TOP 6 TIPS FOR BLOAT & FLARE-FREE summer holiday

May 17

Whether you’re heading out for the long weekend or a destination vacation, you shouldn’t have to stress about having a gut flare up!

Check out my top 5 tips for a bloat and flare-free vacation!

PACK SNACKS OR MEALS

If you have a long, busy, active day, be sure to pack a balanced meal or snacks (high protein with fibre and fats) to keep you fuelled and prevent crashes and cravings.

Some of my go to high protein snacks to keep you energized and prevent crashes and cravings:

Make-at-home

protein balls
baked protein oatmeal
trail mix
granola with yogourt
crackers & cheese

Grab and go:

Protein bars: best gut friendly options are RX Bar, Go Macro, Enjoy Life protein bites, LaraBar. You may want to avoid anything that contains inulin, chicory root or oligosaccarides or sweeteners ending in -ol (ie sorbitol)
These are all high FODMAP fibres and they often put a high amount in protein bars, which can cause many people with gut issues a lot of bloating, pain or even diarrhea.
Natural pepperettes
Trail mix with nuts and seeds and dried fruit
Smoothies with protein powder

PACK SUPPLEMENTS

My go to travel supplements include:

Carminative herbs:

These include peppermint capsules or tea for gas, bloating & pain, as well as chamomile or fennel tea.

I also really love a product called Intesol by Metagenics, which is a blend of carminative herbs.

Probiotics:

Probiotics can be a great supplement to have on hand, to not just optimize digestion, reduce bloating, but also prevent traveller’s diarrhea and food poisoning.

However, make sure you choose the right probiotic for you, as the wrong one could make your gut symptoms worse, especially for those of you who struggle with heartburn, reflux and gas.

If you have chronic heartburn, or know you have SIBO, you may want to avoid most common probiotics, including those with lactobacillus and bifidobacterium strains.

Your best option is a spore based probiotic such as CanPrev IBS.

If you don’t have heartburn/reflux issues, a high quality brand with a blend of strains is great.

Some of my favourites are Metagenics and NFH as well as CanPrev.

Keep in mind, for constipation, bifidobacteria and lactobacillus reuteri can work best.

High quality digestive enzyme with acid:

Enzymes help you digest foods that are hard to digest, as well as large meals or foods you may be sensitive to. They also help prevent indigestion/reflux/heartburn as well as excessive gas and bloating.

Most people with low stomach acid have trouble digestive many types of foods, but especially proteins like red meat and fattier foods. Having issues with higher fat foods is also common with gallbladder dysfunction, which, unfortunately is very common as women age.

You want to look for a broad spectrum digestive enzyme that has HCl or “betaine HCl” which is stomach acid

Types of enzymes

Proteases - digest protein foods
Amylases - digest carbohydrate foods
Lipases - digest fats
Cellulases and galacosidases - digest plant foods
Pancreatic enzymes: digest fat, proteins and carbs
Maltases, lactase, sucrase: digest sugars

Shop my top supplements for travel in my Fullscript account HERE.

(Canadian residents only).

Sleep & Stress Supplements

Many people (myself included) have a hard time sleeping in a different bed or location, and an especially hard time with time zone shifts. I highly recommend packing some supplements for nervous system support, because a good nights sleep can make or break your vacation!

Gentle supplements (typically safe with most medications):

l-theanine, lavender or lemon balm tea, NuSera or Sereniten Plus (d-lactium), magnesium bisglycinate

Stronger sedatives:

Passionflower, valerian root, melatonin, GABA

Note: always check with your primary care provider or pharmacist before starting a new supplement, especially if you take medication.

PLAN AHEAD

Research local restaurants and grocery stores to see what they offer.

Try to find gluten free and fresh, whole food options, so you can ensure you’re getting your fruit and veggies, so you don’t get constipated.

Use an app like Find Me Gluten Free to find gluten free options in your area.

Great options for a lunch out:

a salad with chicken or another source of protein
a (gluten-free) sandwich with a side salad
charcuterie with meats, cheeses, pickles

Most people with chronic gut issues find that greasy, fried foods are a trigger for them, however, if you’re wanting to indulge, try having a small side of fries with your sandwich or other protein source, so you’re less likely to experience digestive upset. Or you can offer to split a fried treat with a friend.

Many people also find that alcohol (especially sweet drinks, wine or beer) can be a trigger for gut symptoms as well, so enjoy in moderation and listen to your body.

Great options for a dinner out:

pasta with meat and a side of sauteed veggies or salad

roasted chicken, fish or beef with potatoes or and veggies
gluten free wrap with a side salad
soup or stew

Things you may want to avoid if you have chronic gut issues:

large meals
raw garlic and cabbage (slaws)
greasy, fried foods (or small amounts only)

If you decide to eat one of these harder to digest foods, a digestive enzyme should help.

See if your lodging has a mini fridge so you can stock up on gut friendly foods for a quick breakfast, snack or lunch.

Make gluten free wraps with chicken, lettuce and tomato, veggies and hummus, fruit.

DON’T FORGET ABOUT FIBRE

For many people, travelling can cause constipation, which can make you look bloated.

Try focusing on eating as many whole foods as possible to keep your fibre intake (fruits, vegetables, whole grains) up.

But go easy on fibre if it’s a trigger for you. You may tolerate low FODMAP fibre foods best such as:

green beans
potato and sweet potato, parsnips, squash
carrots
quinoa, brown rice, oats
flax and other seeds
berries

SUPPORT YOUR NERVOUS SYSTEM: REST & REJUVINATE

While there may be many things you want to see and do on your vacation, take some time to rest and recharge as well. Most people are burnt out and vacations can be an excellent time to rest up and recharge your batteries.

Signs of burnout:

unexplained changes in bowel movements or gut symptoms
brain fog
lack of motivation
strong cravings
fatigue, but sleep issues
waking up tired despite sufficient sleep
mood changes
weight gain, especially in the midsection
flare up of current issues : bloating, gut pain, heartburn, headaches and migraines, skin conditions
aches and pains
lack of interest in this you used to enjoy
wanting to just “crash”
lack of appetite, or bigger appetite than usual

However, keep in mind that with burnout, it’s not just physical rest, but mental emotional rest too - the nervous system needs to feel calm and safe. That’s where adding daily practices such as deep breathing and meditation can help.

And while it can be fun to have a few drinks on vacation, alcohol is actually a toxin to your nervous system and will disrupt your sleep cycle, so you won’t wake up rested and refreshed, so plan accordingly.

WATCH YOUR SELF TALK

It’s important to allow yourself some wiggle room to indulge on your vacation and enjoy the foods you love. When you follow the 80/20 rule and listen to your body, most times this shouldn’t cause too much digestive upset.

It’s also important to remind yourself that you can have a treat without feeling like you’ve “fallen off the wagon”. Gut healing doesn’t require “clean eating” 100% of the time, and you also don’t gain several pounds overnight from having some extra treats, that’s just not how the body works (usually it’s bloating).

So go easy on yourself!

And if you’re mad at yourself for indulging because it caused a gut flare, even with a small indulgence, that’s a sign that your gut is quite imbalanced and likely needs to be supported with a personalized gut healing plan.

I have 3 1:1 coaching spots left for new clients for Summer 2024.

Book your Meet and Greet session here to find out if it’s the right fit for you (no pressure), bring your questions and leave with clarity, hope and motivation.