Always being on the go may mean fewer healthy food choices and resort to eating quick-and-easy comfort foods. Eating your favorite food can sometimes make you feel bloated and a little gassy. This uneasy feeling can make moving around uncomfortable, especially on long trips. That’s why learning to listen to your gut and reduce bloating while traveling is essential.
Listen to What Your Gut is Telling You
Eating your favorite food is one way to satisfy hunger and nourish the body. Still, every person reacts differently to digesting food. While some can feel as light and fresh as they usually are after eating carb or sugar-rich foods, others are less fortunate.
Some people have trouble digesting food categories such as FODMAPs or fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Some common gas-producing FODMAP foods include:
- Beans
- Lentils
- Broccoli
- Wheat
- Onions
- Apples
- Fruit juices
Delicate digestive systems find it challenging to digest FODMAP foods. Sometimes, they are incompletely digested, leading to more gas. This typically happens when the intestine’s bacteria ferment the food while in the system.
Table manners also matter regarding excessive gas buildup in the digestive system. Swallowing too much air can lead to excess gas. This happens when you eat too quickly or talk while eating.
Reduce Bloating While Traveling With These Recipes
Lemon Ginger Apple Shots
Starting the list is a quick-and-easy recipe that gives instant energy for a busy day on the road. Lemon ginger apple shots pack a nourishing punch with its combination of zesty, tangy, sweet and spicy ingredients.
Prepare a bottle using store-bought ingredients and keep it chilled inside the fridge. Down a shot in the morning to give your senses a much-needed jolt. Ginger contains lots of antioxidants, which can reduce inflammation and bloating.
Spinach Salad
Spinach is an excellent source of natural fiber and contains only 41 calories per cup. Toss spinach in a bowl, add some light seasoning and garnishes and you have a quick snack between meetings.
Fibers help relieve and ease bloating by settling your stomach and ensuring you go regularly. Bloating symptoms include irregular bowel movement, so your belly will thank you after downing a plate of this green and leafy recipe.
Pineapple Green Smoothie
Smoothies are underrated when it comes to anti-bloat recipes. They’re so easy to prepare and you can get all the ingredients from grocery stores. This pineapple green smoothie is perfect for packing so you can enjoy a tasty and healthy treat while in transit.
Mix ripe pineapples, bananas, creamy yogurt and chia seeds in a blender. Throw in a few leaves of spinach as well for added fiber. The chia seeds give this drink an added antioxidant and protein boost.
Mint Vinaigrette
If you’re a fan of condiments, then you’ll love this one. Mint vinaigrette offers a nutritious add-on to your already delicious and healthy snacks. Dress your favorite quinoa, green and grain salads with this mint and lemon vinaigrette for a pop of flavor.
Condiments and dressings are a great way to up the flavor of your healthy meals while on the road. If you travel often for work, you’re likely tired of bland airport or hotel food. Whipping a new batch of this tasty concoction will help you bring flavor back to your meals.
Banana Pancakes
Everyone loves pancakes. They’re delicious, easy to make and remind you of home. Start your day with a nutrient-packed breakfast with banana pancakes. Mix some eggs and bananas in a batter, heat a pan and start cooking.
Of course, adding syrup makes pancakes extra special and gives you a quick boost to help you start your day. Choose maple syrup for a delicious but healthier alternative to corn syrup. It has antioxidants, magnesium and zinc that’ll give your pancakes a nutritious twist.
Ginger Carrot Shots
Juices are a go-to for many detox diets due to their easily digestible ingredients. Ginger carrot shots might become your default drink when hankering for a refreshing beverage after a long day.
The sweetness of carrots and the zest of ginger make a fantastic flavor combination. Of course, you also get nourishment of vitamin A from the carrots and anti-inflammatory properties from the ginger in one go. You can add some turmeric to make this refreshing shot more gut-friendly.
Granola Banana Split
You can still satisfy your sweet tooth — in a healthy way, of course — while traveling. This granola banana split recipe gives a nutritious twist to the classic dessert by replacing the ice cream with creamy yogurt.
Bananas are great for digestion while granola can help lower cholesterol and blood sugar levels. The protein-rich yogurt blends well with the granola crunch while the natural sweetness of bananas makes snacking more enjoyable.
Peanut Butter Banana Muffins
Some comfort foods are healthy especially if you combine nutritious ingredients like peanut butter and bananas. Peanut butter and bananas offer a concentrated source of protein and magnesium in a tasty package.
Spread some peanut butter on English muffins and add sliced ripe bananas. You can even sprinkle a little cinnamon to give your meal a fragrant and flavorful finish. Enjoy a plate while resting in your room or pack some for quick lunch meetings.
Spinach Omelet
Who says omelets are just for breakfast? You can enjoy this tasty and healthy recipe any time of the day. What’s even better is it’s easy to make.
Beat some eggs in a bowl and add spinach leaves for fiber and seasonings of your choice. Cheese is always a welcome addition to any egg dish for that creamy and salty kick. Cook it over easy or a little runny, depending on your preference.
Garlic Chicken Soup
Having some hot soup is perfect after traveling long distances. Nothing beats warming your tummy with some tasty broth, whether traveling by plane or car.
Garlic chicken soup is easy to prepare and uses only a few ingredients. Sautee chopped garlic and ginger in a pot until they’re brown. Add chicken chunks and broth. Bring to a boil, then simmer. Throw some moringa or spinach leaves and a little pepper as a finishing touch.
Garlic does wonders for the body, like lowering blood pressure and reducing inflammation. Combined with ginger and fiber from moringa or spinach, you get a comforting soup that’s healthy for your tummy.
Keep it Light
Digestion and nutrition go hand in hand. Watching what you eat is a great way to monitor healthy food intake and reduce bloating while traveling. Keeping things light will ensure you feel fresh and ready to take on the next task on your checklist.
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