The Anti-Inflammatory Diet That Helped Me Heal My Messed Up Gut Health

Why do I always have stomach issues when traveling?

Routine can benefit our mental health, but it also benefits our physical health, too! "Stomach problems tend to flare up while traveling because our usual routines, like mealtimes and sleep patterns, get thrown off, which can disrupt digestion," Simpson says. "Plus, not drinking enough water and trying new foods or eating at odd hours can make matters worse by dehydrating us and upsetting our stomachs.

"Travel anxiety significantly affects our stomachs," she continues. "When we're anxious, our bodies release stress hormones that can disrupt digestion, potentially worsening existing gastrointestinal problems or causing new ones."

And it turns out, flying itself can also affect your gut physically. "Flying or changes in altitude can make your stomach uncomfortable by making the gas in your intestines expand, causing bloating," Simpson says. "Also, the difference in cabin pressure and oxygen levels can dehydrate you, which might worsen digestion and existing stomach problems."

How do you fix travelers stomach?

While travel day stomach problems can take you by surprise, there are a few you can do in the moment to help ease discomfort. "As a traveler with a colon disease and dietary restrictions, I always have Tylenol and digestive enzymes on hand," Tanner says. "Whenever I arrive at my destination, I try to locate the nearest juice/smoothie place to maintain the daily habits that make me feel my best at home."

"I usually bring Dramamine with me just in case I experience a rare bout of nausea, and I've recently been taking 1 teaspoon of digestive bitters before meals to help with heartburn (cute, right?) — they come in really small bottles so they're generally fine to go through security," Storck says. "The day before a long flight, I try to eat whole non-processed foods — nothing that could upset my stomach — and lots of water. I try not to drink on the plane if my stomach feels sensitive (otherwise, a glass of red helps me sleep!)"

You'll also want to be aware of dehydration on your travel day (dehydration makes everything feel worse), and that includes what kind of water you're drinking. "For those with sensitive stomachs, it's a good idea to go for bottled or filtered water while traveling because tap water safety can differ from place to place," Simpson says. "Opting for bottled water helps lower the chance of drinking contaminated water and reduces the risk of health problems."

"It's smart to be careful when sampling new foods while traveling to prevent stomach issues," Simpson continues. "Stick to dishes you're familiar with and that are fully-cooked, and avoid street food in places where cleanliness might be a concern. Also, keep an eye out for any potential allergens or foods that might not agree with you."

How to make travel easier?

Your travel day should actually start before you wake up. Just like meal prepping can set you up for an easy week of eats, travel prepping can ensure your day-of journey goes as smooth as possible. While you can't control flight delays or traffic, there are a few things you can add into your routine.

"Include stress-relief techniques in your plan and feel reassured that you have strategies in place to prevent travel-related anxiety from causing stomach issues," Simpson says. Try our Best Breathing Techniques and Daily Journal Prompts when you have a moment to spare!

"I definitely pack the day before and try to make my carry-on bag really organized (for example, I put all my chargers in a small pouch so that there aren't wires getting tangled, I pack snacks so that I don't have to spend a ton of money at the airport, etc.)," Storck says. "I also download shows or movies on to my iPad beforehand (or pack a good book) — I like having something to look forward to if it's a long flight! Simple things, but they help the day go smoothly."

"I try to plan in advance as much as possible to alleviate travel prep and travel day stress [and] I make a list of items I want to pack on my phone," Tanner says. In addition to packing plenty of snacks that are easy on her stomach, she also figures out what to eat when she gets to her location. "Depending on my flight time, I will pick up a Sweetgreen salad to eat on the plane to keep me satiated and full of greens until I can find my next whole foods meal."

Should I pack anything specific to avoid stomach problems?

It's a good idea to have natural remedies or over the counter medicine in the event you need to ease bloating or discomfort (think antidiarrheals, laxatives, or antacids). "Bring along essentials like enteric-coated peppermint oil capsules or activated charcoal tablets for bloating and discomfort, antacids for heartburn and acid reflux, and magnesium citrate or magnesium oxide supplements if you're prone to constipation," Simpson says.

"You might also want to pack dandelion or fennel tea for digestive support and hydration tablets or powders to prevent dehydration, especially in hot climates," she continues. "Just remember to check in with a healthcare professional before trying any new remedies, especially if you have existing health conditions or are taking medications."

And to make the travel in and of itself more enjoyable, Storck has a few travel must-haves: "Headphones, comfortable clothing (big fan of black leggings, sneakers and a sweater; I'll never be a fancy plane outfit girl) and my water bottle." Tanner's must-haves include a portable phone charger, headphones, eye patches, and sunscreen.

How to eat in moderation on vacation?

We're big fans of Little Treat Culture at Brit + Co, especially if you're somewhere you've never been before. I mean, how could you visit Paris and NOT buy pastries?! Even if you have a sensitive stomach, Simpson says it's okay to indulge — as long as it's in moderation.

"Indulge in local delicacies moderately, savoring each bite and paying attention to your body's hunger and fullness signals," Simpson recommends. "Include plenty of fruits and vegetables in your meals to offset any extra calories from treats and to keep you feeling full and satisfied. Also, incorporate physical activities into your plans to burn off any additional calories consumed from indulgences."

"To avoid stomach issues while traveling, steer clear of spicy, fatty, and greasy foods," Simpson continues. "Additionally, limit alcohol, caffeine, and carbonated drinks, and ensure fruits and vegetables are thoroughly washed to prevent food-related illnesses. Lastly, maintain regular meal times to prevent overeating and refrain from skipping meals."

If you do deal with the dreaded traveler's stomach (it happens to us all!) swap your fancy meals for a few tried-and-true foods. "If you're dealing with stomach issues while traveling, stick to gentle foods like bananas, rice, applesauce, and toast to soothe discomfort, and steer clear of foods that might worsen your symptoms," Simpson says. "Keep yourself hydrated, take time to rest and recuperate, and try relaxation methods like deep breathing or meditation to ease stress-related digestive problems. If your symptoms persist or become severe, don't hesitate to seek medical help."

Protein, Protein, Protein

The most obvious choice? Add some protein. This could help you achieve your protein goals, but also includes some sustenance for a fuller meal instead of a side salad. Grilled shrimp, hard boiled eggs, salmon, steak, and chicken (grilled, cajun, barbecue, pesto—you can get creative here!) are some tasty options.

Check out this buffalo ranch pretzel chicken caesar salad from Tieghan Gerard/Half Baked Harvest or this salmon caesar salad grain bowl from The Real Food Dietitians.

​Throw In Avocado, Nuts, or Legumes

There’s nothing easier than throwing in pantry items. Toss in toasted walnuts, cashews, or pine nuts. Avocados and legumes (like chickpeas, beans, and lentils) are also a common addition — just check out this avocado crispy chickpea caesar salad by Whole and Heavenly Oven, or this southwest chicken caesar salad recipe.

​Transform It Into A Pasta Salad

What’s the foolproof way to make any meal better? Add pasta. Reach for pasta shapes such as elbow, farfalle, gemelli, or cavatappi (just check out this pasta shapes guide for more insight). This chicken caesar pasta salad by Averie Cooks utilizes farfalle, while this tortellini caesar salad adds a cheesy twist by Two Peas & Their Pod.

Don't Forget The Extra Veggies

Include more vegetables other than the lettuce. Here are some of our top veggie suggestions: cherry peppers, red onion, sweet potato, broccoli, or artichokes (this artichoke caesar-ish salad will do the trick!). If you’re a fan of brussels sprouts (don’t knock ‘em till you try ‘em), you may want to spring for this brussels sprout caesar salad recipe by The Crowded Kitchen.

Spruce Up The Lettuce

No, you don’t only have to use romaine lettuce as the greens for a caesar salad. Snag whatever you have in the fridge—spinach, arugula, microgreens—and throw them in the bowl with some caesar dressing. A great option is to actually grill the lettuce if you have one available to you. It adds a smoky flavor to the traditional recipe, like this chicken caesar salad with grilled romaine.

Turn It Into A Wrap

The simplest way to change up your go-to caesar salad is to switch around the order of ingredients. Instead of using a bowl, make these healthy chicken caesar lettuce wraps by Rachel Mansfield, or your favorite kind of tortilla wrap.

Tops

White Tee

Any white tee is deserving of your summer uniform. They go wonderfully with denim and linen bottoms, and pretty much anything in between. Thrift for your staple white tee in whatever silhouette suits your style. For me, I prefer a cropped baby tee, but you may see yourself wearing a boxier, longer fit based on your preferences.

My best advice here is to avoid see-through white t-shirts at all costs. Since thrift stores typically have older styles and fabrications in stock (they truly don't make things like they used to!), your search shouldn't be too hard. Go for the thicker materials and make sure to try 'em on before sealing the deal.

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White Tank Top

For the non-tee days, white tank tops are a godsend. They're the perfect base to layer under light button-ups or cardigans for summertime when needed.

Again, avoid anything that's not giving full coverage. I like my tank tops to be form-fitting (and compatible when I don't feel like wearing a bra), but you may reach for something looser. Either way, make sure you really jive with it!

Black Tee

Because black is just as versatile as white, having a basic black t-shirt on-hand will work wonders for your capsule wardrobe and save you time when you're getting dressed for the day.

Any solid black tee is gonna match with denim bottoms like shorts, skirts, or jeans, as well as summer-ready white pants or shorts.

As always, comfort and coverage is key.

Black Tank Top

You can also layer black tanks pretty easily. For any tank top you're adding to your capsule wardrobe, I might recommend styles with wider straps rather than spaghetti straps. This way, the garment will fit more comfortably and last longer than any style with flimsy straps.

Colorful Going Out Top

It's hot girl summer after all. You'll want something hot to step out in for happy hours and dinner dates!

Whether it's a halter tank, a top with a tie-front, or a cheeky open back shirt, the most important aspect to consider when adding a going out top to your capsule wardrobe is that you see yourself wearing it again and again – perhaps in different ways from the next!

Buttoned Top

Buttoned tops are good to have as a light layer for when the sun goes down in the summer. For the warmer weather, I recommend searching the thrift racks for cotton or linen fabrications – they are superior for being breezy and breathable, which is what you want in the hot temps.

Basic whites, blacks, or other neutral colors like taupe or sand are an easy addition for building on top of other solid pieces (remember that white tank top?). If you wanna mix things up a bit, look for undistracting patterns like minimal stripes or dots in neutral colorways (so you can still pair it with the rest of your capsule).

Bottoms

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Denim Shorts

High waisted denim shorts are just as popular as longer bermuda jorts right now, so the particular style you thrift for is really up to you. No matter what, you want to prioritize comfort and quality, along with your personal preferences. Try to put micro-trends aside!

For thrifting denim, I like looking for brands like Lee or Levi's. I typically like to feel the material in my hands, making sure it's thick and has zero holes, thinning, or rips.

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Boxer Shorts

Boxer shorts are hugeee for this summer, but they have longevity for outfits in and out of the house – beyond summer, too. These flowy shorts are super light and airy, and you can literally can hop out of bed and look chic when you pair 'em with a basic tank, light cardi or button up, and ballet flats.

It sounds icky, but you're most likely to find the boxer shorts you're looking for in the men's section of the thrift store. I'd look out for fun patterns like plaids or stripes, but also basic solid colors like light blues or grays. From there, you wanna wash everything you thrift before wearing (you may already know the drill, but it's worth the reminder)!

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Track Shorts

Track shorts are also popping off right now, but they can live in your wardrobe forever. With some cute sneaks and a basic tee, your next casual outfit is set. Track shorts can be dressed up or down with ease, depending on how you style them, and they're great for working out too . Hot girl walks, here you come!

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Linen Pants

Any sort of linen garment is gonna do you extremely good this summer.

Linen pants are a great option to have in your capsule wardrobe for the summer nights you might have to dress up a bit more than usual, – office lunches, cocktails with the girls, etc. They are so easy to wear with a tank and chic flip flops for a beachy look, or layer with a light cardi and ballet flats for a sophisticated ensemble.

White or cream colors are super cute for linen pants, but you should be able to track some down in essentially any color you wish!

Dresses + Skirts

Black Mini Skirt

It might just be me, but I think you're gonna want something short for a hot, hot summer. Mini skirts are here to save the day, and you can track them down at the thrift store pretty easily!

Black is an instant match with just about anything, and I've found myself reaching for my thrifted black mini skirt more than usual as things start to heat up.

Even better than a skirt? A skort. With skorts, you have more comfort and security. To scour the racks for skorts, I typically look around the athletic wear section.

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Denim Mini Skirt

Again, the mini length is so helpful for tackling summer heat. Denim is timeless as can be, and a denim skirt can be worn in countless ways! Go for the cowgirl chic look with some cowgirl boots and a pointelle tank, or go cute-girl with some slingbacks and a going out top!

The denim mini skirt you land on all depends on your personal style and preferences for fit. I personally have an affection for medium-wash denim, but you might prefer darker colors. The denim skirt I always reach for is easy to put on with a simple zipper and button closure, but you might be able to find a piece that slides right on and stretches.

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Casual Little Black Dress

It's worth repeating: black goes with everything! Whether it's a-line, a swing dress, or a babydoll look, a casual LBD is perfect for summertime. It's easy to wear with tall boots, sandals, flats, etc., plus you can dress it up or down based on what you're up to!

Remember, comfort is key.

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White Maxi Skirt

A white maxi skirt delivers such whimsical vibes! It's my go-to summer farmer's market get-up since I don't have to deal with pants at all. But the white maxi skirt works for a variety of situations like brunch or park walks, too!

It's a great match with a black tank top or breezy bandeau, if the temps are really scorching.

Shoes

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Ballet Flats

Ballet flats (or even Mary Janes) are a reliable cozy shoe for wearing this summer and beyond! Unlike sneakers or clogs, they won't leave your feet super sweaty – which is something I try to avoid at all costs.

They're perfectly femme, so cute, and go with everything from pants to dress.

Comfy Sandals

If ballet flats aren't your vibe (for style or comfort reasons), sandals are another breezy choice you can track down at the thrift store. It's best to opt for ones with a substantial sole, so you can be sure your feet are getting as much support as possible.

Looking for lightly-used shoes are best when thrifting.

Accessories

Basic Shoulder Bag

You gotta take stuff with ya wherever you go this summer! A small shoulder bag is perfect for toting things around, from the cafes to the bars. I adore my small black shoulder bag since it goes with everything, and looks even better when I'm wearing black shoes.

If a small shoulder bag isn't roomy enough for your lifestyle, a canvas tote is great, too.

Black Sunnies

Keep those eyes protected and those 'fits looking super cool with some chic sunnies!

Thrift stores often have vintage-y glasses, so this is a great opportunity for finding something unique rather than spending too much $$$ on something new!