From restless.co.uk
Whether you’re commuting, travelling, juggling family commitments, or simply making the most of the summer months, maintaining healthy habits can be a challenge. Busy schedules can mean eating on the go, disrupted sleep patterns, and higher stress levels – all of which can take a toll on gut health.
But the importance of looking after your digestive system can’t be overstated. Emerging research shows that a healthy gut can influence everything from digestion and immunity to mood and energy levels. The good news is that supporting gut health doesn’t have to involve complex routines or big lifestyle changes; even small habits can make a big difference.
With that in mind, here are seven simple ways to support your gut health when you’re always on the go.
1. Think fibre…but go easy
Fibre is one of the most important nutrients for gut health. It fuels the good bacteria that live in your digestive tract – bacteria that play a key role in digestion, immunity, and even mental wellbeing.
But when time is short, it’s easy to rely on convenience foods, takeaway meals, and unhealthy, low-fibre snacks. Making a conscious effort to include fibre-rich foods throughout the day can help support a healthy and diverse gut microbiome. Try to include a variety of fibre-rich foods in your diet, such as…
- Fruit and vegetables
- Beans, lentils, and chickpeas
- Wholegrains, including oats, brown rice, and wholemeal bread
- Nuts and seeds
Little changes can make a big difference here. Why not choose wholegrain bread over white, add berries or banana to your breakfast, or swap refined pasta for whole wheat versions? If you find you often get hungry when out and about, try keeping nuts and seeds in your bag for a quick gut-friendly snack, or storing oat bars or roasted chickpeas in your car.
Do bear in mind that if you’re increasing your fibre intake, it’s best to do so gradually. A sudden increase can sometimes cause bloating or excess wind as your digestive system adjusts. This is why some people notice digestive changes when they suddenly switch to a more plant-based way of eating. Increasing fibre intake slowly, however, gives your body time to adapt.
2. Carry a reusable water bottle
Staying hydrated is important for overall health, but it also plays a key role in keeping your digestive system functioning properly. Drinking enough fluids helps food move through the digestive tract and can reduce the likelihood of constipation. Yet when you’re travelling, rushing between appointments, or spending more time outdoors, it’s easy to forget to drink enough.
One of the simplest ways to stay hydrated throughout the day is to carry a reusable water bottle. Always having water to hand can be a helpful reminder to drink regularly, no matter how busy you are.
If you’re not a fan of plain water, why not add slices of lemon or cucumber, or some fresh mint, to add extra flavour? Foods with a high water content, like watermelon, tomatoes, oranges, and cucumber, can also help boost your daily fluid intake.
If you’re particularly active, travelling in hot weather, or spending long periods outdoors, electrolyte products may also be useful for replacing fluids and minerals and helping you stay properly hydrated.
3. Stay regular with meal prep
When life gets busy, it’s easy to skip meals, eat on the move, or accidentally go for long periods without eating. But regularly missing meals or eating at irregular times can disrupt digestion and leave you snacking on less nutritious foods later in the day.
While you don’t need to eat at exactly the same time every day, having a relatively consistent eating pattern can help support digestive health. Planning ahead is often the answer here; preparing lunches in advance, batch-cooking meals, or packing snacks before leaving the house can make sure you have healthy options readily available when hunger strikes.
Keeping a few nutritious, easily portable snacks on you can also be useful if you’re commuting, travelling, or spending long periods away from home. Good options include…
- Fresh fruit like apples, bananas, or grapes
- Trail mix with nuts, seeds, and dried fruit
- Oatcakes with nut butter
- Hummus with vegetable sticks
- Overnight oats
- Wholegrain crackers with nut butter or roasted chickpeas
- Protein-rich snacks like edamame beans or roasted broad beans
If you know you’re going to have an unusually busy day, why not try packing snacks the night before? Having healthy options easily available can help you avoid turning to vending machines, service stations, or fast food when you’re short on time.
4. Consider taking probiotic supplements
Probiotics are live microorganisms that can help support a healthy balance of bacteria in the gut. While fermented foods such as live yoghurt, kefir, sauerkraut, and kimchi contain these beneficial bacteria, supplements can offer a more convenient option when you’re travelling or your routine is disrupted.
If you’re looking for a travel-friendly solution, California Gold Nutrition’s LactoBif probiotic range, available from iHerb, is designed to support digestive and immune health. The capsules are easy to take with you when away, and having supplements delivered directly to your door can also make it easier to maintain healthy habits when life gets busy.
However, supplements shouldn’t replace a healthy, balanced diet – and as with any supplement, it’s important to follow the product instructions and speak to your GP if you have any concerns.
5. Find moments to breathe
Stress doesn’t just affect your mood; it can also have a major impact on your digestive health. This is because the gut and brain are closely linked through the gut-brain axis.
Because of this connection, prolonged stress can impact digestion and contribute to symptoms like bloating, changes in bowel habits, or stomach discomfort. While it’s impossible to eliminate stress altogether, finding small ways to manage it throughout the day can make a difference.
If you’re feeling stressed at work, why not try taking a short walk at lunch, doing some breathing exercises, stretching, or stepping away from your screen for a few minutes? If you’re travelling, listening to music or podcasts, reading, or spending time outdoors can also help you unwind.
6. Create a stable sleep schedule
Packed schedules, travel, social events, and changes to routine can all disrupt sleep. But getting enough sleep plays a key role in gut health. Research suggests that poor or interrupted sleep may affect the composition of the gut microbiome, potentially creating a cycle in which sleep and gut health influence one another.
While occasional late nights are a normal part of life, trying to prioritise sleep can help support both digestive and general health. For example, creating a regular bedtime routine can improve sleep quality, so, when you can, try going to bed and waking up at similar times each day – even at weekends. Other good habits include restricting screen time before bed, avoiding heavy meals late in the evening, and creating a calm, cosy sleeping environment.
If you’re travelling or frequently away from home, simple things like packing an eye mask, earplugs, or listening to calming music or a relaxation app before bed may also help you wind down.
7. Plan before travelling
Whether you’re travelling for work, going on holiday, or simply spending more time away from home, travel can disrupt your usual routine. Different foods, changes in meal times, long journeys, and different time zones can all affect digestion and lead to symptoms like bloating, constipation, or an upset stomach.
Thankfully, a little planning can go a long way towards helping you maintain healthy habits while you’re away. Before travelling, consider packing…
- Healthy snacks
- A reusable water bottle
- Fibre-rich foods for longer journeys
- Any supplements you take regularly
If you’re travelling abroad, it can also be helpful to research food options in advance. Knowing what foods will be available at your destination can make it easier to eat a balanced diet when abroad, and avoid eating too much fast or convenience food.
Final thoughts…
When life is busy, it’s easy for healthy habits to slip. But supporting your gut health doesn’t have to be complicated. Small, regular actions – from eating more fibre and staying hydrated to managing stress and prioritising sleep – can all make a difference.
The key is to focus on realistic changes that fit into your lifestyle, rather than striving for perfection. Even small, simple habits, when practised regularly, can have a positive impact on both gut health and overall wellbeing.
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