Best Snacks for Gut-Friendly Globetrotting

Traveling has always been a priority of mine, but when I was diagnosed with ulcerative colitis, I feared my globe-trotting days were over. The unpredictability of UC in unfamiliar places seemed too daunting to overcome. Not to mention dealing with symptoms away from home. But my stubbornness kicked in, and I was determined to find a way to explore the world.

So, I developed strategies to make travel possible when my health allowed. With a carefully packed bag being my secret weapon. The main items? Food. Safe food. A curated selection of UC-friendly snacks that keep me nourished and confident on an adventure.

Gut-friendly snacks

Traveling with ulcerative colitis can be daunting, especially when it comes to finding safe, nutritious snacks. You never know when you might get stuck somewhere without access to a safe meal, so it's essential to have some UC-friendly snacks on hand that provide nutrients and hydration without being cumbersome.

I've learned that the ideal travel snacks offer a perfect mix of hydration, protein, gentle fiber, and simple carbs for energy. These aren't just any snacks – they're my travel companions, my safety net, and sometimes, my saving grace when safe food options are scarce. These snacks are my personal favorites - they're easy to pack, gentle on my gut, and provide the energy I need for my adventures.

Move over, trail mix, we’ve got other on-the-go options. Let's dive into my tried-and-true favorites that tick all these boxes without weighing down that travel bag.

Fresh fruit

Fruits like bananas, apples and oranges are great for hydration and a natural sugar boost. They're an excellent source of vitamins, minerals, and fiber, which can help regulate bowel movements.

Pro tip: Traveling internationally and not able to bring fresh fruit? Try applesauce and baby food pouches instead.

Bone broth

Bone broth is an excellent source of hydration and gut-healing protein. When you need a protein hit but can't face a full meal, bone broth is your new best friend. It's easily digestible and can be sipped on throughout the day. I always bring some 8 ounce single-serve pouches. You can even find individual dried pantry packets to add to water.

Electrolytes

Speaking of water, I always pack electrolyte powder or tablets. Okay so they aren’t snacks per se, but just as important! They're lightweight, easy to mix with water, and help replenish essential minerals that might be lost to UC symptoms during travel. These have become my secret weapon during air travel and busy sightseeing days when I’m more dehydrated or often forget to drink enough water. Plus, they can be a real lifesaver during long flights or in hot climates.

Peanut butter and jelly

Never underestimate the power of a classic! A classic peanut butter and jelly sandwich can be a comforting and satisfying choice. The peanut butter provides protein and healthy fats, while the jelly adds a touch of nostalgia that can be super comforting. Plus, it packs well!

Rice crackers and canned fish or chicken

Light, crispy, and easy on the stomach, rice crackers are a UC traveler's dream. Pair them with a small amount of canned salmon or chicken for a protein boost. They're perfect for those times when you need something substantial but gentle. I love how light they are so they’re not weighing down any travel bags.

Personalize your snacks

Remember, everyone's dietary needs and tolerances are different, especially when it comes to inflammatory bowel diseases like UC. It's always a good idea to consult with your gastroenterologist or a registered dietitian to identify the best snack options for your specific condition.

Do you have a go-to UC-friendly travel snack? Join the conversation and share your favorites in the comments below!

And feel free to browse our recipes section when looking for inspiration.