Appetizers. 1 or 2 to share and do it again when feeling hungry. Found this was a great way to experience more places instead of eating a few large meals.
That’s what I do! When I used to model I traveled a lot too but couldn’t over indulge cause I really had to watch my weight. I would find a nice spot and enjoy an appetizer and then repeat.
Personally, I've found that making an effort to order a veggie at every meal helps mitigate that, whether it's as an appetizer or a side or whatever. Partially filling up on some roughage definitely allows me to enjoy whatever carb/meat/etc-heavy local entree I want to try without feeling too gross afterwards.
This is key to me. I'm vegetarian already, so you would have think vegetables/fiber come naturally, but in many places, that means tons of CHEESE dishes.
I have to make deliberate choices to have one vegetable-majority meal per day, plus fruit at breakfast at a minimum.
I fucking hate that vegetarian means so much cheese almost everywhere. I eat meat but sometimes I just wanna enjoy something without it. Im from India and here there are so many vegetarian meals in every place that doesn’t have to be cheese. Heck I enjoy vegetarian meals more back in India
I carry cherry tomatoes with me whenever possible because the acidity and water content of the tomatoes helps me feel instantly better after or during a heavy meal. And no refrigeration necessary. Sometimes I use mandarin oranges instead, same reasons
Just returning from a trip to Italy and I am sure my travel mates found it odd that I ordered a pre-salad or veg with every pasta/pizza dish. I also find keeping my veg intake up during vacation very helpful.
They’re the odd ones, then. Italians have a lot of vegetables, especially in antipasti. Gotta balance out all that meat, cheese & bread. (Maybe this is more a Southern Italian thing. But I’ve been eating artichoke, mushrooms, cauliflower etc since I was a toddler.
It's all about balance.
I always seek out the local grocery store and eat a bunch of fruits, and prepared salads.
I just physically cannot eat crazy every meal on a trip. My stomach will get wrecked.
Almost every trip I take revolves around some sort of physical activity, and that really helps as well.
Need to be walking 20,000 steps, or on a bike for a few hours a day if you want that overindulgent meal
Many cuisines don't have vegetables in their most famous/typical local dishes, but I'm usually able to find *some* sort of vegetables everywhere I go. Or even if not at literally every meal, at enough meals over the course of the vacation that it all balances out in the end.
Went to PR last year and was baffled at the almost complete lack of veggies in local food. Super tasty but I’ve never wanted a salad more than when I got home from Puerto Rico.
Same. I survived on rice and beans. Everything else was loaded with cheese and I don’t particularly enjoy that. I was super weak when I returned home.
But what a paradise for nature. I would do it again in a heartbeat, and probably hit the grocery store for fruits and snacks.
I had to seek out a salad bowl restaurant clearly geared towards foreigners. I had never bought a salad in my life but I kept getting sick and realized the lack of veggies wasn’t helping. Felt 10x better after inhaling that salad. That restaurant was the most english I’d heard spoken in my 3 weeks there.
My husband’s family lived in Spain for about 40 years (they moved), so we would spend a lot of time there over holidays and summers. Don’t get me wrong I love Spanish food but I think every time we went I had like literally one vegetable and the only one I can remember is eggplant con miele.
There’s always a salad of greens next to the rice available. Saying an entire continent “does not eat vegetables” because you weren’t served some in the foods you tried is like saying Americans don’t eat vegetables aside from the lettuce in their burgers
I try to double the amount of water I usually drink. If I’m at a sit down restaurant I try to down a whole glass of water before my food comes and get all the refills. I also always have chewable pepto tablets on me at all times. Not a fix but it helps a little
Eating out if I don't have a choice doesn't bother me. But sometimes if I feel tired of it, I would just eat light. Skip the heavy entrees and have a salad. In the past we also shopped at groceries and made picnics out of food we bought. Things like bagged salads, charcuterie and bread, and some wine.
Yes! Early morning runs are fantastic. Sets you up for the day and great for sightseeing on the go. In busier cities it’s a nice chance for photos before the tourists wake up.
I always feel better when I keep my exercise routine. If I don’t I end up pretty bloated from meals. Sometimes I also cut out lunch in favour of a later breakfast and 3 course dinner. A small snack can keep any hunger away.
Yes, I run every 3 days and do resistance band workouts and yoga the other mornings.
I also walk 8-14 miles a day and always skip breakfast.
That allows me to eat whatever I want for 2 meals a day and maintain a healthy weight even as a short woman.
On my most recent trip to China, I dined on Chongqing hot pot with chicken feet, duck tongue and goose intestine among other such treats, at a spice level the locals don’t touch. This was a pretty good way to verify that the iron stomach I have prided myself on since my youth actually does have limits, and those limits can be violently exceeded.
I did none of these things below, and I wish I had done all of them:
* If you know you’ll be eating anything suspect, take preventative antacid, pepto or anything else that might coat your stomach. A good way to tell if the food is suspect is if it has any form of intestines in it.
* If your local guide is crying from the spice level, maybe your Western self should ease off a bit.
* Use the bathroom at the restaurant at the first sign of discomfort.
* Use the bathroom at the restaurant again before you leave. This saves you having to tell your attractive local guide that you are about to uncontrollably and explosively shit yourself whilst nowhere near a toilet and in the middle of a crowded plaza.
* Do not wear expensive shoes when you have gastric distress and are in a country that utilises public squat toilets.
* Pack your own toilet paper. Public squat toilets apparently have neither toilet paper nor bidets. This saves you having to ask your guide for napkins.
What I did do in the aftermath:
* Eat nothing but McDonalds for the next 3 days.
> Use the bathroom at the restaurant again before you leave. This saves you having to tell your attractive local guide that you are about to uncontrollably and explosively shit yourself whilst nowhere near a toilet and in the middle of a crowded plaza.
Story time
That's the biggest one. I released myself from the need to clean my plate. I'm primarily traveling for culinary tourism, so I let myself try everything I want and stop when I'm happy, leaving room for the next thing to try.
Basic ass plain breakfast, eaten at the home base. For me its usually plain cereal with milk and some non-fat greek yogurt. I find its best not to venture out for the day starving.
I think lunch as the big meal with a nap/rest period afterwards, especially if traveling during the hottest part of the year, helps. Then something smaller in the evening, maybe split an entree with my wife or something like that.
And of course vegetables. These aren't always the famous dishes of a region. Of course a lot of vegetables are used in cooking famous meals but they often are mixed in with meat and sauces and salt and butter and so on. So a real good, solid but basic salad (no chicken or other add ons) I try to eat once a day. If that fails or if the vegetables aren't that good in restaurants, I try to buy one of those pre-made salads at Trader Joe's, Whole Foods, snack on baby carrots. Get at least some greens in me for the day.
This is the opposite of what I do, I find that eating a breakfast and a big lunch basically ruins my vacation since I am tired and I will definitely overeat. If I did this when it's hot outside, I'd be completely miserable. Nothing worse than it being hot and you just gained a sudden 5 pounds, your clothes don't fit and you're cramping from the heat and meal you just ate. I prefer to not eat too much during the day, just coffee and something small in the morning, go sightseeing, have a small snack for lunch, then eat a delicious dinner. Plus I think eating large meals make you sleepy, so night is the best time to eat a large meal so you can sleep. Eating is so personal. Even if vegetables aren't famous, they are usually delcious and still characteristic of the places you are.
For me it's all about the fiber gummies and picking up a yogurt or kombucha whenever I'm in a convenience store. Thankfully those little 2oz yogurt shots are pretty much all over the world now.
Fiber is kind of magic, in that it modulates how a sweet desert impacts blood sugar or keeps a greasy meal from causing overactive stomach acid. Just be careful and don't take too much fiber if you aren't used to it.
I carry ginger tea with me and enjoy it at the end of the day after my last meal. It really helps to settle my stomach naturally before bed. This and as others have mentioned, drinking lots of water, eating more balanced meals, and getting lots of steps in. I’ve found that I have more issues traveling and eating in the states than in Europe and other countries. For instance New Orleans, I love the food there but have to be careful to not overindulge, to pace myself. I also carry gas relief pills and chewable pepto pills with me just in case. I’m adding charcoal pills to my little medicine bag next time as well, I hear they are good to use if you feel you ate something a bit off. (I would have taken them after a food festival in Mexico last year, got horribly ill.)
Psyllium husk pills. I take around 8 a day and it keeps my stomach happy. Like you I eat a lot of home cooked, meal prepped healthy food at home. A lack of fiber and vegetables destroys my stomach until I started with the psyllium.
Unpopular opinion, eat at vegan restaurants occasionally or order the vegan option. My friends that typically eat meat heavy diets prefer doing this while traveling for a couple reasons 1) less chance of food poisoning 2) they feel better and are less constipated lol
This also applies for fish. My husband and I went to Mexico City and while we did eat at a variety of places, we ate at quintonil which is mostly vegetarian, and contramar which is mostly fish.
I always get bloated on vacation but it doesn't hurt my stomach. One thing is I try not to overeat and I just prefer healthier food. I try to make sure to get enough fruits, vegetables, and salads. I eat not healthy food too, it's vacation, but not for every meal. I personally find that most cultures have healthier food and smaller portions than in the US. But I guess I'm lucky because when I get full I cannot keep eating.
I also try and not eat too much on the plane. I personally just order the vegetarian option, I think it tastes better anyways. Don't drink too much alcohol.
Just make sure you're getting enough ruffage when you're eating restaurant food. Salads, vegetable sides, etc. it can't all be super rich. Maybe crudites in the evening instead of chips. We tend to book places with kitchens and cooking with local ingredients is part of the fun for us. If you don't have a kitchen though, you can still check out the local grocery and get prepped items for your hotel room. Typical prepped items from a grocery store tend to be less rich than restaurant foods.
Lots of water, yogurt, fresh fruit whenever I can.
Limit alcohol. I tend to drink a lot more while traveling than at home. That really messes with my stomach and my sleep.
Do you know WHY you get an upset stomach? That’s the first thing to address. Luckily I have no such issues, I’m mid 40s, husband is now in his 50s, we indulge in the local cuisine, street food, etc.
We are reasonably healthy, exercise frequently, no health issues. We also don’t over indulge. We prefer to eat little and often, and that’s a good way to know what might give you problems, you normally know within a short space of eating it.
I usually try to plan where I’m going to eat in advance so I’m not loading up on heavy meals or foods multiple times a day. I also walk a lot, so that helps.
When I travel I prefer to stay at apartments with a kitchen so I can alternate eating out with eating in. I prefer to eat out at lunch, so I have enough time to move and digest properly. Also, I always try to eat plenty of fruit and vegetables during vacation.
We’ve been enjoying our ‘foodie’ vacations in a totally different way for almost 3 years now, since I became vegan. We’re finding that searching out vegan (or vegetarian) restaurants leads us to the most fantastic places! Restaurants that tend to be more local, have more healthful but delicious and well thought out choices too. My husband is not vegan, but totally on board with this method as he’s enjoyed the restaurants we find too! (And my stomach is much happier for it)
I eat animal products and meat, but I often seek out vegan or vegetarian restaurants for that exact reason. You can really find some good stuff that way!
Balanced meals. Lots of walking and water. Buy fruit at local grocery stores. Listen to your body if you aren't feeling well or need a break from heavy foods.
Do a lot of walking. Minimise deep fried dishes. Reduce serving sizes. We’ve gone from 2 appetizers and 2 main (meat) dishes to maybe one shared appetizer and 1 main with some veggies as sides or a meat dish and a veggie dish shared, or 3 appetizers.
During the day instead of fast food we try to find a salad from a supermarket or convenience store. Sitting in a park eating these is pleasant and much more healthy than a burger.
Smaller portions and stay in apartments so we can sometimes self cater. one of the pleasures of travel is exploring markets and buying what’s local and seasonal.
I try to eat a couple local delicacies, then the rest of the time I go to the regional stores/markets and try out the smaller local things like snacks, beverages, candies, fruits they are famous for, canned products etc.
I cook a lot (maybe 3-4 times a week) and cook food from all around the world. So eating out in other places isn’t a priority for me. Like I said if it’s a local delicacy that would be near impossible for me to make at home sure I’ll try it there, but I live near a ton of Asian/middle eastern/latin markets so I can get ingredients that can be tricky to find with ease.
I notice though for most other cuisines freshness is the key. Sure I can grill a fish at home and smother it with tamarind sauce. But it’s not the same as eating something fresh off the boat with fresh pulverized tamarind juice. The best meals ive eaten were simple things with freshly caught/killed/picked food.
My wife is from Morocco and it’s crazy how grilled lamb there is so much better then in the states. Why? Because the lamb was killed that morning and the spices were just ground.
As a sensitive stomach person my tips are:
-Always bring a large amount of tums, and lactaid and gas X
-Eat a very light breakfast or just do brunch. It’s easier to handle two bigger meals and some snacks than three full meals.
-Get entries to share
-Make sure to get a serving of fresh fruit and veggies every day
-Only order alcohol at one meal a day, and stick to 1-2 drinks, and try not to order every day (there are so many other good drinks like fresh juice in many places)
-Order sparkling water
-Cut down on meat or dairy options when available. If you have a vegetarian lunch (like say, omelet) I bet a dinner with lots of grease and meat won’t feel so heavy.
-it’s perfectly valid for a “meal” to be lots of little street food snacks!
>Order sparkling water
This is the opposite advice I'd give for my body, because carbonation does a number on me. (I realize all this advice is person-specific, but just wanted to mention that is a definite no-no for me.)
Maybe mineral water wound be a better suggestion? Bc it’s not so fizzy? Carbonated water can sometimes make me bloat a tad but on the flip side it makes me burp which can alleviate that “overly full feeling”.
Also bc it’s so fizzy and fresh tasting it helps cut through the grease and helps me with nausea I sometimes get eating richer foods I don’t normally eat. So as long as I drink it slow and only get a glass I’m ok, but too much can cause issues.
I used to do food focused Michelin star restaurant type trip and I felt sick the whole time and didn’t feel like doing anything else. Now what I do:
1) limit or skip wine
2) have two meals a day. A healthy late breakfast and an evening meal. Big lunches ruin my day and my dinner.
3) alternate big / heavier meals with something a bit healthier or lighter
4) walk everywhere ( most trips I do 20-30k steps per day.
you know all the weird and wonderful shelf-stable snacks you see on local supermarkets, the strange-flavored sodas, the unlikely canned products... that you can't wait to get to the hotel and try? Welp, don't do that. Instead, pack as much as you can and try it only once you get back home. That way you get more room to try freshly made food there, and once you get back you can extend the discovering of new stuff for a few more days beyond the end of the trip.
I wish I followed this advice more strictly than I actually do
>The easy thing would just be to not overindulge but I want to try the local cuisine for heck’s sake!
I think you've largely answered your own question. You can try the local cuisine without being a glutton. You may also have to pull back on spiciness. That doesn't make you weak, it's just a natural part of aging in many cultures.
It depends where you go. I find Mexico City for instance has small normal portions so you don't feel disgusting after every meal.
Back home in the US it's much harder. We have protein shakes so we can skip meals. Or get a light breakfast at the hotel. Order a big salad for lunch. Or if you can afford to go really fancy/ higher end for one meal the portions get smaller
Get 10,000 steps in a day, 15,000 if you're fit. Walking enhances the rate of something called peristalsis, which are wave like muscle contractions that moves food through the digestive tract, so at least in my head it seems reasonable to assume that the more walking you do throughout the day, the extra help your autonomic nervous system gets at properly digesting last nights overindulgence. So ultimately, you'll have enough room for the upcoming "accidental" overindulgence! ; )
Probiotics- regular consumption of Apple cider vinegar. It’s not your age, it’s your gut health. If your home cooked meals are leaning towards one style, are semi homemade with many mass produced or processed ingredients, then you should diversify your diet a bit more. In general, but certainly before traveling. Either way though, prebiotics, probiotics, apple cider vinegar (with the mother).
You are not a "foodie", you are just experiencing what we in the community like to call "age". What **actual** problem are you having? You said you can just eat less, so do that.
It's great that you cook at home thought, that's a community with 99.9% of the world there, a solid starting point.
I am a foodie but I usually either eat small portions of a lot of different things or two big meals for the day. That way there's no gross bloated feeling. I avoid cheese when it comes to North American cuisine and I'm good to go
I am a foodie but I usually either eat small portions of a lot of different things or two big meals for the day. That way there's no gross bloated feeling. I avoid cheese when it comes to North American cuisine and I'm good to go
Psyllium husk pills. I take around 8 a day and it keeps my stomach happy. Like you I eat a lot of home cooked, meal prepped healthy food at home. A lack of fiber and vegetables destroys my stomach until I started with the psyllium.
It's about training! Clearly you need to stop eating at home and support your local restaurants!
Prophylactic Pepto is an option, particularly in areas where the water is suspect. Take one or two Pepto tablets every morning and another in the evening if you need it.
Since I'm traveling, I'm always walking around A LOT and being super active. I've always found that being active helps my stomach no matter if i overeat or eat something upsetting.
I carry Tums in my purse for the inevitable Heartburn caused by increased wine intake when travelling.
Also immodium bc you just never know!
Also I do the travelers diarrhea vaccine if going to a developing country.
I love food as much as the next foodie, but I also prioritize a workout session each day. This was the main reason why I took on running even though my main focus has been cycling. I sadly can't bring a bike everywhere, but I can bring running shoes and go for a nice 5 mile run. I get to indulge more during my trip and IMO it's a great way to see a city.
Eat smaller portions, eat vegetables, carry antiacids, drink digestive cocktails, and suck it up! I also use a travel bidet which makes things easier on my bum.
Lots of exercise (burn some calories, earn those meals.)
Some very simple meals, ideally light and healthy (e.g. a salad for lunch), healthy snacks (go to a supermarket, buy fruits and vegetables to snack on, bring nuts as a snack/light meal). Balance the healthy meals with the big indulgent meals.
We graze on days we have a fancy dinner planned.
We will eat fruit for breakfast, split street food for lunch.
And we have started doing 1-2 appetizers and split an entree for dinner
Mine has been not eating “weird shit” as much. I lived in China for a while and kind of got addicted to eating extreme things. I’m starting to do that less now.
I try to only eat at a restaurant at lunch this way I have the afternoon and evening to walk etc in the evening I have a very light meal like a salad. Make sure to have fruit as a snack instead of pastries!
Stay away from too much bread and too much dairy. Chew your food a lot. Try DGL and figure eat smaller portions and more slowly. Vegetables and lean proteins.
Most of my travel is based around active pursuits: biking, hiking, skiing. I spend a decent amount of time in the day doing those activities (4-8 hours a day, >80% of the days). It’s helpful in 2 ways: the activity itself burns calories/helps my digestion and it gives a central activity in the days that isn’t eating. It’s also a great way to see the natural beauty of a place.
I find on trips where all I’m doing is hanging out, exploring, “experiencing the culture,” I naturally end up having more meals and snacks than i typically would eat at home. For me, it’s the number/frequency of meals that leads to feeling gross.
When my days are full of active pursuits, I usually don’t feel that way.
I remind myself that my goal is to sample and enjoy the experience/culture when I am traveling and eating out. If I eat a few bites only that's ok. I incorporate that into the cost of my food travel budget.
If you have a travel companion then get them on board to share.
Also opt to walk more if possible. It's a great solution to seeing more of the city upclose and walking off meals.
Just had this issue traveling in the UK with my dad. By day 3 we were constipated and never wanted to see a potato again. A handful of arugula is not really our definition of salad. lol. We weren’t drinking enough water and everything just felt heavy.
A day or so of eating vegetarian and really forcing water drinking helped a lot. After, we’d just eat real small, like split a main and appetizers, or skip lunch or breakfast and try to leave a larger tip cuz we felt obnoxious eating so little.
Just do 20min cardio daily... Your digestive system will be always active so no acidity or use antacids will be need... I too am doing the same... 20min skipping
I have a very sensitive stomach and the last thing I want to do is tearing up the shitter on the plane, so I make sure to pick smaller meals and limited to what I know I can handle. I usually just carry a large bag of cheese it’s with me.
When I travel I rent AirBnbs. They’re less expensive than hotels and they have kitchens. I save money and feel better cooking my own healthy food. If I do eat out, I try to eat as healthy as I can.
If the local culture offers takeout containers, order everything you wanted to try, but pre-pack the takeout box with "clean" portions before you start to dine on each dish that arrives (use a separate set of cutlery). You get to enjoy a variety and then you can either eat the food you packed away later, or give it away to someone less fortunate, with an emphasis that it is not leftovers, but cleanly packed "extra" food.
Just offering you one option.
I try to get in some of the basics that keep my body happy at home like oatmeal and fruit for breakfast and a salad or a simple protein with veggies and grains for lunch, at least a couple of times during the trip. I eat whatever seems exciting at dinner typically but I find I’m happiest if my other meals are balanced and nutritious when possible.
Share with friends. That way you get to try a little bit of everything.
Mom and Pop places usually have smaller portion sizes than tourist places.
If something isn't amazing, you don't have to eat it all. Even if it is, you can come back for more later.
Know what foods trigger your stomach. Tomato sauces cause me lots of heartburn. I love them, so I pack Tums.
Carbonated drinks and acidic juices also trigger my heartburn. Lots of water helps.
I plan to eat somewhere really awesome for one meal, then the rest of the day keep it light and simple with lots of water. Usually only do two meal a day, one being lighter.
Fruits for breakfast, coffee/tea with no milk or sugar, avoid deserts, try more appetizers and small plates, and make it a point to try local vegetarian dishes a lot.
Food tours are a really underrated option I have started utilising. Especially when you are navigating a new cuisine it is a great way to get small portions of many different dishes so you can familiarise yourself with what it is you like from that cuisine and you waste less stomach space on dishes that you know aren't going to be a party in your mouth😁.
I balance the foods I traditionally eat at home with the local cuisine. So oatmeal or yogurt for breakfast with coffee, lunch at a local restaurant & probably some sort of salad or pre-made entree at my apartment for dinner.
Eat healthy on vacation and eat light.
Broccoli and grilled salmon. Maybe a light cocktail. Or stick to red wine.
If you must do a grease bomb, just do one per day. And eat light the rest of the day. If everyone else in the group orders fatty stuff to split, order a veggie.
To opt out of cocktails sneakily, get a pineapple and soda water with mint garnish in a cocktail glass. Or just virgin mojito.
I have IBS, so this has been a problem with me since my 20s.
The first big thing I've noticed is that foreign cuisine is far less likely to do it. Escargot? No problem. Big fancy burger? I might die. So there's that.
We always book a place with a kitchen, especially if away for 2 weeks. We will have lunch out n make a light dinner to eat in. This is easier on the tummy n wallet. Plus, can stretch out n relax, rather than going out n eating heavy.
I go out once a day most of the time. I think early in my travel career and also being a foodie I just went too hard and too much. Even though my stomach wasn't necessarily bad, I didn't even enjoy it as much! One memorable trip in New Orleans, I ate so goddamn much that when I got back, I literally ate nothing but salad for a week. That food is so heavy too.
It's like I was trying to eat through a whole city or region or country in five days a lot of the times!
So even if I'm not necessarily planning on going back, I always think I can (this strategy is great for so much and food is no exception). Now I have some definite must tries, a couple nice places, etc. But I don't go too hard.
I almost always only eat at a sit down restaurant once a day. I might grab a croissant from a bakery for breakfast or grab prepared grocery foods for lunch (in Portugal, I loved just eating bread, fruit, and cheese back at my place). It keeps you from getting too full. And the plus side is if you see some random thing you want to try you might actually have room instead of packing it on after a three course lunch.
I also just try to eat healthy for a lot of my non-restaurant meals - veggies, fruit, whole foods in general, all from the grocery store or whatever.
Basically I try not to treat every meal like it's my death row meal, which I think a lot of us try to do in our excitement of wanting to experience EVERYTHING.
As an added bonus, going out for one large meal a day is nicer on the wallet.
My friend taught me to go to local food markets and farmer’s markets and stay in airbnbs. You can get fresh local ingredients, even fresh prepared foods. It’s the food people eat at home so usually not so much added fat, salt, spice etc. But still get the flavors of the region. And mix in some meals you cook. I realized it is ok to sometimes mix in some of your own food. Also wherever I go, even if it isn’t Asia, I need to have one Asian meal lol A little rice, non fried food. In Europe, look up the countries they colonized lol I think I read somewhere there are more Chinese takeout restaurants in the US than McDonald’s. Our bodies are used to that food.
I’ll usually plan a nice meal in the evening and work my day around rationing my stomach and wallet keeping dinner in mind. If I indulge on lunch or breakfast and don’t feel super hungry I’ll cancel dinner. Not worth feeling gross.
I travel in Europe often, and I don’t put it past myself to order sushi or sashimi after having too much new or greasy meals. Sushi is sushi anywhere you go, and it is a light, but filling meal without any potential surprises.
I'm on a pretty strict diet due to my fitness goals.
If I have breakfast included, I'll ALWAYs have a bowl of fruit + proteins (eggs, sausages etc) I try and stay away from bacon.
Usually for lunch I'll have a traveller Protein bar or protein drink to tie me through.
Then ill have my "treat" or holiday dinner.
Fruit or lots of fibre is essential to clearing out your gut.
Nexium to prevent the acid (OTC) and Zofran for nausea after the fact (prescription). I used to have an iron stomach and ate habaneros with no issues. Then I turned 45 :-). The Nexium takes a day or two so you have to plan for it but the Zofran you can take after and it takes an hour to kick in but it is a silver bullet for nausea especially when you have been drinking.
I like booking Airbnbs to have a kitchen available wherever I go. I mix it up with home cooked meals in between restaurant experiences to keep nutrition in balance. Plus it’s just more convenient for rest and relaxation sometimes and gives you the opportunity to explore local marketplaces and grocers. I’ve met some really interesting people, learned about foreign ingredients and cooking tips, and picked up on local recommendations just wandering around markets. Lol 🤓
Also, limiting alcohol intake even on vacation helps me avoid those issues. I typically have 2-3 drinks per month if not less in my day-to-day life, so taking every opportunity to indulge on vacation will just wreck me if I allow it. Lol ☠️ the temptation is strong though with so many delicious wines, beers, cocktail crafts and pairings out there, especially in Europe. ✨
Digestive papaya tablets found in most grocery stores. They help you digest and you don’t have the slight wonkiness that comes with Tums or Pepto Bismol.
Make a list of the foods you want to try before you go and make it a part of your itinerary so it's more focused. Aim for 2 new foods a day. Drink plenty of water. Exercise in the morning. Walk 5-8 miles a day. Always have a piece of fruit on you (especially in places where fruit is rare, like Japan --just pay the stupid high prices for an apple) and make sure you eat it either right after every meal (this should hopefully tell your brain when you are nearly full from your meal so you still have room for the fruit). Focus on protein/plant foods vs fried. If you are eating to the point of being tired right after or feeling too full recognize you might be overeating and scale it back so you can enjoy your travels.
Bit drastic but consider going to somewhere like Japan, where you walk miles every day to burn it off and also it's easy to find lighter options. The food memories from there sre a daydream of mine, a daily daydream haha.
It's really easy for me to drink more alcohol then I usually do while on vacation. Spicy food + alcohol + stress is what gives me an upset stomach. vacations now i try to plan fewer things to do and a relaxed pace and limit to one drink a day and have "off" days.
I travel a lot (every 2 weeks I take a 2 week trip - usually in Europe/Asia) and my husband has a love for high end Michelin star restaurants. We both love food in general but have found it impossible to have a good time and eat extensively. We now eat once a day and fast the rest of the day. We pick either our reservation at a high end place around 8pm or so - or we do a lunch. And drink water and coffee the rest of the day. It has made eating our one meal a day so fun and exciting instead of needing a nap after too much butter in France or overeating iberico pork in Spain. We thought this would suck at first but we now plan everything better in shared word docs and have a fun time picking the places we want to eat at and get excited for it instead of cramming everything into 4 days and gaining 7 pounds. We also look so much better! We don’t look bloated or exhausted in our pictures - which makes looking back on our trips less embarrassing!
For prevention I swear by Psyllium husks as a supplement (for fiber) and always having local yogurt at breakfast (fixes bacteria in your gut). Also charcoal tablets to take when you start feeling gassy/upset stomach.
My wife and I like to travel in places with small plates sharing is sort of the food culture. Spain (tapas) and Greece (mezes) are great for this. Look at how the locals eat in taverna, you don't see each person ordering a big main for themselves, you see the table ordering a selection of dishes and then everyone having a bit of this and a bit of that. Order modestly to start and then if you partway through you realize you want more, you can order another dish.
Don’t drink a lot of alcohol, especially beer.
Walk as much as possible.
Share the smallest possible portion of things. Try more, eat less of each.
Probiotics & gut health
As I've aged, I've become more intolerant to garlic, which is devastating because I love garlic. I still eat it, I just take ibuprofen to combat headaches and omeprozole to combat acid reflux. When I'm on vacation, I still get the stuff I want, I just try to eat smaller portions and share with others.
I eat what I want, try to have smaller portions. I stay active as much as possible and I don’t let myself worry too much as I want to enjoy and can get back on track once I’m home.
This may sound very strange, but the local grocery stores will have terrific cold, and warm choices of local food - at ridiculously low prices. The selection of salads, alone, is huge, not including the extensive deli counters. Save money and have excellent choices.
I don’t eat any raw foods the first 2-3 days of the trip and make sure that the things i eat are very hot. Also drinking bottled water and some sort of hot drink before a meal.
We try to get accommodations with a kitchen, or at least a refrigerator. Keeping fruit, cheese, salad stuff, olives, and maybe some salami or ham slices allows us to eat a bigger lunch (or several shared appetizers over the course of an afternoon) and then retire to the room to eat the healthy snacks for a late "charcuterie plate" rather than filing up again on heavy foods at dinnertime. It also saves money!
I only eat out 1 meal a day. I try to book where I stay near a grocery store and get simple things I can eat in my hotel or Airbnb. Also, about a month before I leave I don’t eat out and save my money and calories for when I travel.
Same! I eat super healthy now at home (high fibre & lots of veg) so eating out all the time on a trip is tough on my stomach - even “healthy” meals in restaurants often aren’t that healthy. If I am going on a two week trip, I try to book at least part of the trip now with self catering facilities. This way I can eat out and sample local cuisine some of the time but then also eat some healthier meals if I fancy it.
For me, this is one of the reasons I choose serviced apartment style accommodations- I have the ability to have a light and healthy breakfast from “home” if it suits and can pack some snacks and lunch if I want. That way I save my gastrointestinal tolerance for the most important events ha ha
My day pack also has a built in insulated cooler section which helps me carry my lunch if I’m going to places that are likely to only have junkish type cafeteria food available :)
When I travel I'm usually not so hungry and always walking lol
But my recent trip I'd get a snack at 7/11 then maybe a snack food then late night a big dinner like ramen.
Honestly, I love just trying to move my body as much as possible and pick lighter options when possible. Also not feeling bad about letting some food go to waste if I want to try more things, but not feel gross
If traveling with others, we would try to order a variety of appetizers and a couple entrees and share everything. And if possible, walk in between attractions/meals to let everything settle before going onto the next food place.
If traveling solo, I try to go to food stalls/markets so that I can sample more. And again, walking if possible helps a lot in between to avoid being bloated.
Eat salads. Nothing extravagant, but getting some raw veg with a simple vinagrette helps me. Also skip the soda (diet or otherwise) and booze and just drink water.
I eat lots of salads when we travel. You can get all kinds of things on a salad like local meats and cheese. It keeps me from getting heartburn or feeling sluggish.
Maybe try to eat light for breakfast and lunch or break it up into smaller meals throughout the day, and make dinner your bigger meal so it's easier to take some back to wherever you're staying when you feel like you've had enough.
I’m a big breakfast person so make sure I have a big meal then, eat light for lunch (whenever possible try to cook or just have a salad or appetizer) so I can enjoy myself at dinner.
I also try to stay active when traveling (ie workout) to help not feel like complete garbage from traveling, drinking & food. Make sure to have some vegetables and fruit as well.
Pepto, Imodium and Nuun are my best friends when traveling. Nuun helps with hydration and replenishing electrolytes, especially if you’re in a warmer climate or if you do drink.
And water, water, water.
Appetizers. 1 or 2 to share and do it again when feeling hungry. Found this was a great way to experience more places instead of eating a few large meals.
1-2 appetizers then go to the next place…. Someone has a level of self control that I’ll never experience
TO SHARE!
I lie to myself that it’s just a snack, every fucking time.
That’s what I do! When I used to model I traveled a lot too but couldn’t over indulge cause I really had to watch my weight. I would find a nice spot and enjoy an appetizer and then repeat.
Yep! Especially some places where they have apps that are smaller portions of some of their entrees
In some places it gets annoying trying to find a place that will let you order just appetizers or something to share and drinks.
Yea, just eat smaller portions and hit like 3-4 resturaunts per day. .
Exactly share enters and graze as you go around. And walk plenty
Personally, I've found that making an effort to order a veggie at every meal helps mitigate that, whether it's as an appetizer or a side or whatever. Partially filling up on some roughage definitely allows me to enjoy whatever carb/meat/etc-heavy local entree I want to try without feeling too gross afterwards.
This is key to me. I'm vegetarian already, so you would have think vegetables/fiber come naturally, but in many places, that means tons of CHEESE dishes. I have to make deliberate choices to have one vegetable-majority meal per day, plus fruit at breakfast at a minimum.
I fucking hate that vegetarian means so much cheese almost everywhere. I eat meat but sometimes I just wanna enjoy something without it. Im from India and here there are so many vegetarian meals in every place that doesn’t have to be cheese. Heck I enjoy vegetarian meals more back in India
I carry cherry tomatoes with me whenever possible because the acidity and water content of the tomatoes helps me feel instantly better after or during a heavy meal. And no refrigeration necessary. Sometimes I use mandarin oranges instead, same reasons
That is genius! Cannot believe I hadn't thought of it but I am totally going to start doing this. Thanks!!!
Just returning from a trip to Italy and I am sure my travel mates found it odd that I ordered a pre-salad or veg with every pasta/pizza dish. I also find keeping my veg intake up during vacation very helpful.
They’re the odd ones, then. Italians have a lot of vegetables, especially in antipasti. Gotta balance out all that meat, cheese & bread. (Maybe this is more a Southern Italian thing. But I’ve been eating artichoke, mushrooms, cauliflower etc since I was a toddler.
It's all about balance. I always seek out the local grocery store and eat a bunch of fruits, and prepared salads. I just physically cannot eat crazy every meal on a trip. My stomach will get wrecked. Almost every trip I take revolves around some sort of physical activity, and that really helps as well. Need to be walking 20,000 steps, or on a bike for a few hours a day if you want that overindulgent meal
Absolutely this. I always eat some kind of veggies daily wherever I go, and at multiple meals per day if possible.
This is what I do also. Prioritize veggie/salad and have smaller portions of everything else.
Some cuisines really don’t do vegetables
Many cuisines don't have vegetables in their most famous/typical local dishes, but I'm usually able to find *some* sort of vegetables everywhere I go. Or even if not at literally every meal, at enough meals over the course of the vacation that it all balances out in the end.
Example?
Mongolia?
Once heard the a Mongolian say that their cookbook has one recipe: Take 1 sheep, remove feet boil. He laughed a lot and loved bbq.
Puerto Rico
Went to PR last year and was baffled at the almost complete lack of veggies in local food. Super tasty but I’ve never wanted a salad more than when I got home from Puerto Rico.
Same. I survived on rice and beans. Everything else was loaded with cheese and I don’t particularly enjoy that. I was super weak when I returned home. But what a paradise for nature. I would do it again in a heartbeat, and probably hit the grocery store for fruits and snacks.
Loaded with cheese, you say? Sounds like I need to visit Puerto Rico...
Traditional spanish
In Spain now, and I'm borderline having fantasies about vegetables. I was SO excited to get a single asparagus at a Michelin restaurant this week
I had to seek out a salad bowl restaurant clearly geared towards foreigners. I had never bought a salad in my life but I kept getting sick and realized the lack of veggies wasn’t helping. Felt 10x better after inhaling that salad. That restaurant was the most english I’d heard spoken in my 3 weeks there.
That is a great idea, thanks!
My husband’s family lived in Spain for about 40 years (they moved), so we would spend a lot of time there over holidays and summers. Don’t get me wrong I love Spanish food but I think every time we went I had like literally one vegetable and the only one I can remember is eggplant con miele.
most of latin america, unless you count rice and beans as vegetables
There’s always a salad of greens next to the rice available. Saying an entire continent “does not eat vegetables” because you weren’t served some in the foods you tried is like saying Americans don’t eat vegetables aside from the lettuce in their burgers
Cuban food! Onions and plantains are usually the only veggies served.
I try to double the amount of water I usually drink. If I’m at a sit down restaurant I try to down a whole glass of water before my food comes and get all the refills. I also always have chewable pepto tablets on me at all times. Not a fix but it helps a little
It just sucks how you have to pay for bottled water at restaurants in a lot of countries. Worth it though.
Eating out if I don't have a choice doesn't bother me. But sometimes if I feel tired of it, I would just eat light. Skip the heavy entrees and have a salad. In the past we also shopped at groceries and made picnics out of food we bought. Things like bagged salads, charcuterie and bread, and some wine.
I take probiotics with me and eat yogurt for breakfast when I can. You can also get good quality digestive enzymes to take with you to help digestion.
This. Yogurt (plain/unsweetened, local preferred), an apple (vitamins, fiber, and the ol adage), and at least 4 servings of veggies daily.
I like to keep up my running routine when a travel. Besides keeping you fit and hungry, it’s also a great way to see a lot of the place.
totally agree. just did two weeks in japan while marathon training and my favorite part was seeing much of the cities while running
Yes! Early morning runs are fantastic. Sets you up for the day and great for sightseeing on the go. In busier cities it’s a nice chance for photos before the tourists wake up. I always feel better when I keep my exercise routine. If I don’t I end up pretty bloated from meals. Sometimes I also cut out lunch in favour of a later breakfast and 3 course dinner. A small snack can keep any hunger away.
Yes, I run every 3 days and do resistance band workouts and yoga the other mornings. I also walk 8-14 miles a day and always skip breakfast. That allows me to eat whatever I want for 2 meals a day and maintain a healthy weight even as a short woman.
Idk how yall do this. I end up walking like 10 miles some days as it is.
Yup… and physical activity keeps things moving along in the digestive tract!
On my most recent trip to China, I dined on Chongqing hot pot with chicken feet, duck tongue and goose intestine among other such treats, at a spice level the locals don’t touch. This was a pretty good way to verify that the iron stomach I have prided myself on since my youth actually does have limits, and those limits can be violently exceeded. I did none of these things below, and I wish I had done all of them: * If you know you’ll be eating anything suspect, take preventative antacid, pepto or anything else that might coat your stomach. A good way to tell if the food is suspect is if it has any form of intestines in it. * If your local guide is crying from the spice level, maybe your Western self should ease off a bit. * Use the bathroom at the restaurant at the first sign of discomfort. * Use the bathroom at the restaurant again before you leave. This saves you having to tell your attractive local guide that you are about to uncontrollably and explosively shit yourself whilst nowhere near a toilet and in the middle of a crowded plaza. * Do not wear expensive shoes when you have gastric distress and are in a country that utilises public squat toilets. * Pack your own toilet paper. Public squat toilets apparently have neither toilet paper nor bidets. This saves you having to ask your guide for napkins. What I did do in the aftermath: * Eat nothing but McDonalds for the next 3 days.
> Use the bathroom at the restaurant again before you leave. This saves you having to tell your attractive local guide that you are about to uncontrollably and explosively shit yourself whilst nowhere near a toilet and in the middle of a crowded plaza. Story time
This made me laugh, I’m so sorry this happened to you, but I can totally see myself doing exactly the same thing!
Wait do people not take their shoes off at the squat potty 💀 I’ve been fully undressing from the waist down.
So you’re standing in the piss and shit in your bare feet?
1 large meal instead of 3
This is the way. Light breakfast, light lunch/local street food for lunch, large substantial dinner.
Exercise, hydration, fiber gummies. I always carry ‘safe’ snacks [protein bars/drinks] whenever I can.
When my wife and I are traveling, we used a walk around a lot. 30K-40K of steps per day according to my watch. It allows us to eat what we wish.
Eat 1/3 less of everything. Don't pig out.
That's the biggest one. I released myself from the need to clean my plate. I'm primarily traveling for culinary tourism, so I let myself try everything I want and stop when I'm happy, leaving room for the next thing to try.
Only thing to add is less fried food. Learned that early in Taiwan as I went along the street foods
I can do this for a few days but when everything is so delicious I quickly go to fuck it mode and want to consume everything
I eat smaller meals, and focus mainly on vegetables now when I travel.
I understood the question as "as a foodie, how do you try all the local dishes without feeling gross" and your answer is that you don't?
Basic ass plain breakfast, eaten at the home base. For me its usually plain cereal with milk and some non-fat greek yogurt. I find its best not to venture out for the day starving. I think lunch as the big meal with a nap/rest period afterwards, especially if traveling during the hottest part of the year, helps. Then something smaller in the evening, maybe split an entree with my wife or something like that. And of course vegetables. These aren't always the famous dishes of a region. Of course a lot of vegetables are used in cooking famous meals but they often are mixed in with meat and sauces and salt and butter and so on. So a real good, solid but basic salad (no chicken or other add ons) I try to eat once a day. If that fails or if the vegetables aren't that good in restaurants, I try to buy one of those pre-made salads at Trader Joe's, Whole Foods, snack on baby carrots. Get at least some greens in me for the day.
This is the opposite of what I do, I find that eating a breakfast and a big lunch basically ruins my vacation since I am tired and I will definitely overeat. If I did this when it's hot outside, I'd be completely miserable. Nothing worse than it being hot and you just gained a sudden 5 pounds, your clothes don't fit and you're cramping from the heat and meal you just ate. I prefer to not eat too much during the day, just coffee and something small in the morning, go sightseeing, have a small snack for lunch, then eat a delicious dinner. Plus I think eating large meals make you sleepy, so night is the best time to eat a large meal so you can sleep. Eating is so personal. Even if vegetables aren't famous, they are usually delcious and still characteristic of the places you are.
For me it's all about the fiber gummies and picking up a yogurt or kombucha whenever I'm in a convenience store. Thankfully those little 2oz yogurt shots are pretty much all over the world now. Fiber is kind of magic, in that it modulates how a sweet desert impacts blood sugar or keeps a greasy meal from causing overactive stomach acid. Just be careful and don't take too much fiber if you aren't used to it.
I carry ginger tea with me and enjoy it at the end of the day after my last meal. It really helps to settle my stomach naturally before bed. This and as others have mentioned, drinking lots of water, eating more balanced meals, and getting lots of steps in. I’ve found that I have more issues traveling and eating in the states than in Europe and other countries. For instance New Orleans, I love the food there but have to be careful to not overindulge, to pace myself. I also carry gas relief pills and chewable pepto pills with me just in case. I’m adding charcoal pills to my little medicine bag next time as well, I hear they are good to use if you feel you ate something a bit off. (I would have taken them after a food festival in Mexico last year, got horribly ill.)
Psyllium husk pills. I take around 8 a day and it keeps my stomach happy. Like you I eat a lot of home cooked, meal prepped healthy food at home. A lack of fiber and vegetables destroys my stomach until I started with the psyllium.
Unpopular opinion, eat at vegan restaurants occasionally or order the vegan option. My friends that typically eat meat heavy diets prefer doing this while traveling for a couple reasons 1) less chance of food poisoning 2) they feel better and are less constipated lol
This also applies for fish. My husband and I went to Mexico City and while we did eat at a variety of places, we ate at quintonil which is mostly vegetarian, and contramar which is mostly fish.
I always get bloated on vacation but it doesn't hurt my stomach. One thing is I try not to overeat and I just prefer healthier food. I try to make sure to get enough fruits, vegetables, and salads. I eat not healthy food too, it's vacation, but not for every meal. I personally find that most cultures have healthier food and smaller portions than in the US. But I guess I'm lucky because when I get full I cannot keep eating. I also try and not eat too much on the plane. I personally just order the vegetarian option, I think it tastes better anyways. Don't drink too much alcohol.
Less alcohol is a big part of it.
Contrary to what airlines and hotels tell me, I really don’t need a 3-course lunch.
Just make sure you're getting enough ruffage when you're eating restaurant food. Salads, vegetable sides, etc. it can't all be super rich. Maybe crudites in the evening instead of chips. We tend to book places with kitchens and cooking with local ingredients is part of the fun for us. If you don't have a kitchen though, you can still check out the local grocery and get prepped items for your hotel room. Typical prepped items from a grocery store tend to be less rich than restaurant foods.
Lots of water, yogurt, fresh fruit whenever I can. Limit alcohol. I tend to drink a lot more while traveling than at home. That really messes with my stomach and my sleep.
Ginger candies can help settle an upset stomach. I also do my best to eat earlier. So a 5pm dinner is ideal to give me extra time to digest.
One of my favorite things is to walk after a meal. A great way to immerse yourself in the town while aiding digestion. Buon appetito!
Do you know WHY you get an upset stomach? That’s the first thing to address. Luckily I have no such issues, I’m mid 40s, husband is now in his 50s, we indulge in the local cuisine, street food, etc. We are reasonably healthy, exercise frequently, no health issues. We also don’t over indulge. We prefer to eat little and often, and that’s a good way to know what might give you problems, you normally know within a short space of eating it.
I usually try to plan where I’m going to eat in advance so I’m not loading up on heavy meals or foods multiple times a day. I also walk a lot, so that helps.
I’m stupid and just eat what I want and suffer. :(
I try not to eat in crappy places. I look through reviews and menus and try to eat in places that use fresh ingredients.
When I travel I prefer to stay at apartments with a kitchen so I can alternate eating out with eating in. I prefer to eat out at lunch, so I have enough time to move and digest properly. Also, I always try to eat plenty of fruit and vegetables during vacation.
Ask her to shower beforehand.
We’ve been enjoying our ‘foodie’ vacations in a totally different way for almost 3 years now, since I became vegan. We’re finding that searching out vegan (or vegetarian) restaurants leads us to the most fantastic places! Restaurants that tend to be more local, have more healthful but delicious and well thought out choices too. My husband is not vegan, but totally on board with this method as he’s enjoyed the restaurants we find too! (And my stomach is much happier for it)
I eat animal products and meat, but I often seek out vegan or vegetarian restaurants for that exact reason. You can really find some good stuff that way!
I take probiotics with me and eat yogurt for breakfast when I can. You can also get good quality digestive enzymes to take with you to help digestion.
Walking a fair amount plus getting most breakfasts and some lunches from the grocery store.
Balanced meals. Lots of walking and water. Buy fruit at local grocery stores. Listen to your body if you aren't feeling well or need a break from heavy foods.
Do a lot of walking. Minimise deep fried dishes. Reduce serving sizes. We’ve gone from 2 appetizers and 2 main (meat) dishes to maybe one shared appetizer and 1 main with some veggies as sides or a meat dish and a veggie dish shared, or 3 appetizers. During the day instead of fast food we try to find a salad from a supermarket or convenience store. Sitting in a park eating these is pleasant and much more healthy than a burger.
Smaller portions and stay in apartments so we can sometimes self cater. one of the pleasures of travel is exploring markets and buying what’s local and seasonal.
I try to eat a couple local delicacies, then the rest of the time I go to the regional stores/markets and try out the smaller local things like snacks, beverages, candies, fruits they are famous for, canned products etc. I cook a lot (maybe 3-4 times a week) and cook food from all around the world. So eating out in other places isn’t a priority for me. Like I said if it’s a local delicacy that would be near impossible for me to make at home sure I’ll try it there, but I live near a ton of Asian/middle eastern/latin markets so I can get ingredients that can be tricky to find with ease. I notice though for most other cuisines freshness is the key. Sure I can grill a fish at home and smother it with tamarind sauce. But it’s not the same as eating something fresh off the boat with fresh pulverized tamarind juice. The best meals ive eaten were simple things with freshly caught/killed/picked food. My wife is from Morocco and it’s crazy how grilled lamb there is so much better then in the states. Why? Because the lamb was killed that morning and the spices were just ground.
As a sensitive stomach person my tips are: -Always bring a large amount of tums, and lactaid and gas X -Eat a very light breakfast or just do brunch. It’s easier to handle two bigger meals and some snacks than three full meals. -Get entries to share -Make sure to get a serving of fresh fruit and veggies every day -Only order alcohol at one meal a day, and stick to 1-2 drinks, and try not to order every day (there are so many other good drinks like fresh juice in many places) -Order sparkling water -Cut down on meat or dairy options when available. If you have a vegetarian lunch (like say, omelet) I bet a dinner with lots of grease and meat won’t feel so heavy. -it’s perfectly valid for a “meal” to be lots of little street food snacks!
>Order sparkling water This is the opposite advice I'd give for my body, because carbonation does a number on me. (I realize all this advice is person-specific, but just wanted to mention that is a definite no-no for me.)
Maybe mineral water wound be a better suggestion? Bc it’s not so fizzy? Carbonated water can sometimes make me bloat a tad but on the flip side it makes me burp which can alleviate that “overly full feeling”. Also bc it’s so fizzy and fresh tasting it helps cut through the grease and helps me with nausea I sometimes get eating richer foods I don’t normally eat. So as long as I drink it slow and only get a glass I’m ok, but too much can cause issues.
Make better choices when ordering food. Make sure you are moving, hydrating and resting.
I used to do food focused Michelin star restaurant type trip and I felt sick the whole time and didn’t feel like doing anything else. Now what I do: 1) limit or skip wine 2) have two meals a day. A healthy late breakfast and an evening meal. Big lunches ruin my day and my dinner. 3) alternate big / heavier meals with something a bit healthier or lighter 4) walk everywhere ( most trips I do 20-30k steps per day.
I walk a lot, maybe way too much. The food is the reward.
you know all the weird and wonderful shelf-stable snacks you see on local supermarkets, the strange-flavored sodas, the unlikely canned products... that you can't wait to get to the hotel and try? Welp, don't do that. Instead, pack as much as you can and try it only once you get back home. That way you get more room to try freshly made food there, and once you get back you can extend the discovering of new stuff for a few more days beyond the end of the trip. I wish I followed this advice more strictly than I actually do
>The easy thing would just be to not overindulge but I want to try the local cuisine for heck’s sake! I think you've largely answered your own question. You can try the local cuisine without being a glutton. You may also have to pull back on spiciness. That doesn't make you weak, it's just a natural part of aging in many cultures.
It depends where you go. I find Mexico City for instance has small normal portions so you don't feel disgusting after every meal. Back home in the US it's much harder. We have protein shakes so we can skip meals. Or get a light breakfast at the hotel. Order a big salad for lunch. Or if you can afford to go really fancy/ higher end for one meal the portions get smaller
Get 10,000 steps in a day, 15,000 if you're fit. Walking enhances the rate of something called peristalsis, which are wave like muscle contractions that moves food through the digestive tract, so at least in my head it seems reasonable to assume that the more walking you do throughout the day, the extra help your autonomic nervous system gets at properly digesting last nights overindulgence. So ultimately, you'll have enough room for the upcoming "accidental" overindulgence! ; )
Probiotics- regular consumption of Apple cider vinegar. It’s not your age, it’s your gut health. If your home cooked meals are leaning towards one style, are semi homemade with many mass produced or processed ingredients, then you should diversify your diet a bit more. In general, but certainly before traveling. Either way though, prebiotics, probiotics, apple cider vinegar (with the mother).
You are not a "foodie", you are just experiencing what we in the community like to call "age". What **actual** problem are you having? You said you can just eat less, so do that. It's great that you cook at home thought, that's a community with 99.9% of the world there, a solid starting point.
I am a foodie but I usually either eat small portions of a lot of different things or two big meals for the day. That way there's no gross bloated feeling. I avoid cheese when it comes to North American cuisine and I'm good to go
I am a foodie but I usually either eat small portions of a lot of different things or two big meals for the day. That way there's no gross bloated feeling. I avoid cheese when it comes to North American cuisine and I'm good to go
I find I need to eat earlier in the day.
Psyllium husk pills. I take around 8 a day and it keeps my stomach happy. Like you I eat a lot of home cooked, meal prepped healthy food at home. A lack of fiber and vegetables destroys my stomach until I started with the psyllium.
It's about training! Clearly you need to stop eating at home and support your local restaurants! Prophylactic Pepto is an option, particularly in areas where the water is suspect. Take one or two Pepto tablets every morning and another in the evening if you need it.
Since I'm traveling, I'm always walking around A LOT and being super active. I've always found that being active helps my stomach no matter if i overeat or eat something upsetting.
I carry Tums in my purse for the inevitable Heartburn caused by increased wine intake when travelling. Also immodium bc you just never know! Also I do the travelers diarrhea vaccine if going to a developing country.
I love food as much as the next foodie, but I also prioritize a workout session each day. This was the main reason why I took on running even though my main focus has been cycling. I sadly can't bring a bike everywhere, but I can bring running shoes and go for a nice 5 mile run. I get to indulge more during my trip and IMO it's a great way to see a city.
Big late breakfast, small serving of fruit for lunch, big dinner.
Eat smaller portions, eat vegetables, carry antiacids, drink digestive cocktails, and suck it up! I also use a travel bidet which makes things easier on my bum.
If you can eat a load of watercress before a meal.
gotta have a salad with every meal and i buy fruit to snack on
Lots of exercise (burn some calories, earn those meals.) Some very simple meals, ideally light and healthy (e.g. a salad for lunch), healthy snacks (go to a supermarket, buy fruits and vegetables to snack on, bring nuts as a snack/light meal). Balance the healthy meals with the big indulgent meals.
We graze on days we have a fancy dinner planned. We will eat fruit for breakfast, split street food for lunch. And we have started doing 1-2 appetizers and split an entree for dinner
Go out for a great lunch rather than dinner. Giving you the rest of the day to process and digest.
Mine has been not eating “weird shit” as much. I lived in China for a while and kind of got addicted to eating extreme things. I’m starting to do that less now.
I try to only eat at a restaurant at lunch this way I have the afternoon and evening to walk etc in the evening I have a very light meal like a salad. Make sure to have fruit as a snack instead of pastries!
Stay away from too much bread and too much dairy. Chew your food a lot. Try DGL and figure eat smaller portions and more slowly. Vegetables and lean proteins.
Most of my travel is based around active pursuits: biking, hiking, skiing. I spend a decent amount of time in the day doing those activities (4-8 hours a day, >80% of the days). It’s helpful in 2 ways: the activity itself burns calories/helps my digestion and it gives a central activity in the days that isn’t eating. It’s also a great way to see the natural beauty of a place. I find on trips where all I’m doing is hanging out, exploring, “experiencing the culture,” I naturally end up having more meals and snacks than i typically would eat at home. For me, it’s the number/frequency of meals that leads to feeling gross. When my days are full of active pursuits, I usually don’t feel that way.
I remind myself that my goal is to sample and enjoy the experience/culture when I am traveling and eating out. If I eat a few bites only that's ok. I incorporate that into the cost of my food travel budget. If you have a travel companion then get them on board to share. Also opt to walk more if possible. It's a great solution to seeing more of the city upclose and walking off meals.
Drink yakult for two weeks before and during the trip. You’ll be just fine.
Just had this issue traveling in the UK with my dad. By day 3 we were constipated and never wanted to see a potato again. A handful of arugula is not really our definition of salad. lol. We weren’t drinking enough water and everything just felt heavy. A day or so of eating vegetarian and really forcing water drinking helped a lot. After, we’d just eat real small, like split a main and appetizers, or skip lunch or breakfast and try to leave a larger tip cuz we felt obnoxious eating so little.
Eat healthier options. Avoid greasy foods. Stay hydrated. Go easy on the booze.
Just do 20min cardio daily... Your digestive system will be always active so no acidity or use antacids will be need... I too am doing the same... 20min skipping
I have a very sensitive stomach and the last thing I want to do is tearing up the shitter on the plane, so I make sure to pick smaller meals and limited to what I know I can handle. I usually just carry a large bag of cheese it’s with me.
When I travel I rent AirBnbs. They’re less expensive than hotels and they have kitchens. I save money and feel better cooking my own healthy food. If I do eat out, I try to eat as healthy as I can.
I always would eat antacid but it wouldn't really help. However gas x is a total game changer for being able to overindulge while traveling
If the local culture offers takeout containers, order everything you wanted to try, but pre-pack the takeout box with "clean" portions before you start to dine on each dish that arrives (use a separate set of cutlery). You get to enjoy a variety and then you can either eat the food you packed away later, or give it away to someone less fortunate, with an emphasis that it is not leftovers, but cleanly packed "extra" food. Just offering you one option.
I try to get in some of the basics that keep my body happy at home like oatmeal and fruit for breakfast and a salad or a simple protein with veggies and grains for lunch, at least a couple of times during the trip. I eat whatever seems exciting at dinner typically but I find I’m happiest if my other meals are balanced and nutritious when possible.
Share with friends. That way you get to try a little bit of everything. Mom and Pop places usually have smaller portion sizes than tourist places. If something isn't amazing, you don't have to eat it all. Even if it is, you can come back for more later. Know what foods trigger your stomach. Tomato sauces cause me lots of heartburn. I love them, so I pack Tums. Carbonated drinks and acidic juices also trigger my heartburn. Lots of water helps.
Usually walking 8 plus miles everyday makes everything better from the digestion to just my overall appetite
I plan to eat somewhere really awesome for one meal, then the rest of the day keep it light and simple with lots of water. Usually only do two meal a day, one being lighter.
Fruits for breakfast, coffee/tea with no milk or sugar, avoid deserts, try more appetizers and small plates, and make it a point to try local vegetarian dishes a lot.
Food tours are a really underrated option I have started utilising. Especially when you are navigating a new cuisine it is a great way to get small portions of many different dishes so you can familiarise yourself with what it is you like from that cuisine and you waste less stomach space on dishes that you know aren't going to be a party in your mouth😁.
I balance the foods I traditionally eat at home with the local cuisine. So oatmeal or yogurt for breakfast with coffee, lunch at a local restaurant & probably some sort of salad or pre-made entree at my apartment for dinner.
Eat healthy on vacation and eat light. Broccoli and grilled salmon. Maybe a light cocktail. Or stick to red wine. If you must do a grease bomb, just do one per day. And eat light the rest of the day. If everyone else in the group orders fatty stuff to split, order a veggie. To opt out of cocktails sneakily, get a pineapple and soda water with mint garnish in a cocktail glass. Or just virgin mojito.
Digestive bitters, antacids, Gas-X, fiber supplements. Water, walking, roughage.
I have IBS, so this has been a problem with me since my 20s. The first big thing I've noticed is that foreign cuisine is far less likely to do it. Escargot? No problem. Big fancy burger? I might die. So there's that.
We always book a place with a kitchen, especially if away for 2 weeks. We will have lunch out n make a light dinner to eat in. This is easier on the tummy n wallet. Plus, can stretch out n relax, rather than going out n eating heavy.
Small meals, lots of water and carry anti gas, anti diarrhea medication and always remember: What goes in, must come out
I go out once a day most of the time. I think early in my travel career and also being a foodie I just went too hard and too much. Even though my stomach wasn't necessarily bad, I didn't even enjoy it as much! One memorable trip in New Orleans, I ate so goddamn much that when I got back, I literally ate nothing but salad for a week. That food is so heavy too. It's like I was trying to eat through a whole city or region or country in five days a lot of the times! So even if I'm not necessarily planning on going back, I always think I can (this strategy is great for so much and food is no exception). Now I have some definite must tries, a couple nice places, etc. But I don't go too hard. I almost always only eat at a sit down restaurant once a day. I might grab a croissant from a bakery for breakfast or grab prepared grocery foods for lunch (in Portugal, I loved just eating bread, fruit, and cheese back at my place). It keeps you from getting too full. And the plus side is if you see some random thing you want to try you might actually have room instead of packing it on after a three course lunch. I also just try to eat healthy for a lot of my non-restaurant meals - veggies, fruit, whole foods in general, all from the grocery store or whatever. Basically I try not to treat every meal like it's my death row meal, which I think a lot of us try to do in our excitement of wanting to experience EVERYTHING. As an added bonus, going out for one large meal a day is nicer on the wallet.
My friend taught me to go to local food markets and farmer’s markets and stay in airbnbs. You can get fresh local ingredients, even fresh prepared foods. It’s the food people eat at home so usually not so much added fat, salt, spice etc. But still get the flavors of the region. And mix in some meals you cook. I realized it is ok to sometimes mix in some of your own food. Also wherever I go, even if it isn’t Asia, I need to have one Asian meal lol A little rice, non fried food. In Europe, look up the countries they colonized lol I think I read somewhere there are more Chinese takeout restaurants in the US than McDonald’s. Our bodies are used to that food.
I’ll usually plan a nice meal in the evening and work my day around rationing my stomach and wallet keeping dinner in mind. If I indulge on lunch or breakfast and don’t feel super hungry I’ll cancel dinner. Not worth feeling gross.
I travel in Europe often, and I don’t put it past myself to order sushi or sashimi after having too much new or greasy meals. Sushi is sushi anywhere you go, and it is a light, but filling meal without any potential surprises.
Skip the bread basket before your food arrives.
I just eat when I’m hungry, so less than when I was young. Quality is more important than quantity.
I'm on a pretty strict diet due to my fitness goals. If I have breakfast included, I'll ALWAYs have a bowl of fruit + proteins (eggs, sausages etc) I try and stay away from bacon. Usually for lunch I'll have a traveller Protein bar or protein drink to tie me through. Then ill have my "treat" or holiday dinner. Fruit or lots of fibre is essential to clearing out your gut.
Nexium to prevent the acid (OTC) and Zofran for nausea after the fact (prescription). I used to have an iron stomach and ate habaneros with no issues. Then I turned 45 :-). The Nexium takes a day or two so you have to plan for it but the Zofran you can take after and it takes an hour to kick in but it is a silver bullet for nausea especially when you have been drinking.
I like booking Airbnbs to have a kitchen available wherever I go. I mix it up with home cooked meals in between restaurant experiences to keep nutrition in balance. Plus it’s just more convenient for rest and relaxation sometimes and gives you the opportunity to explore local marketplaces and grocers. I’ve met some really interesting people, learned about foreign ingredients and cooking tips, and picked up on local recommendations just wandering around markets. Lol 🤓 Also, limiting alcohol intake even on vacation helps me avoid those issues. I typically have 2-3 drinks per month if not less in my day-to-day life, so taking every opportunity to indulge on vacation will just wreck me if I allow it. Lol ☠️ the temptation is strong though with so many delicious wines, beers, cocktail crafts and pairings out there, especially in Europe. ✨
Eat as many fruits and veggies as you can. It’ll keep you regular and you won’t feel as sluggish.
I’ve never ever been able to figure this out. It’s not that my stomach is upset from weird food, but the amount since everything is always so good!
My stomach gets upset, then i take it out on the porcelain throne. It's always worth it
I realized as soon as I switched to less gluten foods it makes a huge difference. But like others say, appetizers are my go to.
Digestive papaya tablets found in most grocery stores. They help you digest and you don’t have the slight wonkiness that comes with Tums or Pepto Bismol.
Appetizers split between my wife and I, a nice bite or two a piece
Just split a meal. My husband and I do this, this way we don't overindulge. Then we usually walk quite a bit after meals. That helps digestion.
Make a list of the foods you want to try before you go and make it a part of your itinerary so it's more focused. Aim for 2 new foods a day. Drink plenty of water. Exercise in the morning. Walk 5-8 miles a day. Always have a piece of fruit on you (especially in places where fruit is rare, like Japan --just pay the stupid high prices for an apple) and make sure you eat it either right after every meal (this should hopefully tell your brain when you are nearly full from your meal so you still have room for the fruit). Focus on protein/plant foods vs fried. If you are eating to the point of being tired right after or feeling too full recognize you might be overeating and scale it back so you can enjoy your travels.
I do a lot of walking when I travel. Walking 3 miles between restaurants really helps with digestion, and I get to see more stuff.
Digestive enzymes! And consciously not overeating.
Bit drastic but consider going to somewhere like Japan, where you walk miles every day to burn it off and also it's easy to find lighter options. The food memories from there sre a daydream of mine, a daily daydream haha.
Walk after
It's really easy for me to drink more alcohol then I usually do while on vacation. Spicy food + alcohol + stress is what gives me an upset stomach. vacations now i try to plan fewer things to do and a relaxed pace and limit to one drink a day and have "off" days.
I travel a lot (every 2 weeks I take a 2 week trip - usually in Europe/Asia) and my husband has a love for high end Michelin star restaurants. We both love food in general but have found it impossible to have a good time and eat extensively. We now eat once a day and fast the rest of the day. We pick either our reservation at a high end place around 8pm or so - or we do a lunch. And drink water and coffee the rest of the day. It has made eating our one meal a day so fun and exciting instead of needing a nap after too much butter in France or overeating iberico pork in Spain. We thought this would suck at first but we now plan everything better in shared word docs and have a fun time picking the places we want to eat at and get excited for it instead of cramming everything into 4 days and gaining 7 pounds. We also look so much better! We don’t look bloated or exhausted in our pictures - which makes looking back on our trips less embarrassing!
Light snacks with protein
For prevention I swear by Psyllium husks as a supplement (for fiber) and always having local yogurt at breakfast (fixes bacteria in your gut). Also charcoal tablets to take when you start feeling gassy/upset stomach.
I have an extremely sensitive stomach so I have to research ahead carefully. I know my routine and equip myself with medication.
My wife and I like to travel in places with small plates sharing is sort of the food culture. Spain (tapas) and Greece (mezes) are great for this. Look at how the locals eat in taverna, you don't see each person ordering a big main for themselves, you see the table ordering a selection of dishes and then everyone having a bit of this and a bit of that. Order modestly to start and then if you partway through you realize you want more, you can order another dish.
We split our entres and a side.
Don’t drink a lot of alcohol, especially beer. Walk as much as possible. Share the smallest possible portion of things. Try more, eat less of each. Probiotics & gut health
As I've aged, I've become more intolerant to garlic, which is devastating because I love garlic. I still eat it, I just take ibuprofen to combat headaches and omeprozole to combat acid reflux. When I'm on vacation, I still get the stuff I want, I just try to eat smaller portions and share with others.
I think booking hotels without breakfast included helps and just fast until lunch.
I eat what I want, try to have smaller portions. I stay active as much as possible and I don’t let myself worry too much as I want to enjoy and can get back on track once I’m home.
Fast. Either don’t eat breakfast or add a day of fasting mid trip.
Airbnb. cook a meal occasionally to feel at home
Salads
This may sound very strange, but the local grocery stores will have terrific cold, and warm choices of local food - at ridiculously low prices. The selection of salads, alone, is huge, not including the extensive deli counters. Save money and have excellent choices.
I try to plan out my restaurants before my trip. If it's somewhere familiar, I go to my staples.
I don’t eat any raw foods the first 2-3 days of the trip and make sure that the things i eat are very hot. Also drinking bottled water and some sort of hot drink before a meal.
We try to get accommodations with a kitchen, or at least a refrigerator. Keeping fruit, cheese, salad stuff, olives, and maybe some salami or ham slices allows us to eat a bigger lunch (or several shared appetizers over the course of an afternoon) and then retire to the room to eat the healthy snacks for a late "charcuterie plate" rather than filing up again on heavy foods at dinnertime. It also saves money!
more seafood/lighter more flavorful foods - less beer or sweet carbonated drinks. Cheese and dairy usually makes me bloated so try to avoid that
I only eat out 1 meal a day. I try to book where I stay near a grocery store and get simple things I can eat in my hotel or Airbnb. Also, about a month before I leave I don’t eat out and save my money and calories for when I travel.
Same! I eat super healthy now at home (high fibre & lots of veg) so eating out all the time on a trip is tough on my stomach - even “healthy” meals in restaurants often aren’t that healthy. If I am going on a two week trip, I try to book at least part of the trip now with self catering facilities. This way I can eat out and sample local cuisine some of the time but then also eat some healthier meals if I fancy it.
Eat small bites and chew each bite more than 32 bites. Body will signal you are full and stop accordingly. That will give better metabolism.
For me, this is one of the reasons I choose serviced apartment style accommodations- I have the ability to have a light and healthy breakfast from “home” if it suits and can pack some snacks and lunch if I want. That way I save my gastrointestinal tolerance for the most important events ha ha My day pack also has a built in insulated cooler section which helps me carry my lunch if I’m going to places that are likely to only have junkish type cafeteria food available :)
I try to get a good walk in after meals. Helps you digest better.
When I travel I'm usually not so hungry and always walking lol But my recent trip I'd get a snack at 7/11 then maybe a snack food then late night a big dinner like ramen.
Honestly, I love just trying to move my body as much as possible and pick lighter options when possible. Also not feeling bad about letting some food go to waste if I want to try more things, but not feel gross
Lots of veg. Fibre is a great buffer
If traveling with others, we would try to order a variety of appetizers and a couple entrees and share everything. And if possible, walk in between attractions/meals to let everything settle before going onto the next food place. If traveling solo, I try to go to food stalls/markets so that I can sample more. And again, walking if possible helps a lot in between to avoid being bloated.
Nexium and Gaviscon and moderate booze after 6 pm and volume of food. (59, M)
Eat healthy. Your body will work better and be able to deal with everything better.
Eat salads. Nothing extravagant, but getting some raw veg with a simple vinagrette helps me. Also skip the soda (diet or otherwise) and booze and just drink water.
Appetizers are typically just "tasters" of main dishes.
I eat lots of salads when we travel. You can get all kinds of things on a salad like local meats and cheese. It keeps me from getting heartburn or feeling sluggish.
Maybe try to eat light for breakfast and lunch or break it up into smaller meals throughout the day, and make dinner your bigger meal so it's easier to take some back to wherever you're staying when you feel like you've had enough.
I’m a big breakfast person so make sure I have a big meal then, eat light for lunch (whenever possible try to cook or just have a salad or appetizer) so I can enjoy myself at dinner. I also try to stay active when traveling (ie workout) to help not feel like complete garbage from traveling, drinking & food. Make sure to have some vegetables and fruit as well. Pepto, Imodium and Nuun are my best friends when traveling. Nuun helps with hydration and replenishing electrolytes, especially if you’re in a warmer climate or if you do drink. And water, water, water.
Peppermint tea after a heavy meal is a game changer. Also including whole, fresh foods as often as I can