Vacations come too infrequently to be hampered by uncomfortable GI issues. You never want to be “that person” on the airplane who suddenly gets gas. Nor do you want to cope with bloating, diarrhea or constipation once you’ve arrived at your destination. 

GI problems can spoil the fun, even on short trips. They often happen because your body is reacting to changes in your routine and diet. You may also become dehydrated on long flights or from outdoor activities. For some people, just being away from their own bathroom is enough to cause issues! 

Your vacation should be carefree. Whether you travel by plane, car or cruise ship, there are steps you can take to help avoid GI distress while traveling. 

Before you travel  

    • Avoid eating foods rich in FODMAPs a few days before you travel.  When you travel by plane, the air pressure causes any gas in your intestines to expand. It takes up more space, leading to uncomfortable bloating. FODMAPs are short-chain carbohydrates that can cause gas and bloating. Examples include wheat, garlic, onions, apples and artificial sweeteners. 
  • Add a healthy, soluble fiber to your diet a few weeks before vacation starts. Tomorrow’s Nutrition Sunfiber is certified low-FODMAP so it won’t cause bloating. It is also truly regulating, meaning it helps with both occasional diarrhea and constipation. Another benefit is that Sunfiber is a prebiotic, so it will help to nourish the beneficial microflora in your digestive system.   
  • Drink lots of water. A good strategy is to have a water bottle, or a glass of water, with you at all times. Drink water even when you don’t feel thirsty. As a side benefit, this will also help to hydrate your skin. 

Once you arrive at your destination 

  • Try to keep your diet consistent with what you eat at home. If you swap your high-fiber cereal for a glazed donut when traveling, your belly may revolt. Eating new foods while on vacation may upset your digestive balance. 
  • Choose high-fiber snacks such as fruits, nuts and whole grain crackers. Tomorrow’s Nutrition Sunfiber is also an excellent way to boost your fiber intake. The Sunfiber GI 7-Day Kit makes the perfect traveling companion because each stick pack dissolves completely in beverages without altering the texture, taste or aroma. Plus, you get 8 billion active probiotics to help keep your gut microbiome in balance. 
  • Hydrate! Hydrate! Hydrate! It’s easy to become dehydrated while traveling. That can lead to constipation as well as fatigue. Because alcohol consumption can also cause dehydration, if a cold brew or fruity frozen concoction accompanies your meal, follow it with a big glass of water. 
  • Build exercise into your travel schedule. Exercise helps improve the transit time of food through the intestines. Brisk walks, swimming and stretching are all great activities to help keep you regular while you are on the road. 
  • Keep your bathroom routine consistent. Not listening to your body – either because you don’t want to stop the fun or you just don’t like the facilities – may lead to uncomfortable constipation.


Enjoy your trip! And remember to pack Tomorrow’s Nutrition Sunfiber.