How to Stay Healthy While Traveling

Without losing your mind or dealing with trip ruining constipation IYKYK

Traveling while trying to stay on track with your gut healing routine can feel... a little chaotic. This is the most requested topic from clients - past and present. Travel can feel really daunting, especially if you struggle with gut issues. Wondering if you’ll be able to have a bowel movement, digest new foods, and feel good while away from home is incredibly stressful!

Traveling is one of my favorite things to do, and being sick or uncomfortable on a trip can ruin the whole vibe and experience. If you’re going to spend money and time on a trip, prepare your body so you can be fully present!

There are so many things you can do to set yourself up for success while traveling. So, let’s walk through my personal approach to healthy, low-stress travel - so you can enjoy your time away.

A quick note before we jump in: your wellness routine should never be a source of stress. Stress counteracts everything you're working so hard to support. If you miss a dose of something, it's okay. Nothing catastrophic will happen. Gut healing is about consistency over time, not perfection. A missed supplement here or there won’t unravel your progress. Some is always better than none.

This newsletter is one of my jobs—and I put a lot of time, care, and research into it. In a space where good info is often undervalued, I believe in paying people for their work.

If you’ve gotten value from these posts, consider a paid subscription. It keeps the in-depth guides and protocols coming—and I’m so grateful to those of you who already support it. I will continue to share two free Substack newsletters per month, while the others will be for paid subscribers as I hone in on what’s most helpful for you.

Pre-Trip Prep: What’s In My Travel Bag

When I pack, I think in categories: support, snacks, and hydration. Here’s what that looks like in practice:

Supplemental support all linked here:

• Pill case with my daily supplements

  • If your trip is longer than a week, purchase another supplement case and dose everything for the trip duration, it makes life so much easier and saves room in your suitcase! TPW rec for supplement cases here, I use the AUVON rainbow 7 day container and have 2 for my trips.

• HCl and/or digestive enzymes (crucial for beating bloat!)

• Vitamin C + immune support

  • I love Cymbiotika Liposomal C, Beekeepers Liposomal C & Propolis, or Immune Support Packs by Biotics Research

  • Cymbiotika, save $20 on your order

• LMNT or other electrolyte hydration packs

• Travel collagen/protein packs (I use Thrive Market’s grass-fed version)

• Biotoxin Binder Cellcore (code to register “O8CmntMd”)

  • A binder can be incredibly helpful during international travel—especially if you get sick—because it supports your body in managing and eliminating toxins more efficiently. It can also stop diarrhea, cramping or nausea.

• Bowel support (more on that below)

I always bring a small purse or fanny pack to carry essentials with me during the day, this helps me stay organized because I can take my singular day of supplements with me!

Hydration Tip:
When I land, I grab a few large bottles of water (filtered when possible) so I’m not scrambling later or drinking unfiltered sink water. Hotels often have free bottled water at the front desk, just ask!

Airport & Travel Day Foods: My Non-Negotiable

I always bring food with me. You’ll be in the airport for at least 1.5–2 hours pre-flight, plus the flight time itself. That’s a guaranteed snack or meal window - don’t rely on airport kiosks or plane pretzels.

Here are some healthy snack options that you can usually find in my bag:

• Aloha protein bars

• Papa Steve’s protein bars (love the vegan vanilla!)

• Olive snack packs - trader joes, thrive market, whole foods

• Simple Mills crackers

• Flackers crackers

• Chomps jerky

• Homemade trail mix (nuts, seeds, DF chocolate chips)

• Travel oatmeal cups + chia/hemp seeds + protein powder single serving containers

• Nut butter packs + fruit (apple, banana, etc.)

• Kitchen & Love quinoa cups (Whole Foods)

• Poshi steamed veggie packs

• Dark chocolate bar or a little sweet treat (because joy is health too)

Tip: Starbucks baristas will usually give you hot water for free, perfect for that oatmeal cup on-the-go.

Boost Immunity on the Plane

If you’re always getting sick after being on a plane, your immune system needs some extra love when you travel. I like to recommendBeekeepers propolis throat spray and Xlear nasal spray to keep your nasal passages clean. These drastically reduce the chances of picking up whatever virus or sniffles might be flying with you in your cabin. You can find both options on Fullscript (you have to create an account and you will get access to all TPW recs and lifetime 10% discount).

Dining Out with Ease

Dining out while traveling doesn’t have to derail your wellness. My motto: aim for 80/20 and release the rest.

Things you can do:

• Ask for food to be cooked in olive oil or butter (to avoid seed oils)

• Look up restaurants in advance if you can - especially if you have allergies

• Bring a backup snack if you know breakfast options will be tricky

Things to let go of:

• Total ingredient control

• Fear over one “off-plan” meal

Stress about your food often does more harm than the food itself. Choose what makes you feel good, then enjoy the moment.

Digestion Tips While Away

Traveling can make digestion sluggish. Here’s how I stay ahead of it:

• Use digestive support like HCl or enzymes consistently with all meals

• Start meals with bitter foods (vinegar-based dressings, lemon, arugula, side salad)

• Drink warm lemon water if supplements aren’t available

These little habits make a big difference when eating unfamiliar foods or adjusting to new time zones.

I always take gluten and dairy enzymes with me and they help SO much!

Let’s Talk About Poop 💩

One of the top complaints I hear from clients is travel constipation. A few reasons why this happens:

• Dehydration (planes are major culprits)

• Disrupted routines

• Less fiber-rich food

• Jet lag and time changes

My go-to strategies:

• Load up on water (bring a reusable bottle or buy a big bottle at the airport)

• Use LMNT or mineral-rich hydration, favorites here

• Be proactive with bowel support and start 1-2 days prior to your takeoff

Here’s a quick breakdown of travel-friendly, bowel supportive supplement options found on Fullscript (create an account and you will get access to all TPW recs and a lifetime 10% discount):

• Magnesium Citrate (Pure Encapsulations) 1-2 capsules at night, short-term use only

• Aloe 200x (Designs for Health) 1 capsule at night, great for regularity and is soothing for the gut, can also help with heartburn

• Bowel Mover (CellCore) 1-2 capsules as needed, gentle, herbal blend

  • Register here with patient direct code “O8CmntMd”

• Smooth Move Tea (Traditional Medicinals) 1 cup before bed, use no more than three nights in a row [found at Amazon, Whole Foods or local health food store]

And a word of caution: avoid doubling doses if something isn’t “working” right away. Slow and steady is key here, give your body ~2-3 days to adjust and then you can increase dose if needed. Increasing doses right away can trigger a bout of loose stools, not fun🙈

Whether you're off for a quick weekend or a 2-week adventure, your body doesn’t need perfection. It needs support, consistency, and a little grace.

If you found this helpful, I’d love to hear what your travel wellness staples are, drop me a reply or comment with your go-to snacks or supplement hacks.

Here’s to happy travels with regular bowel movements!

This newsletter is one of my jobs—and I put a lot of time, care, and research into it. In a space where good info is often undervalued, I believe in paying people for their work.

If you’ve gotten value from these posts, consider a paid subscription. It keeps the in-depth guides and protocols coming—and I’m so grateful to those of you who already support it.

I will continue to share two free substack newsletters per month, while the others will be for paid subscribers as I hone in on what’s most helpful for you.

Expensing it for continuing ed or towards health and wellness funds? Go for it. You can use: “Subscription to a nutrition and wellness publication used for professional development.”

Thanks for being here 💚

Morgan