5 ways to reduce bloating on travelling

There’s nothing worse than a stomach ache when you’re trying to relax by the ocean or be present at an off-site meeting.

There's something about travel that makes us want to indulge. Your diet may consist of green juices, smoothie bowls and raw desserts, but once you step on a flight, all bets are off. These easy tip the scales on vacations.

“When we travel, we can't eat whatever we want anymore. We have to be careful about what we eat all the time and poor eating habits can create a vicious cycle. Eating high-sodium airline food and drinking less water can cause bloating, gas, and discomfort. This can lead to poor gut health, which can affect focus during business travel or enjoyment during vacation.

During flights, many people tend to break health rules. They watch movies until their eyes hurt, unhealthy snacks, and forget to drink enough water. This puts the body in a stressful situation that can cause inflammation.When travelling by road, it's best to eat a light meal that is low in fat and acid to avoid feeling nauseous. If you tend to overindulge, Dr Sethi suggests avoiding fruit and fruit juices altogether. If you're indulging in too many glasses of wine, refined carbs, or desserts, then you don't need more sugar in your system. Eating nuts, seeds, or 70-80 per cent dark chocolate sweetened with stevia is a good idea if you want to avoid fruit and dairy.

Switching to cooked vegetables for dinner since they are easy to digest. Opting for rice whenever possible instead of refined flour in bread, pasta, or pizza is also a good idea.

Constipation is a common issue when travelling, and Batra recommends carrying a good quality source of fibre, such as unsalted roasted chana as a snack, four to five prunes at night before bed, and half a tsp of coconut oil with a cup of warm water as soon as you wake up in the morning

Fermented foods or yoghurt are better options for adding good bacteria to your diet than probiotic supplements. A prebiotic supplement can also provide food for good bacteria.

Spices such as cumin and caraway seeds can help soothe the stomach during travel, according to Batra. Ground, roasted seeds can be added to yoghurt or infused in hot water.