One of the best parts of traveling is enjoying local cuisine—whether it’s tapas under the sun, beach picnics, or long pasta meals shared with friends. But, amidst all the delicious food, there can be unexpected disruptions to your body, from digestive issues to fatigue.
According to celebrity nutritionist Gabriela Peacock, traveling, especially across time zones or with busy itineraries, can throw off your body’s natural rhythms. “Your circadian rhythm, which regulates sleep, digestion, and hormones, can be disrupted. This may lead to trouble falling asleep, waking up feeling groggy, or dealing with mood swings and digestive problems,” she explains.
Peacock, who has worked with clients such as James Blunt and Princess Eugenie, says even small changes in routine—like eating at irregular times, not sleeping enough, or sitting too long—can cause imbalances. “Your body thrives on rhythm,” she advises. “To help reset your internal clock, stick to simple routines like eating and waking up at regular times, staying hydrated, and getting sunlight early in the day.”
Why Digestive Issues Are Common While Traveling
While on vacation, it’s common for digestive issues to arise. During a recent girls’ trip, Peacock shared that constipation and bloating are among the most frequent problems. These issues are often caused by dehydration, lack of fiber, prolonged sitting, and even the excitement or stress of being in a new place.
Her advice for overcoming these issues? “I always recommend taking a walk after meals, even if it’s just for five minutes. Drink plenty of water and try to get fiber early in the day, like in a smoothie with flaxseeds or a handful of berries.”
The Impact of Water on Skin and Digestion
Changes in water quality can also affect your skin and gut. Even when traveling within the UK, Peacock has noticed differences in how her skin and digestion react to various water sources. “Water composition varies by location, with differences in minerals and filtration systems,” she says. These changes can lead to bloating, breakouts, or just feeling “off,” especially if you’re sensitive.
To manage this, Peacock recommends drinking filtered water and supporting gut health with probiotics, which can help your system adapt while traveling.
Smart Eating and Supplement Tips for Traveling
Peacock emphasizes that balance, not perfection, is key to enjoying food while traveling. Here are her top tips for eating smart:
1、Start the Day with Protein
Begin your morning with a protein-rich breakfast, such as eggs, avocado, or Greek yogurt with berries.
2、Stay Hydrated
Hydration is essential, especially after flying or in hot climates. Consider adding electrolytes or Celtic sea salt to your water for extra hydration.
3、Don’t Skip Meals
Skipping meals can lead to sugar crashes or overeating later. Regular, balanced meals help keep your blood sugar stable.
4、Pack Healthy Snacks
Keep snacks like nuts, protein bars, or protein powder on hand for when hunger strikes. In Europe, you can also find delicious cured meats, which make for great high-protein snacks.
5、Enjoy Local Food in Moderation
Travel is about enjoying new flavors. Don’t hold back on pasta or wine, but listen to your body and avoid overindulging day after day.
Supplements for Travel Health
Before adding new supplements to your routine, it’s always a good idea to consult a medical professional. However, Peacock recommends a high-quality fiber supplement for travel. While getting fiber from food is ideal, many people don’t consume enough, with surveys showing that only a small percentage of adults meet their daily fiber needs.
“Fiber supports digestive health, energy, and blood sugar balance—important when your eating habits or schedule are off-track,” she says. “It also keeps you feeling fuller for longer, which helps prevent unnecessary snacking on less nutritious foods while you’re away.”
By focusing on hydration, fiber, and balance, you can enjoy your travels without sacrificing your health. The mantra for a healthy holiday? Sun, sea, and fiber.
Related Topics
