Staying healthy while traveling through airports and while flying can sometimes be a little challenging, especially when we have to move from high and low altitudes and from hot and cold temperatures very quickly. Moreover, if you’re traveling long distances, our bodies are forced to adapt to the change in time zones—some more drastically than others.

As a result, our stomachs might not always agree to the quick changes, leaving us tired, bloated, upset or uneasy. In order to help prevent an uncomfortable travel experience while getting to your destination, here are some tips to keep your gut healthy no matter how far you’re going.

Consume Probiotics

Probiotics are essential for a healthy gut. They help regulate the digestive system by not only breaking down the food in your stomach but also keeping it healthy since probiotics are live microorganisms that balance out the bacteria inside. Plus, probiotics aid in preventing diarrhea. Purchasing probiotic yogurt once you get through security is an option, but not everyone can eat dairy and some may not like it. An alternative is to pack a probiotic supplement that has been created for on-the-go travelers. Examples include Nutrition Essentials (number one selling on Amazon), Probiotic 40 Billion CFU, or even Zenwise Health Digestive Enzymes.

Skip the Processed Foods

It’s important to plan out your meal while traveling or at least opt for healthy options at the airport that don’t include processed sweets (i.e. packaged cookies, gummies) and snacks (i.e. chips, salty nut mixes, protein bars). These processed treats have a lot of sodium and sugar in them, which can upset your stomach and cause bloating at high altitudes. Plus, they leave you feeling groggy and can make sleeping harder. Instead of snacking on processed foods, try to eat leafy greens and freshly-made cuisines at airport stalls. And, if you can eat healthy at the airport and take it with you on the plane, it’ll keep you full and away from airplane food, which also can contain lots of sodium and sugar.

Stretch

Many airports nowadays have designated spots created for movement. If you have access to a lounge, there may already be a wellness zone where you can stretch and do some yoga. If you’re not in a lounge, you may still find a space to move your muscles, which helps regulate your gut and blood flow. Certain movements that involve moving your midsection get your internal organs working—it’s important to do so after you’ve been sitting for hours on end in an airplane seat. It’s completely understandable to not want to stretch out on the airport floor, which is why you may want to bring your own yoga mat with you. Nowadays, you don’t have to lug around a large roll-up mat that never fits anywhere—there are specific mats designed for traveling that can fit almost anywhere. A few of our favorites are the following: TOPLUS Travel Yoga MatTunods Fitness Yoga Mat, or Thrive On Wellness Yoga Towel Mat.

Drink Water

Staying hydrated as we move through airports and fly at high altitudes is essential, especially since our bodies lose a large amount of water while flying—four percent of our body, which can amount to 54 ounces. And if you’re one to have a glass of wine or a cocktail while flying, then drinking even more water is necessary to keep your gut healthy. Recent security regulation changes have now allowed travelers to take empty bottles through TSA. If you don’t want to lug around a large water bottle, a collapsible one like Baiji Bottle, Kemir, or Nomader are perfect alternatives—plus, you can pack it anywhere and use it while exploring a city or hiking up mountains.

What’s your best tip for keeping your gut healthy while traveling?