Why Summer Travel Wrecks Your Gut
Let’s start with what changes when you’re away from home:
- Different foods (often more sugar, gluten, and dairy)
- Less routine (sleep, hydration, meals)
- More stress (yes, even fun stress counts)
- More alcohol and less fiber
All of this can slow digestion, mess with your microbiome, and leave you feeling puffy, backed up, or uncomfortably full.
1. Start with the Big Three: Sugar, Gluten, and Dairy
These three ingredients are the most common culprits for bloating and digestive stress—especially when you’re out of your normal rhythm.
If there’s one gut tip to prioritize, it’s this:
Avoiding sugar, gluten, and dairy—even just while traveling—can make a huge difference. For many people, removing them is enough to eliminate symptoms without needing herbs or supplements.
Pack alternatives or plan meals around protein, veggies, and simple whole foods. You don’t need to be perfect—just intentional.
2. Support Daily Elimination (Even on the Road)
Constipation is one of the top reasons people feel bloated on vacation. You’re eating different foods, moving less, and your nervous system might be in a bit of a “hold.”
To stay regular:
- Drink more water than you think you need
- Walk daily, even just 10–15 minutes
- Consider bringing a gentle magnesium supplement
- Eat something with fiber at each meal (fruit, chia, flax, greens)
Your gut loves rhythm. Keeping a little structure helps more than you’d think.
3. Travel With a Probiotic (or a Probiotic-Rich Snack)
Even a simple probiotic can help keep your gut in check when you’re exposed to new foods and water.
Not into pills? Try:
- Coconut yogurt (if you can keep it cool)
- A travel-sized packet of sauerkraut or kimchi
- Fermented pickles or drinks like kefir
Just a few bites a day can help keep your microbiome happy.
4. Calm Your Nervous System
Your digestion works best when your body feels safe. Rushing, worrying, or even just navigating new places can shift you out of “rest and digest” mode.
Before meals, take a moment:
- Breathe deeply
- Put your phone down
- Sit while you eat
This simple reset can reduce bloating more than you might expect.
Final Thoughts
Summer travel doesn’t have to mean digestive drama.
By tuning into your body, making small swaps, and supporting the gut daily, you can feel good while enjoying the ice cream, the plane ride, and the change of scenery.
It’s not about being rigid. It’s about keeping your gut happy enough that you get to enjoy your trip fully.
P.S. Thinking about reintroducing dairy this summer? Watch this YouTube video where Dr.McCully shares what happened when she reintroduced dairy after six months—and what she learned about gut tolerance along the way.
Check out our last blog post titled Summer Sleep Secrets: How to Get Quality Rest When It’s Hot Out”