Don’t Stress, but Pay Attention to Your Fiber Intake!
Summer, like the holiday season at the end of the year, often disrupts our usual eating habits. Even those who typically eat healthily tend to indulge more during vacations, outdoor evening events, and trips. There’s nothing wrong with this; it’s a time to relax and recharge! However, it’s still important to support your gut health and maintain proper fiber intake in the summer. Fiber not only helps prevent those extra pounds from sneaking up during vacations but also aids in keeping you feeling good and your digestion on track!
Here are some common thoughts you might have—do any of these questions resonate with you?
- "I don't want to adhere to any expectations right now; I want to relax—how can I feel good while still watching my fiber intake?"
- "How do I maintain my gut health balance when I travel and don't eat my usual diet?"
- "I often feel bloated, have diarrhea, or get constipated on vacation—what can I do to prevent this?"
If you follow even one or two of these tips, you’ll do a lot for maintaining your gut health balance. A healthy gut will help you enjoy summer in good shape, without bloating or digestive issues.
Fiber-Rich Snacks: Boost Your Beach Menu!
Let’s be honest—beach snacks aren’t known for their fiber content. Foods like hot dogs, hamburgers, fried sausages, and fries have negligible fiber.
- Counterbalance Low-Fiber Daytime Meals: Start your day with a gut-friendly, fiber-rich breakfast or snack.
- Pre-Beach Hunger Buster: Try a fiber-rich pudding made with a mix of fibers, fruits, and seeds, or enjoy a probiotic yogurt with fruits and oats.
- Lunchtime Options: Instead of bread or fries, choose corn on the cob or pickles as a side. Fermented cucumbers also support gut bacteria!
- Prepare Snacks in Advance: Take a couple of minutes to pack snacks or find a nearby market to get fresh fruits, high-fiber pumpkin seeds, or unsalted peanuts.
Fiber Intake During Travel
Maintaining fiber intake during long car or plane trips is crucial due to the negative effects prolonged sitting can have on digestion.
- Avoid High-Sugar/Salt Snacks: Snacks available at airports or gas stations are often high in sugar and salt and low in fiber. Avoid them if possible!
- Pack Your Own Snacks: Prepare a travel-friendly snack box with almonds, mixed nuts, dried plums, or whole-grain crackers.
- Stay Hydrated: Remember to drink plenty of water—it's easy to forget while traveling!
Smart Choices at Hotels and Restaurants
Buffet-style meals in hotels often include fiber-rich options, especially if breakfast and dinner are included.
- Breakfast: Choose whole-grain breads and load up on veggies with your sandwiches or eggs.
- Sweet Tooth Options: Opt for unsweetened cereals with yogurt, fruit, and seeds for added fiber.
- Main Meals: Swap white rice and fries for pasta, grilled vegetables, or salads.
- Vegetable Portions: Ensure at least a third of your plate at main meals is filled with vegetables, salads, or pickles.
- Desserts: Go for lighter, fruit-based desserts like yogurt parfaits and keep portion sizes moderate.
What to Eat When Raw Veggies and Fruits Are Off the Table
If you're vacationing somewhere that advises against eating raw produce, pay extra attention to protecting your gut health and getting enough fiber.
- Cooked Vegetables and Peelable Fruits: These are valuable sources of fiber. Pair them with packed snacks like almonds, cashews, pistachios, and dark chocolate.
- Prebiotic Supplements: Bring a fiber supplement with prebiotics from home to make drinks or puddings for a steady fiber source during your trip.
- Prepare Your Gut in Advance: Start incorporating live-culture dairy products and fermented veggies into your diet a couple of weeks before your trip to strengthen your gut health.
Sweet Fiber Sources—You Don’t Have to Give Up Ice Cream!
Ice cream and popsicles aren’t off-limits; in fact, they can contribute to your daily fiber intake:
- Fiber-Rich Flavors: Choose ice creams with raspberries, strawberries, peaches, dark chocolate, or nuts. These have less of an impact on blood sugar levels due to their fiber content.
- Portion Control: Opt for a small cup instead of a cone, and make sure to move around for at least 30 minutes afterward. This way, you can enjoy ice cream daily on your vacation.
- DIY Ice Cream at Home: Make your own popsicles with fruits, yogurt, coconut flakes, almond slivers, and dark chocolate.
- Boost Your Fiber Shake: Add these tasty extras to your high-fiber shake and enjoy it as an icy dessert combining various fiber types.
Exercise for a Healthy Gut
Daily physical activity is just as important for healthy digestion and a "happy" gut. If it's hot and you're stuck in the city, evening walks, trampoline parks, or indoor rock climbing are great options. On cooler days, try gardening, biking, or playing badminton. Regular, enjoyable exercise not only boosts your cells' insulin sensitivity but also has a proven positive effect on your gut health. And if you’re traveling, mix in some hiking, swimming, or beach volleyball with your relaxation time to make room for treats like fried dough and ice cream.
Reference: Soltész E., Gajda Z. "The Fiber is Good!" Budapest: BOOOK Publishing; 2020
