On the Go Digestive Health: Tips for Travel Season

Travel season has arrived, and while summer travel is exciting, it can also disrupt digestion. Did you know that up to 40% of travelers experience constipation, and as many as 70% report traveler’s diarrhea?1,2

The enteric nervous system, which guides and manages digestion, is especially susceptible to disruptions in routine and sleep because the digestive system follows a circadian rhythm (our natural sleep-wake cycle).2,3 Changes in time zones, sleep patterns, and meal timing can easily disrupt digestive function.1,4,5

Planes, Trains, and Digestive Strain

Catching flights, navigating transit, adjusting to new environments, and sleeping in unfamiliar places can be stressful on the body.5 Pressure changes while traveling can lead to bloating mid-flight, and when combined with dehydration, may contribute to constipation, especially on longer flights.6 Long road trips by car, bus, or train can have similar effects. Sitting for long periods and having limited mobility in confined spaces can also slow gut motility and lead to bloating.1,5,7

On-the-go snacks and drinks can also disrupt digestion. Processed, salty, fatty, or carbonated options can trigger bloating or indigestion, especially when consumed right before or while traveling to your destination.5,6

Once you’ve arrived, unfamiliar ingredients, heavier meals, and alcohol consumption combined with continued changes in routine can further promote digestive discomfort.1,2,4 However, staying active with light movement, such as walking while exploring your travel destination, can stimulate digestion and reduce the risk of uncomfortable symptoms.1

Gut-Friendly Fuel When on the Go

To support digestion on the go, it helps to focus on fiber-rich, gut-friendly foods. The USDA recommends the following daily intake of fiber7,8:

• Adult Females: ~22 to 28g

• Adult Males: ~28 to 34g
• Children: ~19 to 31g *depending on age

Fiber-rich, gut-friendly on-the-go foods to consider6,7,9,10:

Hydration Matters

Unfortunately, traveling can also promote dehydration, increasing the risk of bloating, slowed motility, and constipation.2,5,11 Dry, low-pressure airplane cabins can double fluid loss, and travel-related changes in climate, elevation, or access to clean water can further affect hydration.3,5

The National Academy of Medicine recommends the following daily fluid intake13:

• Adult Females: ~2.7 liters (about 91 oz)
• Adult Males:  ~3.7 liters (about 125 oz)
• Children: 1.3 to 2.4 liters (44–81 oz)

Staying Hydrated While En Route1,4,5,10-12,14:

• Stay hydrated before you hit the road
• Plan hydration and bathroom breaks along your route
• Bring a reusable water bottle for steady access to fluids while on the go
• Sip regularly instead of waiting for thirst, aim for 3-10 oz of fluid per hour
• Pack extra water if access to clean drinking water is uncertain
• Limit caffeinated, sugary, carbonated beverages, and sparkling water
• Consume gut-friendly, hydrating beverages such as coconut water, aloe vera juice, and probiotic drinks
• Herbal teas, such as ginger or peppermint, promote hydration while soothing digestion

Roughly 20% of daily fluid intake is also consumed through food.12 Some water-rich on-the-go foods to consider are:

At Bastyr Center for Natural Health, our masters-level student nutrition clinicians offer support for managing digestive health while traveling, including:

• Understanding how hydration, stress, and circadian rhythms affect digestion
• Planning gut-friendly, hydrating meals and snacks for travel
• Creating personalized nutrition plans for optimal comfort before, during, and after trips
• Managing digestive disruptions like bloating, constipation, or diarrhea
• Supporting gut health recovery post-travel
• Tracking symptoms and routines to uncover travel-related digestive patterns

Schedule an appointment at one of our clinics today.

Author Information: Katryna Bell is a master’s student at Bastyr University in Kenmore, Washington. She will receive her MS in Nutrition and Didactic Program in Dietetics from Bastyr University in 2026. Before pursuing her path as an integrative nutrition counselor, Katryna was a chocolate maker by trade and an herbalist. She is passionate about helping people feel at home in their bodies by aligning daily choices with their values, strengths, and goals.

References

1. Salamon M. Taming Traveler’s Tummy: Don’t Let Digestive Difficulties Disrupt Your Summer Vacation. Harvard Health Publishing. July 1, 2023. Accessed May 21, 2025. https://www.health.harvard.edu/diseases-and-conditions/taming-travelers-tummy
2. Johns Hopkins Medicine. The Brain-Gut Connection. Accessed May 21, 2025. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
3. Magun A. You May Love to Travel, But Your Stomach…Not So Much. Columbia Doctors. February 18, 2025. Accessed May 21, 2025. https://www.columbiadoctors.org/news/you-may-love-travel-your-stomach-not-so-much
4. McCallum K. 10 Things That Lead to Digestive Problems While Traveling. Houston Methodist. June 19, 2023. Accessed May 21, 2025. https://www.houstonmethodist.org/blog/articles/2023/jun/10-things-that-lead-to-Hultin Hultin G. 20 Tasty Road Trip Snacks. Clif Bar. Accessed May 23, 2025. https://www.clifbar.com/stories/20-tasty-road-trip-snacks
5. Solan M. Travel Tummy Troubles: Here’s How to Prevent or Soothe Them. Harvard Health Publishing. August 4, 2022. Accessed May 21, 2025. https://www.health.harvard.edu/blog/travel-tummy-troubles-heres-how-to-prevent-or-soothe-them-202208042796
6. Otten JJ, Hellwig JP, Meyers LD. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: National Academies Press; 2006. Chapter 11, p. 110. https://nap.nationalacademies.org/read/11537/chapter/11
7. Hultin G. Wholesome Snacks on the Go. Clif Bar. Accessed May 23, 2025. https://www.clifbar.ca/en/stories/wholesome-snacks-on-the-go
8. University of Pittsburgh Medical Center. Help Your Digestive System with These 5 Foods. September 3, 2014. Accessed May 21, 2025. https://share.upmc.com/2014/09/help-digestive-system-5-foods/
9. Zubac D, Buoite Stella A, Morrison SA. Up in the Air: Evidence of Dehydration Risk and Long-Haul Flight on Athletic Performance. Nutrients. 2020;12(9):2574. doi:10.3390/nu12092574
10. Oliveira N. Water. The Nutrition Source. Harvard T.H. Chan School of Public Health. Updated February 26, 2025. Reviewed by Kenney E. Accessed May 21, 2025. https://nutritionsource.hsph.harvard.edu/water/
11. Otten JJ, Hellwig JP, Meyers LD. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: National Academies Press; 2006. Chapter 6, p. 73. https://nap.nationalacademies.org/read/10925/chapter/6
12. Wilkinson JM, Cozine EW, Loftus CG. Gas, Bloating, and Belching: Approach to Evaluation and Management. Am Fam Physician. 2019;99(5):301-309. https://www.aafp.org/pubs/afp/issues/2019/0301/p301.html