Travel can be a challenge to your senses and your stomach. Whether you’re hopping time zones or strolling medieval streets, your body needs to digest, rest, and recharge. And while indulging in local food culture is one of travel’s greatest pleasures, the way you fuel your body while traveling can make or break how you feel on the journey.
As a nurse practitioner focused on metabolic health and hormone optimization, I often tell my patients that healthy eating while traveling isn’t about restriction, it’s about balance. It's how you avoid that afternoon crash, recover from jet lag more quickly, and truly feel present for the adventures ahead.
Jet Lag Starts on Your Plate
Your circadian rhythm is deeply tied to your eating habits. When you land in a new time zone, one of the best ways to support your body clock is to eat balanced meals at local mealtimes. This may mean skipping the meal on the airplane so that when you land in Rome, you are hungry. It also means focusing on whole foods with fiber, protein, and healthy fats, nutrients that support blood sugar stability and cognitive clarity.
The classic Italian breakfast: a cornetto and cappuccino is delicious, yes, but it delivers just 12 grams of protein and a rapid spike (and crash) in blood sugar. If you’ve got a day of museums or bell-towers ahead, consider enjoying that pastry after you’ve fueled up with something more substantial. Many cafés in Italy now offer omelets with veggies or Greek yogurt bowls. It’s not "inauthentic", it’s honoring your body's needs.
Digestion Often Takes a Hit; Help It Out
When you're eating unfamiliar foods, skipping meals, or eating on the go, your digestion can get sluggish. Add in long flights and disrupted sleep, and you're almost guaranteed some bloating or irregularity.
To counteract this, stay hydrated. Aim for 2 liters a day, more if flying. Prioritize fiber-rich produce daily even if that means picking up an apple from a corner store or ordering a salad with your meal. You may also want to pack a probiotic or digestive enzymes if you are prone to GI distress.
In Italy, look for hearty soups like ribollita or zuppa di farro, fiber-rich, nutrient-dense, and easy to digest after a long travel day.
Local Food, Better Choices
You don’t have to skip the pasta, just don’t forget that it's not the only thing on the menu. In most Italian trattorias, the steak with roasted vegetables or catch of the day can offer far more nutrient density and staying power than a refined carbohydrate-heavy dish. Local food doesn’t always mean heavy food.
There’s no award for perfect eating on vacation, even if you happen to be dieting. I recommend scheduling in some hedonic eating while on vacation, something you eat purely for the pleasure of it. Often, the best choice is the one that nourishes your body and your soul. So, don’t skip the gelato, but maybe opt for a single scoop or share with your travel partner. Just remember: the goal is to feel vibrant, not depleted or deprived. That way, you can soak up the scenery, savor the cuisine, and return home feeling enriched, not needing a reset.
"Prioritize fiber-rich produce daily."