7 tips to maintain a healthy gut and enjoy your summer travels to the fullest

Summer is the perfect time for travel and adventure. However, for many people, travel can also lead to digestive discomfort and disrupted gut health. Whether it’s a change in diet, irregular meal times, or the stress of being on the go, traveling can take a toll on your gut. But don’t worry, with some mindful planning and the help of R’s KOSO, you can maintain a healthy gut and enjoy your summer travels to the fullest. Here are some essential tips for keeping your gut happy while on the road.


1. Pack Gut-Friendly Snacks

One of the easiest ways to maintain gut health while traveling is to pack your own snacks. Airports, train stations, and rest stops often offer limited healthy options, making it tempting to grab processed and sugary snacks. Instead, pack gut-friendly snacks such as:

・Nuts and beans: Almonds, walnuts, roasted chickpeas, and edamames are high in fiber and protein.

・Fruits: Apples, bananas, and berries are portable and rich in prebiotics.

・Vegetable sticks and hummus: Carrots, celery, and bell peppers are great for snacking on the go. Hummus not only goes very well with vegetable sticks, but contains protein, fiber, and healthy fat.

These snacks not only provide essential nutrients but also help keep your digestive system on track.


2. Stay Hydrated

Traveling, especially by air, can lead to dehydration, which can negatively impact your digestive health. Make sure to drink plenty of water throughout your journey. Staying hydrated helps maintain the balance of good bacteria in your gut and supports regular bowel movements.

Bring a reusable water bottle and refill it after passing through security at the airport. Aim to drink at least eight glasses of water a day, and more if you’re in a hot climate or physically active.


3. Maintain a Routine

While it can be challenging to stick to a routine when traveling, try to maintain regular meal times and sleep patterns as much as possible. A consistent routine helps regulate your body’s internal clock and can prevent digestive issues like constipation or indigestion.

If you’re crossing time zones, adjust your meal times gradually to match your destination’s time zone. Eating light, balanced meals at regular intervals can also help keep your gut in check.


4. Be Mindful of Your Diet

Exploring new cuisines is one of the joys of traveling, but it’s essential to balance indulgence with gut health. Here are some tips.

Avoid overindulgence: Large, heavy meals can be hard on your digestive system. Opt for smaller, frequent meals to prevent bloating and discomfort.

Choose wisely: Select dishes that are rich in fiber, lean proteins, and healthy fats. Avoid overly processed and greasy foods that can disrupt your gut balance.


5. Incorporate R’s KOSO into Your Routine

R’s KOSO is a Japanese postbiotic drink made from over 100 fermented fruits, vegetables, and herbs. It’s packed with beneficial nutrients such as probiotics, prebiotics, and postbiotics that support gut health. Incorporating R’s KOSO into your travel routine can help you maintain a healthy gut, even when you’re on the move.

How to use R’s KOSO while traveling:

Morning boost: Start your day with a tablespoon of R’s KOSO mixed in a glass of water to kickstart your digestive system.

・On-the-go: Carry R’s KOSO Trial Pack with you. Each pack contains 5 (30ml/1oz) bottles, making it convenient to take along on trips.

・Post-meal: Drink R’s KOSO after meals to aid digestion and reduce bloating.

R’s KOSO is not only easy to incorporate into your travel routine but also provides a delicious way to support your gut health.


6. Manage Stress

Travel can sometimes be stressful, and stress is a known factor that can disrupt gut health. Here are some ways to manage stress while traveling:

・Practice relaxation techniques: Deep breathing, meditation, and yoga can help calm your mind and body.

・Stay active: Physical activity promotes healthy digestion and can alleviate stress. Take walks, stretch, or engage in light exercise.

・Get enough sleep: Prioritize rest and aim for at least 7-8 hours of sleep each night.


7. Be Prepared for Digestive Upsets

Sometimes, despite your best efforts, digestive issues can arise while traveling. It’s wise to be prepared:

・Pack digestive aids: Over-the-counter medications for indigestion, constipation, or diarrhea can be helpful in case of an emergency.

・Stay informed: Research local food and water safety at your destination to avoid foodborne illnesses. Stick to bottled water if necessary and avoid raw or undercooked foods.



Maintaining gut health while traveling doesn’t have to be a challenge. By packing gut-friendly snacks, staying hydrated, maintaining a routine, being mindful of your diet, incorporating R’s KOSO, managing stress, and being prepared for digestive upsets, you can enjoy your summer travels without compromising your digestive wellness.

R’s KOSO offers a convenient and effective way to support your gut health on the go. Whether you’re exploring new destinations or relaxing at a summer getaway, R’s KOSO can help keep your gut balanced and happy.

Safe travels and happy gut health!


Let’s get started!

Written by Eriko Shintani

Certified holistic nutritionist/Holistic nutrition advisor
Instagram: https://www.instagram.com/vegefuldays/

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