When it comes to traveling, it can be the last thing you want to do if you have a gut issue. Whether you’re starting to heal, in the midst of healing, or completely healed. It can be overwhelming as traveling often throws our systems off. These traveling essentials for gut health will help you to feel and look your best!
This topic sparked my interest as I will be traveling to New Mexico in February! And let me tell you, I am already trying to figure what to bring. Especially when it comes to main meals and snacks. Now that I am SIBO free, I don’t want to trigger any symptoms.
If you are traveling soon, let’s all close our eyes and take a deep breath. Sometimes I find getting ready for the trip is more stressful than the travel itself.
Not only do I want to share travel essentials for gut health that I use. But also tips and tricks you can use to make your trip go smoothly.
Travel Essentials for Gut Health
Depending on where you’re going and how long can dictate how much you pack. If you’re staying with family or friends, I recommend bringing a personal item and a carry-on.
That way you’ll save some money by not checking a bag or worrying your bag gets lost. However, I will dive into more tips like this below! As for gut health, these are some staples to consider:
Bring Your Own Water Bottle
It is very important to stay hydrated when traveling. To get through TSA, simply bring an empty water bottle and fill it up after security. I personally bring my HydroFlask as never go without it.
Water is also important as proper hydration will help your body detox and prevent constipation. You can bring single packets of collagen, l-glutamine, chia seeds, or whatever other supplements you’d like. It is a great way to give your body a boost.
Bring Your Own Meals/Snacks
If you are any sort of protocol from Low FODMAP to Autoimmune Protocol, this is a must. It will ease any sort of stress when it comes to eating. A lot of people will fast during the flight, but I am just not into that.
I recommend bringing foods you don’t mind eating cold. I am unsure of microwaves in airports. If you have any details on this, comment below! As for what to pack your food in, I recommend a mason jar. They’re small and compact compared to a rectangle pyrex dish. Plus you don’t have to worry about the lid falling off either.
What is important is you craft the meals to your needs. This eliminates having to navigate stores/restaurants at the airport.
A great option is throwing some roasted veggies, protein (like rotisserie chicken), rice noodles (optional), and powdered bone broth. Put this in a mason jar and go to any coffee shop for hot water. Then you have hot soup ready to go!
Another great option is roasted veggies, protein, and a starchy vegetable! As for snacks I recommend pork rinds, RX bars, energy bites, jerky, nut butter packets, canned fish, boiled eggs, fruit (i.e. apples), and so on.
Make Your Personal Item Your Mini Medicine Cabinet
I recommend having all of your supplements with you. Even though you have your carry-on, it may not be where you sit. This eliminates any worry of not having your supplements.
You may need specific supplements at specific times or meals. These are some supplements I recommend:
- Digestive Enzymes
- Collagen Pills or Single Powdered Packets
- Ginger Capsules or Chews
These are very basic items, but if you need more pack what you need. As for essential oils, I recommend:
- DigestZen – A blend perfect for digestion upset.
- Ginger – Great for motion sickness and an upset stomach.
- Peppermint – Helps to ease the stomach and improve motility.
- Immunity Blend Spray and Roller
- Calming Blend Roller
I recommend storing the oils in your plastic bag so it easy to take out for TSA. Even though it is under 3.4 oz it still needs to be in the bag.
Portable Heating Pad
Okay, I had to add this as I need to get one. Rael makes these heating pad patches and they’re only $6! The heating pad patches stay warm for up to 6 hours. The reviews seem pretty good on their website.
It also contains essential oils that help to elevate cramps. Even though it is made for menstruation, the warmth can help with regular stomach pain. I live and breathe by my heating pad.
Wear Comfy Clothing
There is no reason to get all dolled up for the airport. Even if you have somewhere formal, pack your fancy clothes in your carry on, and change once you land. Especially if you are prone to bloating.
Having looser clothing can help reduce any restriction on your stomach. Plus you’ll be overall more comfortable in your seat. I am a personal fan of joggers and a good hoodie or sweater with sneakers.
Not only are your tampons/pads important, but these can be just as important. Pack an extra pair of underwear because you never know when an accident could happen. A plastic bag for your seat. You know exactly what this is for.
Lastly, you can bring an essential oil spray or Poo Pourri for post bathroom use.
Other travel tips
These are additional tips that can help your gut but aren’t necessary for those with gut issues.
Get There Early
This may seem like a no brainer, but you’d be surprised. You never know how backed up TSA will be. There are so many factors that could make you late. By getting there with an extra hour to spare is the golden spot.
This will make your trip so much easier. You won’t be stressed or anxious (which will help your gut too). I find this is especially important for those who check bags as well. I’d rather be at the airport a little bit longer rather than rushing to my flight.
Get Dropped Off
You will save some extra money on this one. Parking for a couple of days to a few weeks can cost an arm and a leg. However, by having someone drive you, you’ll have extra cash. Another option to look into is hotels that have shuttles.
That way you stay at the hotel the night before your flight. Then someone shuttles you straight to the airport. And you don’t have to worry about finding parking, remembering where you parked, and so on. It is 100% worth checking out.
Don’t Forget to Check-In the Day Before
This is just one last thing to take off your list. The same day you do this, I recommend having everything packed (including your snacks). I also love to have my clothes ready so I don’t have to make any decisions.
You just get up, get dressed, and go. Especially if you have early morning flights. This also helps you to skip the check-in line at the airport too.
Search for Where Your Gate Is
You can probably tell I am a bit of an anxious flyer. This is my first flight alone so I am writing this for those in my shoes. By generally knowing what terminal to look for will help you navigate the airport.
Especially if you have a layover. Another option is to ask the flight attendant or whoever is at the desk where the terminal is. If you’re like me where you have a layover that is less than an hour this can save you time.
Some big airports to do this for are in Chicago, Dallas, New York, Los Angeles, and I am sure I am forgetting some.
Research Restaurants (as a Plan B)
Sometimes you just gotta get an actual meal. Especially if you forget to bring your packed meals and snacks. Just like any other restaurant, google to find their menu.
The website Find Me Gluten Free is a great resource for those who are celiac or who avoid gluten. You can also call them and see what they have to suit your dietary standards. If possible, I recommend a sit-down restaurant compared to packaged items.
You can customize your meals more. I would stick to a basic protein and steam veggies to keep it light. You also don’t want to trigger any symptoms either. I flat out avoid fish as you never know with fish.
I truly hope this makes your next flight gut-friendly with minimal stress. I cannot wait to share my trip with you in February! Thank youu for reading!