Gut-Healthy Foods to Eat While Traveling

Mitravinda Savanur
January 16, 2024

Don’t let bad gut doom your travel

The thrill of traveling lies in letting loose one’s spirit to embark upon adventures in places unfamiliar and unknown. But if your gut starts having problems, your thrill gets dampened. It is precisely for this reason that some knowledge of gut-healthy foods, especially high-protein food helps can help protect you on your trip.


If you have a weak gut that causes you stress and trouble while travelling, gain an insight into gut-friendly food. Draw out a list of go-to food and get going with your travels.

Why is your gut more vulnerable during travels?

Certain adverse conditions that you face during travels can throw your body off. For many travelers, it is the changing air pressure on the airplane that affects the digestive tract and causes constipation. Landing in a place with a different time zone also affects you as your body takes time to adapt to the new clock. The lure of local cuisines of the new land can cause trouble, too, driving you at times to overeat.

Combat constipation

Keep yourself well-hydrated as water helps break down food in your digestive system, moving it to the intestines and eliminating the toxins off the tract.


Some gut-friendly food like apples, bananas, apricots, and blueberries and oats soften the stool, helping in its easier elimination from the body. 

High protein rich vegetarian food, which is fiber-rich is ideal for keeping your gut healthy during travels. Examples of such food include items like flax, whole grains, chia, vegetables and fruits, lentils and hemp seeds that help in heavier stool formation, which in turn is easier to pass through intestines.

All these items don’t spoil easily and hence, easier for you to carry and consume during your travel.

Bet on bitters to prevent bloating


While travelling one tends to gorge on all kinds of food, right from ones available on streets to those served in restaurants. Some of them could cause gastric problems. If your stomach is prone to gastric problem, consume bitters. Doctors and health experts advice you to take bitters on empty stomach. Bitters with extracts of fennel, dandelion and rhubarb are especially helpful for digestion as they stimulate the secretion of digestive juices from liver and pancreas.

Drive away diarrhea

While a solid high protein rich vegetarian food works wonders for the gut, you could rely on a probiotic to prevent diarrhea. Probiotics equip the gut with non-pathogenic yeast to combat disease-causing organisms.

Activated charcoal is another beneficial gut-friendly item that absorbs toxins and permits elimination of foreign bateria from the body. If you are afflicted with diarrhea, make sure to drink lots of water or coconut water to prevent dehydration.

Try fermented food

For centuries fermented food has been known to mankind. But its nutritional worth as a gut-healthy food is being recognized only today.

Food such as kimchi, kombucha, and miso are full of vitamins and are high protein rich vegetarian food. They contain trillions of gut-friendly micro-organisms and are ideal detox food for you during your travel.

Fermented food has it’s own exclusive taste and restaurants serve them as a side accompaniment to the main meal. A little quantity of it in your diet during your travels will do wonders to your gut.

Healthy gut for happier travels


A gut prone to trouble should not deter you from exciting travels. There is an array of high protein rich vegetarian food and other gut-friendly food items that you can consume during your travels. On trips opt for food friendly for your gut. They will impart it with strength, helps in nutrients’ assimilation, and provide relief from food allergies. And, your gut will stop playing the notorious spoilsport in your travel.

Mitravinda Savanur
Mitravinda is a Nutritionist at DietChart with a doctoral degree in Food Science and Nutrition. She is a teacher, researcher and an author. Her passion for the subject prompted her to start writing blogs on various nutrition-related topics such as Health Benefits of Green Tea, Diet Chart for Weight Loss, etc. Through her blogs, she wishes to help people gain a deeper understanding about the relationship between food, nutrition, lifestyle and health.


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