6 Ways to Maintain Gut Health While Traveling

By Haleh Pazwash, MD On Mar 12, 2025

While gut health is important to maintain, sometimes it can be put on the back burner while traveling. For example, when traveling, we tend to overeat and drink more alcohol, which can cause an increase in acid reflux and constipation. Other factors that could be affecting your gut health while on the go are stress and changes in sleep. Here are some ways to try to keep your gut regulated so you can enjoy your time traveling.

Stay hydrated. Hydration is key to keeping your digestive system functioning properly, especially while in hot climates. Be sure to drink enough water. Keep in mind that coffee can also be dehydrating, and dehydration can lead to constipation. If traveling to areas where diarrhea could be a problem, travel with Imodium or Pepto-Bismol. 

Increase your fiber intake. Increasing fiber-rich food like fruits, vegetables, and whole grains can help to keep you regular. It is good to travel with Metamucil or a similar fiber supplement.

Avoid eating late at night. Eating late at night can cause acid reflux, also known as heartburn. 

Watch your portion sizes. We tend to overeat while traveling or on vacation, which can cause bloating, indigestion and discomfort. Treat yourself, but everything in moderation. 

Avoid fatty foods and excessive alcohol consumption. While it’s great to let loose and enjoy certain foods and beverages, overconsumption can lead to acid reflux and indigestion. 

Prioritize self-care. Make sure you are getting enough sleep and are reducing stress. Meditation, walking, or your favorite activity can help reduce stress.

About the Author: Haleh Pazwash, MD, is the subspecialty department director of gastroenterology for The Valley Hospital. For more information about gastroenterology care at Valley, please visit ValleyHealth.com/Gastroenterology. 

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