My functional approach to healthy, energized travel includes supporting blood sugar, digestion, and immunity while you’re on the go!

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It’s no easy feat trying to find healthy travel snacks when on the go! Traveling can take a toll on the body and disrupt digestion while setting you back in your goals to improve your overall health. In addition, it can be mentally and physically exhausting to search for healthy alternatives when traveling to unfamiliar places. Throw in airport snacks, fast food, and excess amounts of caffeine, and you’ve got the perfect recipe for unbalanced blood sugar levels. Cue the energy crash. 

The good news is that bringing healthy travel snacks can help you avoid the energy crash and fuel your body for the travel day ahead. My functional approach to healthy, energized travel includes supporting blood sugar, digestion, and immunity while you’re on the go!

WHY HEALTHY SNACKS MATTER MORE WHEN TRAVELING

Processed, sugary, and fried foods are tempting on travel days. The problem with these convenient, processed, and fast foods is that they contribute to inevitable blood sugar swings and energy crashes during long travel days. These foods also significantly and negatively impact digestion, which can trigger bloating and gas–all of which are not ideal on travel days.

It’s also important to note that during travel, our immune system and gut health often take a hit from people-packed airports, time zone changes, increased stress levels, and poor sleep. It’s common to see travelers’ constipation and shifts in energy. This increases the demand for nutrient-dense foods. 

Nourishing, healthy travel snacks may reduce cravings, alleviate fatigue, support immunity, and improve recovery.

FOUNDATIONS OF A TRAVEL SNACK FOR SUSTAINED ENERGY

Avoiding a blood sugar rollercoaster on travel days is key to achieving sustained energy levels. Here’s what you need to know:

High Protein to Keep You Full + Focused

Prioritize snacks that are high in protein to keep your blood sugar steady and prevent “hanger.” Protein also helps minimize muscle loss and brain fog on long days.

Healthy Fats for Brain + Hormone Support

Healthy fats are essential for keeping your tummy satiated longer. They stabilize energy levels and can help offset the inflammatory effects of travel stress.

Fiber + Functional Carbs for Sustained Energy

Fiber and complex carbs keep digestion moving and feed your gut microbiome. Choose low-glycemic carbs to avoid energy crashes.

Low-Inflammatory Ingredients

When it comes to processed and packaged foods, always read ingredient lists. To the best of your ability, avoid seed oils, added sugars, artificial sweeteners, and gums. These ingredients are highly inflammatory, suppress immune function, and may contribute to energy crashes.

EASY-TO-PACK HEALTHY TRAVEL SNACKS 

Knowing the foundations of a healthy travel snack is the first step. Next, it’s helpful to keep a list of go-to, easy-to-pack travel snacks. 

Portable High-Protein Picks

• Grass-fed meat sticks, such as Paleovalley or Chomps
• Epic dried meat and seafood jerky
• Hard-boiled eggs 
• Collagen or protein powder for smoothies or coffee, such as Nuzest protein single-serving packets 
• Tuna or salmon pouches, such as Safe Catch 
• Protein bars with clean ingredients, such as Rawr bars. Eat Prima bars, or Skout bars.

Healthy Fats On the Go

• Artisana organic nut butter packets with almond, cashew, or sunflower seed butter (avoid added oils)
• Coconut chips
• Raw nuts or seeds, such as Brazil nuts, almonds, cashews (avoid those coated in seed oils)
• Guacamole 
• Mini packs of olives 
• Hu Kitchen chocolate bars (this Cashew butter flavor is my favorite!)
  

Gut-Friendly & Fiber-Rich & Healthy Carbohydrate Options

• Organic raw veggies, like celery, baby carrots, and cherry tomatoes 
• Dehydrated veggie or fruit chips
• Fresh fruit, like apple slices or berries, with sunflower butter
• Chia seed pudding in a small mason jar (if staying somewhere with refrigeration)
• Gluten-free crackers and chips, such as Simple Mills, Siete, Sunpoppers, Good Crisp potato chips, seaweed snacks, and Barnana chips
• Solely fruit leathers and gummies 

Hydration & Electrolyte Support

Electrolyte powders (without added sugar)

Herbal tea bags to calm digestion in-flight

Coconut water, such as Harmless Harvest 

Mineral drops (to add to bottled water)

MY FAVORITE HEALTHY SNACKS TO PREP AT HOME 

Fail to prepare and prepare to fail! Prepping snacks at home (before traveling) is the best way to ensure you have healthy, nourishing travel snacks. 

These are a few of my favorite travel-friendly recipes:

• DIY trail mix– made with raw nuts, seeds, unsweetened coconut flakes, cacao nibs
• Egg muffins or mini frittatas in silicone muffin liners
• Energy bites made with dates, collagen, chia seeds, and nut butter
• Bone broth warmed up and stored in a travel thermos (homemade or Fond brand)
• Thinly sliced, cooked chicken breast 

WHAT TO AVOID WHEN CHOOSING TRAVEL SNACKS

As we now know, it’s critical to avoid foods that will send you on the blood sugar rollercoaster, leading you to an inevitable energy crash. You want to prioritize clean protein, healthy fats, fiber, and complex carbohydrates. However, it’s essential also to know the snacks to avoid if you want sustained energy throughout your travel day. 

Travel snacks to avoid include:

• Bars with long ingredient lists or added artificial sweeteners
• Low-fat snacks that spike blood sugar, such as dried fruits, candies, and crackers 
• Protein snacks with questionable fillers
• Yogurts are high in sugar and added gums

Fast Food Tips

Whether you’re road tripping or flying, fast food options are everywhere on travel days. If fast food is your only option, stick to these fast food tips:

• Choose grilled protein over fried and opt for a salad with grilled chicken.
• Pick smaller portions and avoid upsizing meals.
• Add a side of fruit for added nutrients.
• Skip sugary drinks and choose water, unsweetened iced tea, or a small seltzer.

Gas Station and Convenience Store Tips  

When grabbing a true, on-the-go snack from gas stations or convenience stores, keep these tips in mind:

• Grab fresh options: Many stores offer fresh fruit or pre-made salads.
• Go for protein: Look for hard-boiled eggs, raw nuts, or grass-fed beef sticks.
• Avoid the candy aisle: Choose healthier snacks like trail mix (without candy) or gluten-free protein bars.

Tips for Dining Out 

Remember these restaurant tips if you are planning on dining out frequently during your travel: 

• Research restaurants and menus ahead of time when you plan your stay.
• Look for keywords–Choose meals that are baked, steamed, or roasted. Avoid anything labeled “fried” or “smothered.” 
• Make your server aware of any allergy or food sensitivity ahead of time. 
• Ask for modifications–Restaurants tend to be very accommodating when it comes to modifying dishes, so don’t be shy about asking.
• Consider going à la carte instead of ordering a meal off the menu as is so you can customize what you are getting. 
• Order steamed vegetables and request a side of olive oil to drizzle over afterwards.
• Bring your own dressings and condiments, such as Primal Kitchen or coconut aminos, to avoid high fructose corn syrup, soy sauce, and seed oils. 

SUPPLEMENTS TO TRAVEL WITH 

Focusing on nutrient-dense, healthy travel snacks is essential for supporting the body during travel days. However, strategically supplementing can help too! 

For Travel Constipation 

Magnesium glycinate powder or capsules may help prevent or address travel constipation. For a full breakdown of ways to manage constipation while traveling and why this occurs, see this article. 

For Protein Meal Replacement 

Nuzest protein powder single-serving packets are a great option when meals aren’t frequently available.

For Parasite Infection Protection 

Certain foods and geographic locations are associated with a higher risk of parasitic infection. Morinda by Supreme Nutrition may help protect the body against parasites found in food or water. 

For Digestive Support 

Gastro Digest by Vervita provides enzyme and food-sensitivity support for dining out and travel. Megasporebiotic is a soil-based probiotic for gut support to improve shifts in the microbiome during travel. 

For Immune Support

I highly recommend traveling with immune-supporting supplements, including: Olive Leaf Supreme by Supreme Nutrition, Oscillococcinum by Boiron, and Feel Better Fast by Earthley.

BONUS TIPS FOR STAYING NOURISHED WHILE TRAVELING

Use these bonus travel tips to help keep you nourished:

• Bring a small cooler or an insulated bag for perishable items.
• Pack a dedicated food bag for the airport to avoid relying on what’s available there. This shouldn’t count as a carry-on item. If you get questions, be sure to tell them you have special dietary needs. 
• Pack stainless steel cutlery and napkins for DIY meals.
• Scope out natural grocery stores or health food spots along your route and plan to have groceries delivered. I always like to check the place I’m staying to ensure there’s a refrigerator. 
• Hydrate regularly and stretch or walk as often as you can to maintain digestive function.

WRAPPING IT ALL UP

Travel snacks can be done in a way that nourishes your body and satisfies your taste buds! In fact, packing healthy travel snacks can truly make or break your travel day. Your mental and physical energy depend on it! 

If you’re working to heal your gut, packing gut-friendly, nutrient-dense snacks is even more critical. For additional support in healing your gut, restoring energy, and showing up fully with vitality, check out my personalized coaching programs!

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