Traveling can wreak havoc on your body, and millions of Americans are about to experience this firsthand during the holiday season as they embark on flights or lengthy car rides to visit loved ones. But here's the kicker: it’s not just your energy levels that take a hit—your diet can go completely off the rails, too. Once you arrive at your destination, your food choices often become limited, leaving you at the mercy of your host’s cooking or the hotel’s menu. So, how can you stay healthy while on the move? The answer might surprise you: prioritize fiber.
And this is the part most people miss: fiber isn’t just about digestion—it’s your secret weapon against a common yet frustrating travel issue: constipation. Registered dietitian Natalie Rizzo, nutrition editor for TODAY, explains in the Holiday Helper audio series that constipation often strikes when you’re in a new place due to changes in routine and dehydration. Think about it: you’re eating differently, drinking less water, and disrupting your body’s natural rhythm. Add to that the dehydrating environment of airplanes, which can leave your skin, eyes, and lips feeling parched. Controversial thought: could your holiday travel woes be solved by something as simple as fiber?
Here’s why it matters: adults need 25 to 38 grams of fiber daily, but a staggering 95% of Americans fall short. As registered dietitian Samantha Cassetty points out, this shortage can lead to, well, backup. Fiber, found in plant foods like fruits, vegetables, whole grains, pulses, nuts, and seeds, is the key to keeping things moving smoothly. But here’s where it gets controversial: if you’re dehydrated, your body pulls water from your stool, making it harder to pass. So, staying hydrated is just as crucial as eating fiber.
Ready to take action? Start small by incorporating fiber-rich foods into your travel routine. Swap out sugary snacks for whole foods like veggie sticks, fruits, nuts, and whole grains. For breakfast, try oatmeal, and pack a pear or apple for a quick, fiber-packed snack. When flying, bring an empty water bottle through security and refill it once you’re past the checkpoint. And don’t forget to hydrate on the plane—even if it means getting up from your seat. As Rizzo advises, moving around isn’t just good for hydration; it keeps your blood flowing, too.
Now, here’s a thought-provoking question for you: With fiber being so essential, why isn’t it more widely discussed as a travel necessity? Share your thoughts in the comments—do you agree that fiber should be your go-to nutrient while traveling, or do you have another strategy that works better for you? Let’s spark a conversation!
For more expert tips like these, check out TODAY’s Expert Tip of the Day series, where qualified professionals share simple strategies to simplify your life, covering everything from diet and fitness to mental wellness. Written by A. Pawlowski, a TODAY health reporter with a background at CNN, this series is your go-to resource for staying healthy and informed.
