Is it holiday time? Are you packed? Did you know that 40% of us get a bit "backed-up" when we go on vacation? There are many factors at play, including dehydration on the plane, eating in a different way than normal, jet lag, changes to our routines, and "un-friendly toilet situations" that cause our autonomic and enteric nervous systems the inability to relax. Ugh! What is one to do?
Here are some ways you can stay more regular on the go:
Water - Drink water like it's your job. Airplane cabins and hotel rooms are notoriously dry so loss of fluid is a big problem. Your gut needs water to do its job.
Move - Sitting on a plane or in a car for long periods of time can make your intestines clog up. Walk up and down the plane aisle, get up and walk first thing in the morning when you arrive, if you're able to do a few yoga poses or squats & lunges that's also great.
Fibre - Eat more fibre. (on holiday AND in life!) It makes your gut happy and keeps things moving along. A word of warning, however, if you don't normally eat a high-fibre diet and suddenly start eating tons you could experience bloating, stomach cramps, and gas. If that sounds like you then easy does it.
Those of you who have read my blog in the past know that I am a big fan of fibre. Take along some fibre-filled snacks for the trip and it should help enormously. Below are some good bets that you can take with you on the plane and through customs (yes, you can):
- Tiger Nuts - these are actually not a nut but a small tuber. And a serving contains a whopping 10 grams of fibre! But be warned, they are an acquired taste. It's a bit like chewing on sawdust. You can eat them dried or try soaking them overnight when you arrive and then adding them to your fruit / yogurt / granola.
- Dried Fruits - A word of caution here, dried fruits contain a lot of sugar so moderation is key, but figs and dates are great fibre choices
- Baked chick peas / dried beans - these are crunchy and super satisfying and contain loads of fibre.
- Chia Seeds - scrub the intestines as they move through. I love taking travel sachets with me.
- Flax seed - like chia, really scours the intestines and provides tons of fibre.
- Sunflower seeds
- Almonds
- Make your first meal upon arrival veggie-filled Mexican - there is loads of fibre in black beans, avocado, and raw jicama. Or veggie-filled Indian - loads of fibre in lentils.
Hopefully these ideas will help keep things moving along tickety-boo! Wishing you wonderful holidays, one and all.
