How to Reduce Acid-Reflux Symptoms While Traveling: 7 Must-Try Tips
Traveling should be a time of excitement and exploration, but for those dealing with acid reflux, GERD (gastroesophageal reflux disease), or LPR (laryngopharyngeal reflux), it can also come with the added challenge of managing symptoms. Fortunately, with a little preparation and mindfulness, you can enjoy your trip without unnecessary discomfort.
Why Does Travel Trigger Acid Reflux?
Long flights, new foods, and disrupted routines can all contribute to acid reflux throat symptoms while traveling. Factors like late-night eating, indigestion, and stress, can exacerbate heartburn, esophageal irritation, and indigestion. The good news? With a few simple strategies, you can keep your acid reflux symptoms under control and enjoy your adventures.
1. Stay Active to Support Digestion
Movement plays a crucial role in digestion and keeping things regular. Long hours of sitting while traveling—whether on planes, trains, or in cars—can slow down digestion, increasing the likelihood of reflux. To combat this:
Walk as much as possible. Exploring a new city on foot keeps you active and supports digestion.
Opt for stairs over elevators. Small choices can make a big impact on digestion.
Join a local fitness class. Many cities offer free or low-cost yoga, pilates, or stretching sessions.
2. Enjoy Food Without Overthinking It
One of the best parts of traveling is experiencing new cuisines, but if you suffer from acid reflux, some foods might be triggers. Instead of avoiding everything, try these tips:
Eat a balanced diet with reflux-friendly foods like lean proteins, whole grains, and non-citrus fruits.
Try small portions of potential trigger foods and see how your body reacts.
Avoid stress around food choices. Over-worrying can increase reflux symptoms.
3. Eat Slowly and Chew Thoroughly
Digestion starts in the mouth! Proper chewing helps break down food and allows digestive enzymes in your saliva to begin their work. This small habit can make a huge difference in preventing acid reflux symptoms while traveling. Here’s how:
Chew each bite multiple times before swallowing.
Put your fork down between bites to slow your eating pace.
Listen to your body’s signals to prevent overeating.
4. Aim for 80% Fullness
Overeating can put pressure on the lower esophageal sphincter (LES), which keeps stomach contents from refluxing back up. To avoid discomfort:
Eat until you feel about 80% full rather than completely stuffed.
Give yourself time to recognize satiety signals—your brain takes about 20 minutes to register fullness.
5. Bring Your Essential Supplements
If certain supplements help manage your GERD symptoms, don’t forget to pack them! Some key ones include:
Alginates (like RefluxRaft)– Create a protective barrier in the stomach to help prevent acid reflux.
Throat Coat Tea – Soothes irritation in the esophagus.
Smooth Move Tea – Helps with digestion and regularity.
Ginger Tea – A natural prokinetic that aids in digestion and reduces inflammation.
Find these and more on my Recommended product page
Remember: Incorporating small changes can make a huge difference in your symptoms!
6. Stay Hydrated (the reflux-friendly way)
Drinking enough water is essential, but gulping large amounts at once can increase stomach pressure and trigger heartburn. Here’s how to hydrate effectively:
Carry a reusable water bottle and take small sips throughout the day.
Avoid drinking large amounts of water with meals. Instead, try to drink water at least 20 minutes before or after eating.
Drinking tea also contributes to your daily water intake, but be mindful of caffeine, as it can be a reflux trigger.
7. Maintain Healthy Bathroom Habits
Regular bowel movements are crucial for avoiding bloating and reflux. Traveling can sometimes throw off your routine, so keep these tips in mind:
Prioritize fiber-rich foods like fruits, vegetables, and whole grains.
Stay active to keep your digestive system moving.
Drinking ginger tea to support digestion and relieve bloating.
Frequently Asked Questions (FAQ)
Can stress worsen GERD symptoms while traveling?
Yes! Stress can increase stomach acid production, leading to more reflux. Try deep breathing exercises, mindful eating, and gentle movement to keep stress levels in check.
How can I sleep better on a trip if I have acid reflux?
Elevate your head with extra pillows.
Avoid eating within 2-3 hours of bedtime.
Stick to reflux-friendly nighttime snacks if needed, like oatmeal or a banana.
Watch My Travel Vlog for More Tips
Curious about how I incorporate these reflux-friendly habits into my own travels? Check out my How to Prevent Acid Reflux While Traveling | COPENHAGEN VLOG , where I share real-life tips and experiences. By following these strategies, you can enjoy your travels while keeping acid reflux symptoms under control.
Looking for more guidance? Our team would love to walk this healing journey with you
Our team of dietitians at FLORA is here to help you no matter where you are in your journey. Reach out to schedule a 1:1 counseling session or click here to learn more about our 8 Weeks to Reflux Relief Master Class
If you have questions or need further assistance managing your symptoms, our team is here for you! Visit our FLORA App to discover how we can support you on your journey.
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms
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Blog co-created with FLORA Team Member & BS Nutrition, Marián Carzó
