- Experts say that fiber is the nutrient to prioritize when you travel.
- Eating fiber can help you feel full, balance blood sugar and benefit your immune system.
- When traveling, pack fiber-rich snacks such as fruit or veggies and drink plenty of water.
When you’re traveling, nutrition isn’t always top of mind. But you may want to give it a bit more of your attention—especially when it comes to your fiber intake. Most people know the feeling of being on the go and not feeling your best. Maybe you’re feeling sluggish, tired and hungry at random times. Or you’re constipated, bloated and just feeling off.
Between the early alarms, late nights, long days on the road or in the air and frequent restaurant meals, many people consume less fiber while traveling. Fiber helps the body function in many different ways, such as by improving digestion, regulating blood sugar and helping you feel full. So when you don’t get enough of it, you’ll eventually start to feel the effects.
“Fiber is crucial while traveling because it helps your body stay balanced despite changes in routine,” says Lauren Manaker, M.S., RDN, LD, CLEC. The National Institutes of Health recommends that most adults aim for 25 to 38 grams of fiber per day, depending on age and sex. “This doesn’t change while traveling, but it can be harder to meet these goals when you’re away from your usual food options,” Manaker says. “Planning ahead and making intentional food choices can help you stay consistent with your fiber intake.” Here’s why you’ll want to make a point of eating enough fiber while traveling, according to registered dietitians.
Why Fiber Is Important While Traveling
Helps Keep Your Blood Sugar in Balance
Blood sugar swings can be more common when you’re traveling because there are so many opportunities for your normal eating schedule to get out of sync. This is especially true on busy travel days, when you’re driving or flying and can’t eat at your regular meal times, making you more likely to rely on snacks and restaurant meals. Sleep changes and stress—both common when you’re on the go—can also impact blood sugar control. Eating fiber consistently is one way to help your body keep blood sugar within a healthy range, explains Amanda Sauceda, M.S., RDN.
“Fiber helps blunt the spike in blood sugar that is the normal effect of eating a meal containing carbs,” says Maddie Pasquariello, M.S., RD. “If you’re a carb fiend like I am, making sure most of those carbs contain a source of fiber helps make sure you actually stay full after your meal, but also prevents energy crashes and mood swings—definitely things you want to avoid while traveling.”
Helps You Feel Full
“Fiber is considered a non-digestible carbohydrate that is slower to digest, leaving you feeling fuller for longer,” says Patricia Kolesa, M.S., RDN. This helps you maintain steady energy levels, and you’ll be less likely to overeat at mealtimes.
When you’re traveling and want to make the most of your time between meals, staying full and satisfied while on the go can be a win.
Keeps You Regular
Fiber plays a big role in digestion. It adds bulk to your stool and helps it move through your intestines. When you’re traveling, constipation can be more common for a number of reasons. You may be eating different foods and drinking less water than usual, and you may be moving less.
“Soluble fiber, found in foods like oats and beans, absorbs water to soften stool, while insoluble fiber, found in whole grains and vegetables, acts like a broom to keep things moving,” Manaker says. “Together, they help prevent constipation and keep your digestive system functioning properly, even when your routine is disrupted.”
If you’re not used to eating much fiber, be careful to start slow and ease your way toward a higher intake. “By adding too much all at once, people tend to think fiber causes more harm than good because it can lead to bloating,” Pasquariello says.
Supports Your Immune System
Fiber may even give your immune system a bit of a boost. Fiber feeds healthy bacteria in the gut, which helps support a diverse gut microbiome.
“Fiber is vital to the growth of good gut bacteria, which are thought to help regulate things like immunity and even brain function,” Pasquariello says. “A body that is functioning well has a strong gut microbiome, and fiber is vital for maintaining that.”
Practical Tips for Including Fiber In Your Diet While Traveling
- Pack high-fiber snacks that are easy to take on the go. “Some examples that can easily pass through security include dried edamame, almonds and apples,” Kolesa says.
- Be smart about what you order. When you’re eating out, look for meals with fiber-rich ingredients like whole grains, vegetables, legumes, nuts, seeds or fruit. “I like to make a point to start each meal with a salad to help weave in some veggies,” Manaker says.
- Grab a piece of fruit. “Fruit is such an easy way to add fiber when traveling and you can often find fruit in hotel buffets,” Sauceda says. “Take a piece of fruit and save it for later when you need a quick snack.”
- Pack a fiber supplement. When fiber-rich foods are harder to come by, a fiber supplement can help. “You can get individual packets that you can toss into your bag,” Sauceda says.
- Add some ground flaxseed to your yogurt or oats, or soak some chia seeds with water to drink in the mornings. But be sure to start slow. “Don’t try to consume tablespoons of flaxseed at a time if you’re not used to it, or you’ll experience some digestive upset that isn’t comfortable,” Pasquariello says.
- Stash a fiber-rich meal in your freezer for your return. “This helps you get back on track after your trip,” Sauceda says. “I like to have frozen berries to make a smoothie, and if I can, I’ll make a batch of soup that I’ll freeze before I leave.”
- Drink lots of water. Water helps move food through the digestive tract. “Don’t forget to pack a water bottle so you can stay hydrated and help that fiber move through your gut,” Sauceda says.
Our Expert Take
If there’s one nutrient you’re really going to prioritize while traveling, make it fiber. It supports digestion, keeps you feeling full and satisfied between meals, helps avoid unhealthy blood sugar swings and may even give your immune system a bit of a boost. With a few RD-approved tips in mind, it’s not so hard to inch closer to your daily fiber goals, even when you’re on the road or up in the air. Start by tossing some fiber-rich snacks like nuts, whole grain crackers, fruit or sliced veggies in your bag. Find ways to incorporate fiber into your breakfast and when eating out, start your lunch or dinner with a salad. And pack a fiber supplement in case fiber-rich foods are difficult to come by.
