How To Support Digestion During Travel

Traveling has to be my favorite activity. Truly, it’s one of my greatest teachers, and has gifted me with so much confidence, curiosity, and patience. 

While traveling can be incredibly rewarding, it can also come with its fair share of struggles. I mean, I don’t know if I’ve ever been on a trip where everything was just one hundred percent seamless. Have you? If you have, tell me your ways. 

Whether you’re traveling near or far, many people find that their digestion is impacted in the process. Especially if you’re flying, and especially if you’re changing time zones. So, if you’re in the camp of feeling clogged, bloated, and uncomfy in the belly when you’re traveling- you’re not alone. 

This is why I’m sharing a round up of my top 10 tips for supporting your digestion when you travel, because who wants to be backed up or irregular when you’re on an adventure. Not me!

How To Support Digestion During Travel

How To Support Digestion During Travel

Travel can mess up your digestion for a number of reasons. Sometimes it’s the stress of getting everything ready, and making your flight on time. Or maybe it’s from the flight itself, getting dehydrated, and changing time zones. 

It’s super normal for your digestion to be impacted by change, which is why travel often dysregulates your typical digestion cycle. The good news is that if you tend to get a funny tummy when you’re traveling, these 10 tips will help you move around the world with more comfort and ease.

Increase Fiber

  • Raspberries
  • Oats
  • Chia seeds
  • Apples
  • Banana
  • Black berries
  • Leafy greens

These are just a few of my favorite foods that are high in fiber that are easy to sneak into your travel day. Start your day with chia pudding with homemade granola, and berries on top. Don’t forget the cinnamon to add an extra warming component to your digestion!

Pack a bag of sliced apples for your flight, and maybe bring another bag of your yummy homemade granola so that you can keep taking in fiber even when you’re on the move. 

Eat Whole Foods

I know it can be tempting to get a bunch of snack food at the airport to take with you on your flight. And I’m not saying don’t ever eat a chip or a Cheez-It while you fly ever again. I’m just saying that it’s best to try to balance processed foods with whole foods to make sure everything is moving and grooving in your digestive tract. 

Airports almost always sell apples and bananas, which are delicious and easy snacks to take onto the plane. There’s also usually dried fruit and nuts available, which are also high in fiber options. 

Eat Whole Foods

Stay Hydrated

Traveling can dehydrate you, especially when you’re flying. Make sure you have your own water bottle so that you can fill it up as many times as you need in the airport, and have the flight attendants fill it for you on the flight. I find I drink way more water when I have my own bottle, rather than relying on their dinky little single use plastic cups. 

If you’re not a big water drinker, then you’ll definitely want to add electrolytes to your water to make sure you’re getting more hydration with less water. And then even if you’re a water lover like me, adding electrolytes can ensure you’re getting extra potassium and magnesium, which both help in the pooping department 🙂 

Yoga Poses

Would this list be complete with yoga poses? I think not. I mean, c’mon, we know that yoga can help with digestion in a major way. Especially if you practice a specific set of poses targeted to support movement in the digestive tract. 

If you want a quick 15 minute yoga class before you fly, check out my No Time For Yoga series or other quick classes on my app

Twisting Yoga Poses

  • Supine Twist
Twisting Yoga Poses
  • Prayer Twist Crescent Lunge
Prayer Twist Crescent Lunge
  • Open Twist Crescent Lunge
Open Twist Crescent Lunge
  • Revolved Pyramid
Revolved Pyramid
  • Revolved Hand To Foot Pose
Revolved Hand To Foot Pose

Twisting yoga poses are a great way to wake up your digestion, and get things moving. I like to do my twists on the ground so they’re more passive, but if you’re feeling fiery then you can try a more active twist.

Compression Yoga Poses

  • Rag Doll
  • Standing Forward Fold
  • Wind Removing Pose
  • Bound Stork Pose

Compression is one of the best movements you can do to help you go to the bathroom. There are a variety of ways you can try compression poses, but one of my favorite (and easiest) ways to do it is in Rag Doll or Forward Fold. These postures will also feel great before or after a flight. 

Malasana (Garland Pose)

I do Malasana every morning when I wake up to make sure I go to the bathroom immediately. I know that jumping into this pose isn’t always accessible to everyone, so if it feels uncomfortable for you, do a quick hip warm up first. Or, you can always sit on a block, instead. 

Malasana pose


Going for a walk is the perfect way to activate your bowels. The good news is that although there’s a lot of sitting involved in travel, there’s usually also a lot of walking when it comes to navigating an airport. 

Try to take advantage of walking even when you’re in transit to keep your digestion active. Better yet, set your alarm an extra 15 minutes earlier than you normally would, and go for a lap around your neighborhood before your flight.

How To Support Digestion During Travel

Mint Tea 

I love to bring a few bags of peppermint tea with me in my carry-on, and just ask for hot water when I’m on a flight. Sometimes the airline might surprise you and have mint tea, as well. But it’s better to travel with a few tea bags of my own just in case. 


I’m guessing you already know my love for colostrum, and all of the incredible benefits I’ve experienced after using it for a while now. Colostrum is one of my favorite ways to reduce bloating, which is a common symptom of lots of sitting and long flights. 

I highly recommend getting the travel sachets, and stashing a few in your purse or carry-on. Take one on the flight, and your tummy will hopefully be feeling just fine by the time you arrive.

Digestive Enzymes

Digestive enzymes help your body to break down and digest all of the food that you take in. We naturally generate digestive enzymes when we eat, but if you’re prone to constipation or bloating, then you might want the extra support of a digestive enzyme supplement

A little goes a long way, so just one should do the trick. Take it before you eat, and make sure you’re still drinking a lot of water. 

Bloat Supplements 

These bloat supplements are one of my go-to supplements for bloating that I use on an as needed basis. That means sometimes I don’t use them for months, and other times I’m using them regularly. It kind of just depends on what’s going on with my diet and digestion. 

Definitely bring 2 – 4 capsules with you to take on the plane so that your stomach can remain pain-free, and soothed throughout the flight.


I’m a big magnesium girlie, and I have been for years. I’m all about taking it at night to help with muscle relaxation, digestion, and sleep as this was recommended to me by a doctor. However, I know tons of people that like magnesium in the daytime. You do you. 

Either way, get some magnesium in you before your flight to help with overall relaxation, including the relaxation of your bowels. Especially if you’re prone to constipation when you’re stressed, this is the magic mineral for you.

Let me know how these 10 digestion tips support you during your next trip. 

And share your own tips in the comments below!



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