Clean Eating Abroad When Your Gut, Hormones & Allergies Have Other Ideas

As a nutritionist — and as a 43-year-old woman — I sit at the intersection of knowledge and lived experience. I understand food on a biochemical level, but I also experience firsthand how complex eating can become when you’re managing gastrointestinal issues, food allergies, and peri-menopausal hormone fluctuations.

Add travel into the mix, and even the best intentions can feel challenging.

When you’re away from your home base, routines disappear. Familiar foods aren’t always available, eating times shift, stress levels rise, sleep changes, and your body is suddenly exposed to new environments, cuisines, and rhythms. For those of us with sensitive digestion or fluctuating hormones, that disruption can quickly show up as bloating, fatigue, inflammation, reflux, skin issues, or energy crashes.

Travelling — especially by air — brings its own set of challenges too. Cabin pressure, dehydration, immobility, altered meal timings, and highly processed food options can all place extra stress on an already sensitive system.

Rather than striving for perfection, I’ve learned that clean eating abroad is really about adaptability, awareness, and self-compassion. Below are the strategies I rely on to support my gut, hormones, and energy levels while travelling — without missing out on the experience.

1. Accept That “Different” Doesn’t Mean “Wrong”

One of the biggest mindset shifts I’ve made is letting go of rigid expectations. Travel is not the time for perfection — it’s a time for support. Eating will look different, and that’s okay.

Instead of asking, “Is this how I normally eat?” I ask:

• Will this nourish me right now?

• Will this aggravate my symptoms or support stability?

• Can I make a small adjustment to make this meal work for me?

This reframing reduces stress — and stress itself is a major trigger for both gut issues and hormone imbalance.

2. Travel With Your Non-Negotiables

I never rely solely on what will be available. I travel with a small kit of foods and supplements that I know work for me. These often include:

• Protein sources (nuts I tolerate, protein powder, jerky if suitable)

• Herbal teas for digestion or hormone support

• Electrolytes without added sugars or allergens

• Digestive enzymes

• Anti-inflammatory snacks I know are “safe”

This isn’t about restriction — it’s about creating a buffer so I’m not forced into choices that leave me unwell.

3. Eating Out: Keep It Simple, Not Restrictive

Restaurants can be tricky when you have allergies, gut sensitivities, or hormone-related reactions to certain foods. I’ve learned that simple meals are usually the safest option.

I look for:

• Single protein sources (fish, eggs, chicken, tofu if tolerated)

• Plain vegetables or salads with dressing on the side

• Grilled, baked, or steamed options

• Rice or potatoes over highly processed carbohydrates

I don’t over-explain my needs, but I do advocate for them clearly. Most places are far more accommodating than we expect.

4. Supporting Hormones While on the Move

Peri-menopause brings fluctuations that can affect blood sugar, digestion, mood, sleep, and inflammation — all of which are magnified when travelling.

What helps most:

• Eating protein regularly to stabilise blood sugar

• Not skipping meals “for convenience”

• Staying hydrated (especially on flights)

• Limiting alcohol when symptoms are heightened

• Prioritising sleep and gentle movement over intense workouts

Travel isn’t the time to push the body harder — it’s a time to listen more closely.

5. Flying & Gut Health

Air travel is one of the biggest disruptors for digestion. I focus on:

• Hydration before, during, and after flights

• Moving regularly to support circulation and lymphatic flow

• Avoiding foods I know cause bloating or inflammation pre-flight

• Eating lightly but nutritiously rather than relying on airplane meals

Supporting digestion in the air often prevents days of discomfort once you land.

6. Progress Over Perfection

Perhaps the most important lesson I’ve learned is that one meal doesn’t define your health — consistency does. Travel is part of life, and life is not lived in controlled conditions.

Clean eating abroad doesn’t mean rigid rules. It means making choices that support your body most of the time, allowing flexibility when needed, and responding with kindness when things don’t go to plan.

Final Thoughts

Living with gastrointestinal issues, allergies, and peri-menopausal hormone changes doesn’t mean travel has to be stressful or restrictive. With preparation, awareness, and realistic expectations, it’s entirely possible to feel well, energised, and nourished while exploring the world.

Travel teaches us adaptability — and our bodies often thrive when we learn to support them, rather than fight them, wherever we are.