Travelling with a Healthy Gut: What to Pack & Eat

Travelling can do wonders for the soul, but for the gut? Not always.

Between airport snacks, jet lag, unfamiliar ingredients, new time zones, and less-than-ideal food options, it’s no wonder so many of us experience bloating, sluggish digestion, or even full-on digestive distress when we travel. And yet, taking care of your gut while you're on the move is one of the most important ways to protect your energy, mood, and immune system on the go.

We believe a healthy gut should travel with you not get left behind. Whether you're heading abroad, going on a family road trip, or just navigating a hectic schedule, we’re here to show you how to maintain gut balance wherever life takes you.

In this blog, we’ll guide you through the best probiotics to include in your travel routine, what to pack, how to eat on the go, and why gut health is essential for truly enjoyable travel.

Why Travel Affects Your Gut

Before diving into the solutions, let’s explore why travel can disrupt the gut in the first place:

• Changes in routine – The gut thrives on consistency. New time zones, irregular eating times, and sleep disruption confuse your digestive rhythm.
  
  

• Unfamiliar foods – New cuisines are exciting but may contain allergens, excess oil, refined sugars, or additives your body isn’t used to.
  
  

• Hydration dips – Flights and hotter climates can dehydrate the body, affecting digestion and slowing down bowel movements.
  
  

• Stress and anticipation – Even positive excitement stimulates the nervous system and can temporarily shut down digestion.
  
  

• Lack of fibre – Quick travel meals are often low in fibre, leading to constipation or sluggishness.
  
  

• Exposure to new microbes – Not all bacteria in new environments are helpful. An imbalanced gut makes you more susceptible to illness or discomfort.
  
  

Knowing this, a bit of planning can go a long way.

Gut Health Travel Checklist: What to Pack

Here’s what we recommend bringing with you for a happy, balanced gut:

1. Ossa Organic Gelatine Gummies

Made in advance and stored in a cool pouch, these are a fantastic travel snack. Gelatine supports gut lining integrity, helps reduce bloating, and keeps your gut microbiome nourished.

2. Travel-size Bone Broth Sachets

If you're staying somewhere with access to hot water, these are a lifesaver. A warm mug of bone broth first thing in the morning can set the tone for your entire day offering hydration, minerals, and amino acids that soothe and support digestion.

3. Best Probiotics (Shelf-Stable)

Look for broad-spectrum, shelf-stable probiotics that contain strains like Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. These help your microbiome stay resilient when exposed to new foods and environments.

4. Tallow Balm

Your skin and gut are deeply connected. A small pot of tallow balm helps soothe any digestive-related rashes or sensitivities that can occur with travel.

5. Reusable water bottle

Hydration is one of the simplest ways to support digestion, circulation, and detoxification. Carry filtered water with you and add a pinch of sea salt for electrolyte balance.

6. Simple Snacks

Pack your own gut-friendly options such as:

• Beef jerky or clean meat sticks
  
  

• Soaked and dried nuts
  
  

• Homemade oat and seed bars
  
  

• Fermented pickles or olives (in a sealed jar)
  
  

• Raw honey for natural energy
  
  

Eating on the Go: How to Stay Balanced

You don’t need to skip local food or micromanage your meals. The goal is to support your gut so it can better handle variety and indulgence.

Here’s how:

• Start the Day Right

Begin with something grounding like a mug of broth or a simple protein and fat-based breakfast. This helps stabilise blood sugar and gives your gut something familiar.

• Chew Slowly, Eat Mindfully

It’s easy to rush when you’re out and about, but digestion starts in the mouth. Chew your food thoroughly and sit down (even briefly) when you eat.

• Prioritise Protein & Fibre

At each meal, try to include a clean protein (fish, eggs, legumes, or grass-fed meat) and a source of fibre (vegetables, fruit, nuts, seeds).

• Be Smart with Raw Food

Raw salads and juices are popular, but in some countries they may carry unfamiliar bacteria. Go cooked where possible, especially during your first few days.

• Limit Sugar and Refined Carbs

Treat yourself, of course but be mindful of sugary drinks, pastries, and ultra-refined flours that can trigger bloating and imbalance.

• Include Bitter or Fermented Foods

Bitters stimulate digestion, and fermented foods feed the microbiome. If you see options like sauerkraut, pickles, or vinegars on the menu, order them.

Post-Flight Gut Reset

Flights can be particularly hard on the gut due to pressure changes, dehydration, and long sitting periods. Here’s how to reset after landing:

• Hydrate with electrolytes (add a pinch of sea salt to water)
  
  

• Drink bone broth within the first few hours if possible
  
  

• Walk or stretch to stimulate circulation and bowel movement
  
  

• Take your probiotics to support microbial balance
  
  

• Eat a gentle first meal brothy, light, and rich in protein
  
  

• Avoid heavy meals late at night, especially if your sleep is already disrupted

Hotel Room Tips for Gut Health

You don’t need a full kitchen to eat well:

• Boil water for broth in a kettle
  
  

• Request a mini fridge to store probiotics, snacks, or pre-made meals
  
  

• Use travel containers to bring your own soaked oats, seeds, or powdered collagen
  
  

• Ask restaurants for simple meals with extra veg and protein
  
  

• Keep tallow balm handy for any travel-induced skin flare-ups (linked to gut stress)

Kid-Friendly Gut Travel

If you're travelling with children, gut support is even more important. Their digestive systems are more sensitive and react more quickly to stress, sugar, or environmental changes.

Here’s how to support kids' digestion on the go:

• Offer broth in a travel mug with a pinch of sea salt
  
  

• Pack fruit-and-gelatine lollies made ahead of time
  
  

• Stick to regular meal times to support routine
  
  

• Include calm activities during travel to reduce digestive distress
  
  

• Avoid too much juice or sugar – offer fruit and water instead
  
  

• Support their immunity with probiotics and natural foods rather than sweets
  
  

Eating Out: How to Navigate Menus with Ease

Eating in restaurants doesn’t need to be complicated. Here’s what to look for and how to order:

• Choose grilled or roasted dishes over fried
  
  

• Ask for sauces on the side to control additives
  
  

• Look for meals that include bone-in meats, fish, or soups
  
  

• Ask about fermented items like miso, sauerkraut, or pickles
  
  

• If in doubt, go for simple plates – protein, vegetables, and fat
  
  

• Limit creamy dressings, seed oils, and ultra-processed extras
  
  

Remember: even if the food isn’t perfect, your gut is more resilient when it’s well supported.

Gut Immune Connection While Travelling

Your gut houses over 70% of your immune cells, which means it’s your first line of defence when you’re exposed to new bugs, food, or environments.

Supporting your gut while travelling isn’t just about comfort it’s about preventing illness, colds, or digestive infections.

Bone broth, gelatine, and probiotics all support mucosal integrity the barrier that keeps invaders out and nutrients in.

When your gut is strong, your immune system doesn’t have to work as hard.

When Things Go Wrong: Gut Recovery on the Road

If you do experience bloating, cramping, or travel tummy, don’t panic. It happens.

Here’s how to recover gently:

• Fast for a few hours, sip water or broth
  
  

• Walk or move gently
  
  

• Apply warm compress to your abdomen
  
  

• Use tallow balm if skin reacts
  
  

• Take your probiotics with a light meal
  
  

• Stick to gentle, home-style food until symptoms ease
  
  

Your body is wise with the right tools, it knows how to come back to balance.

Travelling is one of life’s great joys. It opens our minds, connects us with people, and fills us with new perspective. But it doesn’t have to come at the cost of gut health.

With a little intention, you can protect your digestion, support immunity, and stay energised while still enjoying everything the world has to offer.

We believe food should travel well. That’s why we craft our products with ancestral wisdom, modern convenience, and gut support in mind from bone broths and gelatine to tallow and honey. All part of your journey, every step of the way.

Pack well. Eat slow. And don’t forget your probiotics.