 

Take magnesium.

Magnesium is mineral found abundantly in the body and involved in many different enzymatic reactions in the body. There are several different types of magnesium, but in particular magnesium citrate is a safe and great laxative. I recommend that people start with one capsule per night and increase every one-three nights by one capsule until they get soft stools once or twice per day.

Focus on fiber and bring (organic) prunes.

Fiber is magic for constipation. Fiber is the indigestible component of food that adds bulk to our stool. Traveling can make it challenging to eat your daily fiber minimum. Bringing fiber supplements along for the ride can make your journey easier. Prunes are a great option. They travel easy and make a sweet snack on the go. Many people only need three to four to maintain a regular bowel movement. Other great options include chia seeds to add to smoothies, psyllium husk or ground flaxseed. Berries are also rich in fiber and antioxidants. 

Stay hydrated.

Dehydration can be a big culprit contributing to constipation. Travel with a favorite refillable water bottle and aim to drink half your body weight in ounces of water. 

Have some caffeine.

A small amount of caffeine such as a cup of coffee or espresso may be helpful for resetting the gut and getting things moving. Enjoy the cup in the morning so that it does not interfere with your sleep and melatonin production. 

Even with a combination of these tips, some people still feel “off” while traveling. That’s ok. Give yourself a day or two to recover. However, if constipation is a regular occurrence there may be something more significant for you to address. Schedule an appointment with Relish Health and let's figure it out together. 

Traveling with Special Diets

For many people with chronic illness, major dietary changes are part of the healing process. Changing one’s lifestyle is never easy, but travel can be especially stressful. I’ve learned through years of experience that following a strict diets is possible on the go. Below are a few strategies that have served me well over the years. 

Travel prepared

Ok this one is not new, but it bears repeating. You will reap dividends by doing some prep at home. This may simply mean packing a brown bag for the plane or may be as complex as packing groceries for the entire get-away.  The last thing you want is to feel ill or constantly worry about your food source while trying to enjoy some R&R. 

Stay in hotels with kitchenettes or use Airbnb to score an entire kitchen set up

Everybody’s idea of a vacation is different, but for me cooking and having my own kitchen is preferred while away from home. I’ve collected a few go-to recipes that are fast, easy and require little equipment. For our family, reducing the number of meals eaten out makes our dining experience special and helps us minimize the search for the next diet friendly location. 

Use a meal kit services

Consider buying meal kits from companies like Plated, Blue Apron, Sun Basket and others for vacations when you have access to a kitchen. Depending on your travel destination, the pre-portioned meal kits could even be delivered to the location of your choice or transported with you. The convenience of the kit and the curated menu items may make cooking while on vacation a little more palatable. 

Order groceries online at your final destination

Flying to a beach condo but need a week’s worth of supplies? Search the groceries in the vicinity of your final destination and look for one that has curbside grocery pick up. On your way to the condo simply swing by and fill the trunk without roaming the isle of an unfamiliar grocery. 

Eat at the grocery

Most stores have a deli, salad bar and hot food counter as well as tables for lingering. I like Whole Foods as the smaller size allows a quicker meal on the road or in a city on a business trip. Eating at the grocery may not be glamorous, but it allows you the ultimate flexibility with quantities and ingredients. This is a lifesaver for avoiding fast food restaurants during road trips. 

Do some local research with Yelp

Yelp rarely lets you down. I rely heavily on Yelp when I enter a new city. Look for restaurants that list allergens on their menus. The restaurants that are savvy enough to call out items like gluten can also likely handle other requests. 

Be “That guy”

While nobody wants to be difficult or stand out as needy and demanding at a restaurant, the truth is food sensitivities are real. You are not alone in making requests to the kitchen. Chances are high they already have a solution for the sensitivity you are addressing. 

Make your own Entree

Often components of different meals will meet your dietary needs but the entree as a whole doesn't. Don't be afraid to mix and match sides and entrees from different dishes. Many kitchens can easily accommodate this request. 

Enjoy!

Food is a great connecter of people and culture. Do your best to get out and taste the unique cuisine of your destination. Don’t be afraid to politely ask questions about ingredients and cooking methods. Having a food sensitivity may allow you to learn more about the food culture than you otherwise might have. You may come home with new inspiration and recipes!