Digestive Health: Tips for Travelers

Indigestion. Few of us are immune to it, though most of us dismiss it as one of life's unavoidable inconveniences.

But while it may be commonplace, it’s not something that should be taken lightly. The digestive system serves a critical function delivering nutrients throughout the body. When it breaks down, the entire body is at risk, according to Kajuandra Harris Huntley, an Alabama Cooperative Extension System foods and nutrition specialist.

Poor food choices are often the culprit, she says. They can lead to everyday symptoms — gas and abdominal pain — or, worse, to several health problems.

Huntley cites a recent poll by CondéNet showing that digestive problems are especially widespread among travelers.

For example, more than three-quarters — 77 percent — report at least occasional digestive problems while traveling. Nearly half — 42 percent — experience constipation.

Most travelers, roughly 20 percent, blame it on eating poorly. In fact, eating habits are cited more often than other factors, such as lack of sleep as well as stress and dehydration.

Disruption of one’s normal routine is an unavoidable factor when traveling, Huntley says. But you do have control of what you eat, and by making the right sort of food selections you can take charge of your digestive health and, as a result, your overall well-being, she says.

Leslie Bonci, director of Sports Nutrition at the University of Pittsburgh’s Medical Center and a spokesperson for California Dried Plums, has developed the Good Travel Gut Kit for patients who have encountered digestive problems while traveling. She calls it her “nutrition prescription” for preventing or reducing digestive comfort on the road.

This kit can be easily assembled with items bought at well-stocked supermarkets and food stores or purchased online.

She places nutrient-dense California Dried Plums at the top of the list. Dried plums not only maintain good digestive health but also have important vitamins and minerals, including potassium, magnesium and fiber.

She also recommends teas-chamomile, which may reduce cramping, and raspberry leaf tea which may help with diarrhea. Finishing out the list is crystallized ginger, which may combat nausea, and ground flaxseed, which may aid regularity.

While the Good Gut Travel Kit was developed with her traveling patients in mind, Bonci says it’s also crucial to educate yourself on the right food choices even when you’re not traveling to maintain good digestive health.

In fact, it’s simply wrong to assume that foods that promote digestive health are inconvenient for people who are traveling or deal with a busy lifestyle, Huntley says.

Along with Bonci’s suggestions, other good choices include whole wheat crackers, packets of hot cereal, small cans of fruit nectar and dried fruit, such as dried plums. All of these can help you keep your digestive system healthy, says Huntley, who also offers five other tips for maintaining digestive health.

• Eat a balanced and varied diet that contains fruits and vegetables.
Foods that specifically promote and aid intestinal health and function include dried plums, bran and other whole grain breads and cereals, beans and nuts. Also, limit fats and avoid concentrated sweets, emphasizing instead complex carbohydrates.

• Get enough fluids via beverages or foods. Include a beverage with every meal or snack. Low-calorie or noncaffeinated selections could include water and herbal teas and fruit juices (with no added sugars).

• How you eat is just as important as what you eat. Eat slowly, stop eating when you feel full and don’t eat just before bedtime. Rather, try to eat two to three hours earlier. Make time for proper nutrition. Take along good-for-you portable snacks such as fresh or dried fruit, granola and almonds.

• Exercise, doing activities you like. Try aerobic or strength-building activities or try stretching exercises like yoga or Pilates.

• Manage your stress. Relaxing should be a part of your daily to-do list, just as work, social and family obligations are.

For more information about digestive health, visit the National Digestive Diseases Information Clearing House at http://digestive.niddk.nih.gov/.

Posted by Jim Langcuster at November 14, 2007 01:56 PM