How to Stay Healthy While Traveling (Especially If You Have Food Sensitivities)


I once burst out crying in a restaurant over an acai bowl. The only thing on the menu that I presumed was gluten free, dairy free and egg free arrived to the table for my daughter and turned out to be a big bowl of yogurt!


A seemingly simple task of nourishing my child became a daunting obstacle when traveling. 


When traveling for work or for a family visit during the holidays, set yourself up for success before your next trip. Whether you have food sensitivities or know that the conference you are going to will have horribly unhealthy choices, being prepared will make a world of difference.


Here are my favorite travel tips:


  • Look up restaurants in the area ahead of time. Use an app like Yelp or Urbanspoon to scout out the restaurants in the area. I like to search for farm to table, organic or gluten free. This gives me a good idea of the restaurants that might be accommodating
  • Don’t be afraid to ask. We often try so hard not to be high maintenance, but a simple question to the waitress about the acai bowl would have helped avoid my meltdown.
  • Pack digestive enzymes. Taking digestive enzymes with your meals can help avoid the bloating and belly aches that may occur from eating foods and oils that your body isn’t used to.
  • Find fresh green juice or smoothies. You can find a juice bar almost anywhere nowadays! Find one that is vegetable based.
  • Ginger root. You can easily find hot water at a hotel to make yourself ginger tea. Ginger tea is a soothing way to start the day, or can help with discomfort felt after overeating. Ginger can also help with motion sickness if you find yourself in turbulence or on a swaying ferry.
  • Have an arsenal of snacks. Avocados, almond butter, fruit, seaweeds snacks, veggie sticks, sweet potato chips, hard-boiled eggs & nuts (whichever of these that you aren’t sensitive to!). Having a small snack with balanced fat, carbohydrates & protein in the morning will help set your blood sugar up for a stable day.
  • Get your greens in. If you end up overindulging in too much sugar or processed foods make sure to replenish your minerals. Bringing a greens powder with you while traveling is an easy fix.
  • Chia seeds! A small bag of chia seeds can go a long way. Headed out for a work cocktail hour? Premix a water bottle with 1-2 Tbsp. of chia seeds and make sure to rehydrate before bed.
  • Bring a selection of teas. On my last trip I brought a mixture of teas. Nettle to replace the minerals that were stripped from a high sugar or high processed meal, dandelion root to support the liver after bombarding it with restaurant additives & preservative, and fenugreek for digestion.
  • Need to sweeten your tea or coffee? Keep sweetener in your purse. Coconut sugar packets or liquid stevia are small enough to carry with you.   Upgrade your hotel coffee or tea by avoiding refined sugar.


Happy Travels!! I hope some of these tips keep you from crying at breakfast.


Have any other ideas? I would love to add them to the list.

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