Travel can be rough on the body — a problem millions of Americans will experience first-hand during the holidays as they board flights or take long car trips to visit family.
It can derail a healthy diet, too.
Once travelers get to their destination, food options may become limited. Many people will be at the mercy of what their hosts are cooking or their hotel is serving.
How do you keep your health on track when you’re on the go?
Dietitian Tip of the Day: Prioritize Fiber While Traveling
Fiber is key to preventing a common and frustrating problem while traveling.
“Constipation happens a lot of times when you get to a new place because of the change in the routine and because of the dehydration,” registered dietitian Natalie Rizzo, nutrition editor for TODAY, explained in the Holiday Helper audio series on the Start TODAY app.
People eat differently and don’t drink enough water — a disruption of the body’s everyday rhythm.
Planes are “incredibly dehydrating,” so you may feel your skin, eyes and lips feel dry after a flight, she said.
Why It Matters
Adults need between 25 and 38 grams of fiber per day, but 95% of Americans eat less, which means “things can get backed up,” registered dietitian Samantha Cassetty previously noted.
“Fiber is the non-digestible component of plant foods, such as fruits, veggies, whole grains, pulses, nuts and seeds. These are the best foods to relieve constipation,” she advised.
And if a person is dehydrated, the body draws water from stool, which makes it harder and more difficult to pass, Cassetty added.
How to Get Started
It can be as simple as incorporating oatmeal for breakfast and having a piece of fruit like a pear the next morning after you arrive from your trip.
Eat whole foods like veggie sticks, fruits, nuts and whole grains so that your diet isn’t just packaged snacks or fast food.
When flying, Rizzo brings an empty water bottle that can be carried through airport security and filled at water fountains on the other side.
Make sure you grab water on the plane, too, to prevent dehydration.
“You really should be drinking a lot, and I know even if you’re in the middle or the window seat, maybe you don’t want to get up a lot. But honestly, getting up for you is good too because it gets the blood flowing,” Rizzo said.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.