10 Health Tips for Summer Travel from a Functional Nutritionist
With a stocked and busy summer calendar, staying on track with your health goals may seem overwhelming. Take the stress out of travel by following some (or all) of my top 10 health tips for on-the-go!
1. Prioritize Protein and fiber at every meal
Even if you’re not a meticulous meal prepper or planner, traveling can throw off anyone’s diet and eating routine. Anchoring your meals with quality protein such as eggs, Greek yogurt, grilled chicken for salads, or shrimp cocktail (easy for snacking) helps keep blood sugar stable, reduces cravings, supports energy, and aids in muscle repair. Prioritizing fiber in each meal or snack supports digestion by feeding the “good” microbes in your gut. Click the links to previous blogs to learn more about the importance of balanced blood sugar and ways to support your gut microbiome!
2. Utilize the power of fasting
Fasting is a powerful tool when it comes to digestion. It allows your body to get a break from digestion in order to focus on other important bodily systems such as natural detox pathways, gut health, and metabolic balance. If your last bite or sip (yes, alcohol counts!) was at 10 p.m., aim to wait until 10 a.m. the following morning before consuming calories. This fasting window can improve insulin sensitivity, reduce inflammation, and allow your digestive system to “reset.”
3. Pack digestive support
Although bloating and bowel irregularity are common while traveling, here are some of my biggest recommendations for digestion support:
Digestive enzymes: Vacation may mean eating richer foods and drinking more alcohol. Avoid gas and bloating by first chewing a lot, and for extra support, take a digestive enzyme before you eat. My favorite is Digestzymes by Designs for Health.
Magnesium citrate: If you typically get constipated while traveling, I recommend bringing a magnesium citrate supplement (300-600 mg) to take in the evening to help keep you regular.
Electrolytes (without added sugar): I recommend Trace Minerals Research Power Paks
Activated Charcoal: Activated charcoal has been used as a travel remedy to treat traveler's diarrhea. The charcoal binds to the toxins or bacteria causing diarrhea, then eliminates it from the body. I recommend taking 500mg at least 1 hour away from other supplements or medications. My favorite is Integrative Therapeutics Activated Charcoal.
4.) Be strategic with alcohol
If you choose to drink, try to pair alcohol with food to reduce blood sugar spikes and minimize gut disruption. Choose dry wines, clear liquors with soda water, and skip sugary mixers. Bring activated charcoal or NAC (with your provider’s approval) to support detox pathways.
5.) Stay hydrated (with minerals)
Travel, especially flying, is dehydrating. Plain water is great, but adding a pinch of sea salt or using travel-friendly electrolyte powders allows for better absorption and energy support. Again, my favorite is the Trace Minerals Research Power Paks.
6.) Load up on fiber before you go
Stay ahead of constipation and bloat! Although I included most of my digestion support recommendations for tip #3, increasing fiber intake deserves its own section because of its importance not only while traveling, but for overall well-being. I recommend increasing fiber from foods such as chia seeds, flax seeds, sweet potatoes, carrots, leafy greens, and berries a few days before leaving and including some daily while away.
It’s easy to plan ahead for increasing fiber! Bring a small baggie of ground flax/chia seeds to easily stir into yogurt, oatmeal, or smoothies.
7.) Bring gut-friendly snacks
Ever felt stuck by only being able to choose convenient ultra-processed options? Avoid these situations by packing ahead of time:
Protein bars - I recommend Aloha, Small Seed Bar, (use code AKFUNCTIONALNUTRITION for discount), IQ bar
Jerky sticks - Epic, Chomps, The New Primal
DIY Trail Mix — I mix walnuts, pumpkin seeds, sunflower seeds, goji berries, and dried figs for a fiber-rich, antioxidant-packed snack with protein and healthy fats.
Apples
The Only Bean edamame snacks (use code AKFUNCTIONALNUTRITION for discount)
8.) Support your circadian rhythm
Jet lag and disrupted sleep can mess with your digestion and hormones. Help reset your rhythm by:
Getting sunlight in your eyes early
Bright morning light suppresses melatonin production (one of the main hormones for sleep) and stimulates cortisol (one of the main hormones for feeling alert and awake).
Avoiding caffeine after 1 p.m.
Moderation with alcohol in the evening
Alcohol can reduce REM (rapid eye movement) sleep, the most restorative phase of sleep.
Bringing a sleep-support tea, L-theanine, or magnesium glycinate to wind down
9.) Move your body–even a little bit can go a long way
Movement boosts digestion, circulation, and mood. Have sustained energy and get the most out of your vacation by staying (even relatively) active! Here are some easy ways to incorporate movement on travel days and vacations:
Walk around the airport instead of sitting at the gate
Stretch during layovers or pit stops
Pack resistance bands or do bodyweight exercises in your hotel room
Prioritize morning walks in the sunshine to reset your circadian rhythm
Check out the resort or hotel gyms! They may offer classes, and it's also a fun way to meet people!
10.) Practice grace over guilt
You won’t eat perfectly—and you don’t have to. Focus on consistency, not perfection. Make the best choices you can with what’s available, stay hydrated, move your body, and enjoy the experience. Stressing about food can do more harm than the food itself.
Stay energized, bloat-free, and balanced while you’re on the go this summer! Overall, enjoy making lasting memories with friends and family and take the stress out of trying to be perfect along your health journey!
