The best food rituals, hacks and tips I swear by to help you look and feel your best when traveling
There are a ton of factors that affect digestion. Traveling is a big one.
Personally, I feel the effects of travel on my digestion (and body in general) almost immediately - whether I’m road tripping somewhere a couple hours away or on a long flight.
I’m talking dehydration, sluggish digestion, dry and sensitive skin, bloat, swelling in my feet and ankles, all of it.
It’s not cute. And it feels horrible.
I used to think it was totally unavoidable, too. But paying more attention to self-care and how I eat, pre, during and post-travel, has been a game changer for me. Now I’m able to prepare and support my body, and avoid all the gnarly symptoms that I so often dread when traveling.
I spent a big chunk of this month traveling (as well as preparing for and recovering from it), and I like to be extra intentional about food and diet when I do it, so I thought I would put everything I do to reduce bloat and discomfort and improve digestion into a post here on the blog.
Keep scrolling for the best rituals, hacks and tips to help you look and feel your best when traveling. And don’t forget to bookmark it for your next trip!
Hydrate. Then Hydrate Some More
Before, during and after travel. Staying hydrated is one of the most powerful, natural ways to reduce skin sensitivity, increase energy and alertness, optimize digestion and minimize bloat and constipation - all of which I need when I travel. Since I’m pretty terrible at making this a priority, I like to set alarms in my phone to remind me to drink up throughout the day.
Drink More Green Juices
Juicing requires an abundance of vegetables and fruits to make all of that liquid, which gives the body a serious boost of vitamins and minerals and antioxidants. I love the health benefits, but it’s also helpful to offset the negative effects of travel on the body.
A Warming Smoothie
Specifically, this one. A warm soup/smoothie situation that combines all the nourishing benefits of juicing and soup detoxes without having to follow any kind of protocol. Grounding, optimizes digestion, supports immunity, offers a deep boost of minerals and antioxidant and vegetable-based protein. And it’s delicious. I drink one for lunch every day for a week leading up to travel.
Stick To Fruit-Based Breakfasts
I eat fruit, alone, on an empty stomach every single day. I make no exceptions for this habit, even when I travel. Why? Because it is essential for good digestion and the assimilation of all the fruits nutrients in the body, and when I travel I want all the good digestion and nutrients I can get since the experience can be so rough on the body. It also makes breakfast really easy to figure out, which I enjoy.
Eat Whole Foods At Every Meal
Fruits, vegetables, nuts, seeds, legumes, unrefined grains, etc. I eat this way most of the time, but I really focus on it in anticipation of and throughout travel. Processed foods, even the ones that appear healthy, are higher in sugar, fat, oils, etc. and the short-term effects of eating them can be felt almost immediately - inflammation, water retention, bloat, constipation or diarrhea, headaches, lethargy and sluggishness, etc. Whole foods on the other hand are fibrous, full of protein, rich in vitamins and minerals and generally support health and feeling well and good.
Choose Warming, Grounding Foods Over Raw, Cold Foods
Warm grounding foods promote healthy digestion and elimination and help you feel lighter and more energetic. Cold foods can have the opposite effect: bloat, poor digestion, retention, etc. which is often aggravated further by the effects of travel. Not only do I prepare my body for travel by eating warming foods, but I also tend to seek them out more on trips to offset the negative effects of travel. And it works like a charm.
Lots Of Warm Teas And Room Temperature Water
On travel days, specifically, I drink a lot of digestive teas (CCF tea, mint and ginger, etc.) and room temperature water (usually with lemon). And I don’t eat a ton (if anything) until I arrive at my destination. This helps me avoid bloat big time.
Snack On Dates and Ghee
One of my favorite snacks, but especially so when I travel. Dates are high in fiber and ghee helps aid digestion by lubricating the digestive tract. I like to enjoy 2-3 dates stuffed with 1/4 tsp of ghee after dinner to help keep me regular and avoid constipation and bloat. Both are also great for boosting energy and vitality, which can dip amid travel.
Limit Coffee Intake
It kills me, but when I travel or preparing to/recovering from it, I drink no more than 1 cup of coffee per day since it is very dehydrating and can increase bloat and discomfort. Instead, focus on herbal teas like CCF (cumin, coriander and fennel seeds), warm water with lemon, fresh mint and ginger tea - all of which promote optimal digestion and elimination.
Don’t Skip On Exercise
I find it hard to squeeze in my normal exercise routine when I travel, but always incorporate some kind of movement. To keep digestion moving, you need to keep your body moving. Whether it’s a walk, hike, run, swim - is up to you.
Slow Mornings
One of the best things I ever discovered was how slow mornings affect bowel movements. Not rushing to eat, exercise, clean, or do anything else can help reduce bloat and move bowels more effectively. I am very mindful of this when I travel, because I naturally like to get going with my day. Instead, I like to remind myself to take things extra slow. I start by sitting with a glass of warm water with lemon, then coffee and write my morning pages. By taking the first hour of the day slowly, you’ll likely reduce bloat and move your bowels much more effectively.
Enjoy these food tips for optimal health and digestion while traveling?
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