How to Prep Your Gut for Summer Travel

Summer is here, bringing with it the promise of relaxation, exploration, and adventure. But while the idea of travel excites us, it also brings its fair share of digestive challenges. Long flights, unfamiliar foods, dehydration, and routine disruptions can all throw off your gut, leading to discomfort like bloating, constipation, or traveler’s diarrhea. 

With some preparation, however, you can protect your gut and enjoy your trip without digestive issues slowing you down.

As a holistic nutritionist specializing in gut health, I’ve helped countless clients maintain a healthy digestive system during travel. In this guide, I'll share the step-by-step instructions for keeping your gut happy before, during, and after your travels so you can focus on making memories instead of dealing with stomach troubles.

Step 1: Gut Health Prep Before You Go

The best way to keep your gut happy during your travels is to begin preparing ahead of time. Small adjustments in your routine before you even board your flight can make a significant difference in how your digestion handles travel.

Begin adding more fiber-rich foods like leafy greens, chia seeds, and berries to your meals at least 3–5 days before your trip. Fiber helps promote regularity and supports overall digestion. Along with fiber, be sure to drink plenty of water. A good goal is to drink half of your body weight in ounces each day. 

Staying hydrated will ease the transition when traveling to a new climate or flying.

Probiotics are essential for supporting the microbiome, especially during times of change. A high-quality, shelf-stable probiotic can help maintain your gut health as you adjust to new foods, time zones, and routines. Saccharomyces boulardii is a probiotic strain that’s particularly helpful for preventing traveler’s diarrhea and maintaining digestive balance.

If your travel plans take you overseas, consider adding a broad-spectrum herbal antimicrobial like berberine or grapefruit seed extract to your regimen. These herbs can help protect your digestive system from unfamiliar bacteria that might cause digestive upset.

Step 2: Pack Your Gut Health Essentials

When preparing for a trip, it’s essential to pack the right tools to keep your digestive system in check. These are the must-have items for your gut health travel kit:

• Probiotic supplements
• Electrolyte packets
• Magnesium
• Digestive enzymes
• Ginger or Peppermint
• Gut-friendly snacks

For a complete list of my recommended gut-friendly supplements, check out my Beginner’s Guide to Healing Your Gut.

Step 3: Eating Well While Traveling

Eating while traveling doesn’t have to be a gamble for your gut. You can still nourish your digestive system with a little planning. Here are some easy-to-pack, gut-friendly foods that will keep you feeling your best on the go:

• Overnight Oats or Chia Pudding: These fiber-packed breakfasts are simple to prepare and travel well. Prepare them ahead of time in a small mason jar or leak-proof container, and enjoy a gut-friendly breakfast wherever you are.
• Nuts & Seeds with Dried Fruit: A great option for snacking, nuts and seeds provide healthy fats and protein, while dried fruit adds a touch of sweetness. Just make sure to choose unsulphured and unsweetened varieties to keep things gut-friendly.
• Boiled Eggs, Hummus Packs, or Nitrate-free Turkey Rolls: These protein-packed snacks are easy to pack and great for keeping you satisfied between meals.
• Cut Veggies: Carrot sticks, celery, and bell peppers are easy to pack and provide fiber and hydration, supporting digestion and regularity.
• Hydrating Beverages: Bring along herbal teas, electrolyte water, or kombucha (if you can keep it cool) to stay hydrated and support your gut during travel.
• Protein Bars or Wraps: If you need something filling, go for a protein bar with minimal sugar or a gluten-free wrap filled with lean protein and healthy fats.

For more recipe ideas, my Gut-Healing Meal Plan includes simple, portable meals that you can batch prep before your trip.

Step 4: Once You Arrive, Keep Your Gut on Track

Maintaining a routine while traveling is key to supporting your digestion. Once you’ve arrived at your destination, try to stick to a few simple habits that will help keep your gut healthy throughout your trip:

• Stick to regular mealtimes in order to maintain your digestive rhythm, which can prevent bloating and constipation.
• Keep up the daily walks to promote digestion and reduce stress. It will keep things moving in your gut and keep you feeling energized.
• Hydrate frequently because traveling in hot climates or flying can quickly lead to dehydration. Be sure to drink plenty of water throughout the day to keep your digestion functioning properly.
• Aim for 7-8 hours of quality sleep each night, and use sleep aids like earplugs or a sleep mask if you’re adjusting to a new time zone or environment. Lack of sleep can disrupt digestion. 
• Limit alcohol & sugar to avoid negative impacts to your gut microbiome. While it’s tempting to indulge, try to enjoy them in moderation to avoid digestive issues.
• Eat liver-supporting foods like leafy greens, cruciferous vegetables (broccoli, kale), and beets. Include these in your meals as often as possible to support your natural detoxification process.

Staying consistent with hydration, meals, sleep, and physical activity will allow you to enjoy your vacation with fewer digestive worries. A little routine goes a long way in keeping your gut happy, no matter where you go.

What to Do if You’re Not Feeling Well Post-Travel

It’s common to feel off after a trip, even if you’ve prepared your gut well. Bloating, constipation, or lingering stomach issues are often signs that your gut needs extra attention. Don’t worry; this is a signal that your body may be out of balance, and with the right support, you can restore harmony.

If you return feeling less than your best, functional testing can provide insight into what’s going on inside your gut. My Gut Restore Assessment Package includes a GI MAP stool test, which looks at your microbiome, inflammation markers, and potential pathogens. This comprehensive test gives you a clear picture of your gut health and guides the next steps for restoring balance.

With personalized results, I’ll help you create a plan that addresses the root causes of any digestive issues, so you can feel your best long after your trip ends.

Travel is one of life’s greatest joys, but it doesn’t have to come with digestive distress. By preparing your body ahead of time, making smart food choices while you’re on the go, and maintaining healthy habits once you’ve arrived, you can enjoy your vacation without the digestive discomfort.

Wishing you a smooth trip, healthy digestion, and unforgettable memories. Safe travels!