It is no secret that traveling can cause trouble when it comes to digestion. Many people experience constipation and bloating. We all want to feel our best on vacation. So here are five tips to try next time you travel that will help keep your tummy happy.
1. Focus on hydration
Aim for 50-64 fl oz of water each day. Be mindful of caffeine or alcohol consumption as they can contribute to dehydration and affect bowel movements.
2. Include movement each day.
Aim for anywhere from 10-30 mins a day. Movement could be anything you enjoy such as walking, swimming, biking, running, hiking, and more!
3. Don’t skip meals.
Aim to eat a meal or snack every 3-4 hours to support proper digestion and keep energy levels up. Bring non-perishable snacks such as nuts, jerky sticks, trail mix, or roasted edamame to keep with you.
4. Be mindful of fiber intake.
Think about adding 1 serving of a high fiber food to each meal. Examples are 1/2 cup of berries with breakfast, whole grain bread when available, and adding a side of roasted veggies with dinner.
5. Don’t delay.
When you feel the urge to use the restroom, try to respond to the cue as soon as possible. You may feel more comfortable using public restrooms by packing a travel size “Poo-Pourri” to help eliminate odor.
Information gathered and adopted from:
Evolution Nutrition’s registered dietitians.
Mountain Trail Mix
Ingredients
- 1/2 cup cashews
- 1/4 cup peanuts
- 1/4 cup almonds
- 1 package M&M’s
- 1/2 cup dried fruit of choice
Directions
- Mix all ingredients together and enjoy!
Recipe makes: 4 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookpad.com/us/recipes/674035-mountain-trail-mix?ref=search&search_term=homemade+trail+mix
