The Bloat-Free Summer Travel Guide

Summer travel should feel like freedom — not digestive discomfort. If you’ve ever spent a vacation bloated, irregular, or stuck in a hotel bathroom, you know how fast gut issues can ruin the fun. And unfortunately, travel creates the perfect storm: disrupted routines, unfamiliar foods, and extra stress.

The good news? A few intentional changes (and the right supplements) can help you feel amazing, even while living out of a suitcase.

Why You Get Bloated on Vacation Travel impacts your gut in a few key ways:

• Change in diet: Greasy restaurant food, different cuisines, and less fiber can slow digestion
• Stress + poor sleep: Early flights, jet lag, and being out of routine increase cortisol
• Dehydration: Planes, heat, and low water intake reduce motility and increase constipation
• Inactivity: Sitting for long periods (car/plane rides) can slow down digestion

Gut-Loving Travel Tips

• Hydrate Hard: Aim for 3L+ of water daily while flying or out in the sun. Add lemon or electrolytes to stay balanced.
• Pack Smart Snacks: Raw almonds, chia bars, and roasted chickpeas are portable and gut-friendly. Skip sugary bars and gas-causing snacks like protein shakes or gum.
• Keep Moving: Walk when you can — even 10 minutes after meals can help digestion.
• Stay Regular with Supplements:
  • The Miracle Worker: Supports sleep, digestion, and regularity while reducing stress.
  • The Mover: Gentle but powerful—helps keep things moving without creating dependency.
• Avoid These Triggers:
  • Sparkling water and sugary cocktails (hello, bloating)
  • Processed meats and cheese-heavy meals
  • Late-night overeating

Best Practices Before Your Trip

• Start taking The Mover and The Miracle Worker 3–5 days before your trip
• Avoid new supplements or probiotics for the first time on vacation

Watch our Gut Healthy Masterclass here!