Travel can be rough on the body \u2014 a problem millions of Americans will experience first-hand during the holidays as they board flights or take long car trips to visit family.<\/p>\n
It can derail a healthy diet, too.<\/p>\n
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.<\/p>\n
\u200aHow do you keep your health on track when you\u2019re on the go?<\/p>\n
Dietitian Tip of the Day: Prioritize Fiber While Traveling<\/p>\n
Fiber is key to preventing a common and frustrating problem while traveling<\/a>.<\/p>\n \u201cConstipation happens a lot of times when you get to a new place because of the change in the routine and because of the dehydration,\u201d registered dietitian Natalie Rizzo, nutrition editor for TODAY, explained in the Holiday Helper audio series on the Start TODAY app<\/a>.<\/p>\n People eat differently and don\u2019t drink enough water \u2014 a disruption of the body\u2019s everyday rhythm.<\/p>\n Planes are \u201cincredibly dehydrating,\u201d so you may feel your skin, eyes and lips feel dry after a flight, she said.<\/p>\n Why It Matters<\/p>\n Adults need between 25 and 38 grams of fiber per day, but 95% of Americans eat less, which means \u201cthings can get backed up,\u201d registered dietitian Samantha Cassetty previously noted<\/a>.<\/p>\n \u201cFiber 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<\/a>,\u201d she advised.<\/p>\n And if a person is dehydrated, the body draws water from stool, which makes it harder and more difficult to pass, Cassetty added.<\/p>\n How to Get Started<\/p>\n \u200aIt can be as simple as incorporating oatmeal for breakfast<\/a> and having a piece of fruit like a pear<\/a> the next morning after you arrive from your trip.<\/p>\n Eat \u200awhole foods like veggie sticks, fruits, nuts and whole grains so that your diet isn\u2019t just packaged snacks or fast food.<\/p>\n \u200aWhen flying, Rizzo brings an \u200aempty water bottle that can be carried through airport security and filled at water fountains on the other side.<\/p>\n Make sure you grab water on the plane, too, to prevent dehydration.<\/p>\n \u201cYou 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,\u201d Rizzo said.<\/p>\n