How to stay healthy on holiday

Travelling and being away from home can disrupt your digestion. Between dehydration, dodgy airport food, eating out more often and skipping your usual meals, it’s no surprise many of us end up feeling bloated, constipated, or just a bit 'off'.

Here are some nutritionist-backed tips to support your gut, keeping your digestion, energy, and mood in check—wherever you're headed.

ON THE MOVE 

STAY HYDRATED

Dehydration is one of the most common, and underrated, culprits behind travel-related constipation and bloating. Travelling often means more coffee, less water, and the occasional airport Prosecco. Be sure to sip regularly throughout the day and if you’re drinking alcohol, try to alternate with water.

Bonus tip: Add INDI Body to your water bottle for a gut-loving 5.4g of fibre to feed your good bacteria, keep digestion running smoothly and prevent constipation. Fibre + hydration is the ultimate combo for happy travel tummies. Body comes in on-the-go sachets which can be packed in your hand luggage.

SKIP THE SUGAR RUSH WITH A LITTLE MEAL PREP

Let’s be honest, airports aren’t exactly wellness hubs. Chocolate bars, fried food, fizzy drinks and ultra-processed snacks are everywhere. 

Here’s how to stay one step ahead:

• Pack your own snacks or breakfast the night before: overnight oats or a yoghurt pot in an old nut butter or jam jar is a great on-the-go option. 
• Grab better choices at the airport if you can: fruit, yoghurt, porridge pots, nuts/seeds, or veggie-packed sandwiches. 
• Bring a Gut Bar: a delicious, low sugar, high-fibre snack bar. It keeps you regular, curbs cravings, and supports your gut microbiome—especially important when flying, which can leave you feeling bloated and backed up.

STICK TO YOUR MEAL TIMES

Just because your up at 5am doesn’t mean you have to eat at 5am (we've all done it!) If you can, wait until your usual breakfast time to support your circadian rhythm and help regulate your digestion and energy.

ON HOLIDAY

START THE DAY STRONG

Try to begin each morning with a balanced breakfast that includes:

• Fibre (fruit, veg, beans, nuts, seeds)
• Protein (eggs, Greek yoghurt, beans)
• Healthy fats (avocado, olive oil, kefir)
• Slow-releasing carbohydrates (oats, wholegrain bread)

It helps set the tone for your day, keeps you fuller for longer and supports gut health from the get-go. We’re all for pastries or pancakes too—just pair them with something nourishing like yoghurt, nuts, or fruit.

Another tip is to have INDI Body with breakfast (in some water, milk, yoghurt or kefir) so you know you’re getting in the good stuff—vitamins, minerals, probiotics, prebiotics and antioxidants. 

Check out our post on How to Build a Balanced Breakfast for more.

ENJOY THE TREATS—SMARTLY

Food is meant to be enjoyed, especially on holiday. But here’s a smart trick to support your gut and avoid the crash: have sweet treats after a meal. When you’ve already eaten fibre, protein and healthy fats, it slows down sugar absorption and keeps blood sugar and energy more stable.

DON’T SKIP MEALS

Everyone’s biology is different, but for many people, skipping meals can lead to cravings, overeating later, and sluggish digestion. If possible, try to stick to a loose routine and avoid going too long without eating—your gut thrives on rhythm and regularity.

STAY MINDFUL

When you can, slow down and eat mindfully. Sit down, chew properly, and take a few deep breaths before eating. This signals your body that it’s time to rest and digest, helping prevent bloating or discomfort after meals.

Struggling to wind down at night? Try INDI Rest, our natural sleep aid. It supports deeper, more restorative sleep and helps calm the nervous system. Better sleep also leads to less cravings the next day. Read more about this here.

FOCUS ON FIBRE

Fibre is key to good gut health, which in turn supports digestion, bloating, constipation, energy, mood and immunity.

We all eat out a lot more when we’re away. Our advice is to add additional plants to your meals when you can (e.g. vegetables, beans, lentils, quinoa, nuts, seeds). For example, have that delicious pizza, just add some vegetables on top! It's also a good idea to order a side salad / portion of vegetables to accompany your main meal.

More tips to boost your fibre intake: Keep a Gut Bar or a small bag of nuts in your day bag, or add a scoop of Body to your morning smoothie or yoghurt bowl to top up your fibre intake.

New to fibre? Go slow. Just like training a muscle at the gym, your gut needs time to adjust. Too much too fast can cause gas or loose stools. Increase gradually and your gut will adapt—rewarding you with better digestion, more energy, and even stronger immunity. 

KEEP MOVING

You don’t have to hit the gym, but movement is so important for helping with digestion. Gentle exercise stimulates digestion and can ease bloating.

• Walk instead of drive when you can
• Explore the city on foot
• Take a relaxing post-dinner stroll

Even 10–15 minutes of movement a few times a day can make a big difference. 

Travelling doesn’t have to mean digestive drama. With a bit of planning, smart snacking, and some mindful moments, you can support your gut wherever you go.

Pack smart. Snack well. Stay regular. Enjoy your trip!