Why You Feel Bloated While Traveling and How to Fix It
Digestion problems while traveling are
extremely uncomfortable, but also surprisingly common, with an estimated
30-70% of international tourists reportedly suffering from traveler’s
diarrhea alone. However, the fact that digestive issues like
constipation, diarrhea and bloating are very common among tourists
doesn’t mean that they’re unavoidable or normal. As a matter of fact,
the majority of these issues arise due to almost trivial changes in
dietary habits most of us don’t even realize are causing the issue.
Let’s look at 5 major reasons for traveler’s bloating in particular and
learn to prevent it once and for all.
1. Chewing gum
1. Chewing gum
Many people resort to chewing gum when
they're on a plane, as it seems like a miracle fix capable of relieving
both blocked ears and a dry mouth. And while chewing gum may make you
feel better while you're flying, it may also be doing something a lot
less beneficial to your system.
Namely, the very act of chewing gum
inadvertently also makes you swallow a lot of air, and guess what
happens to it after it reaches your stomach? That's right, it is bound
to end up in your bowels, causing bloating and excessive wind. To
prevent this from happening, avoid gum or reserve it to takeoff and
landing when your ears are the most prone to getting blocked up.
2. Ultra-processed foods
2. Ultra-processed foods
While we're on the go and luggage space is
strictly limited, packing a salad or any other wholesome meal becomes
quite difficult. As a result, we often resort to packaged snacks, such
as chips and cookies to keep us full, and that's exactly the main
mistake.
Unfortunately, most of these snacks,
especially those you can pick up at a convenience store on your way from
point A to point B, are highly processed and full of simple carbs and
sugars that are bound to cause bloating. Apart from that, these foods
are often also very dry, so they can bring about constipation as well,
just so you know.
5. Caffeinated and Carbonated DrinksSo instead of packing unhealthy snacks,
develop the habit of taking nuts, dried fruit, fresh veggies, and fruit
with you on your journey. If you insist on packaged goods, sugar-free
energy bars are also a good option.
3. Dehydration
Speaking of habits that can cause both
bloating and constipation, let's discuss your water intake. We're sure
that you all know that you should be drinking your 6 glasses of liquids a
day, but the thing is, many people seem to leave that knowledge at home
when they set off on their travels.
Not drinking enough will affect your health even in the short term,
especially if you're traveling by plane where the air is a lot dryer, to
begin with. To prevent dehydration, drink as much and as often as you
can. You can also pack a water bottle with you to keep better track of
your daily water intake.
4. Low Fiber Intake
Fiber is probably the most underestimated
essential part of our diet, but it is necessary for you on the daily,
much like water and other nutrients. Sorry for the slightly graphic
imagery, but fiber is important because it creates the bulk of your
bowel movement and acts as food for your gut microbiome, so it's
essential for smooth digestion if you know what we mean.
To make sure you get enough fiber, make sure to include fruit and
veggies, as well as nuts and whole grains in your diet on a daily basis.
Another common mistake most of us make
while we travel is drinking carbonated and caffeinated beverages, as
these are usually very easy to find in the nearest vending machine.
Still, we'd advise you to stay away from these drinks while you're
traveling, as they can cause bloating as well, despite promising to
hydrate you as well as water does.
Caffeinated beverages can be the culprit behind bloating because they
overexcite the digestive system and are actually quite dehydrating,
whereas carbonated beverages pump your stomach full carbon dioxide,
which is also bound to result in a bloated stomach, too. To prevent this
from happening, avoid all carbonated drinks, even sparkling water, and
don't get crazy with caffeine either. During your travels, tea and water
are your two best friends.
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