Your guide to enjoying summer adventures, without the burn.
Summer is here, and whether you're road-tripping to national parks, hopping on a flight to visit family, or chasing the best beach tacos across the coast, travel often means one thing: eating out more. But for those of us prone to acid reflux, indulging in convenience foods, unfamiliar dishes, or erratic mealtimes can quickly turn into an uncomfortable experience.
Don’t worry, you can still enjoy the journey. With a little planning, a few smart menu choices, and RefluxRaft in your travel bag, you’ll be equipped to keep reflux flare-ups at bay and fully savor the summer. Here's how:
5 Travel-Smart Tips to Avoid Reflux Flare-Ups
1. Know Your Triggers And Stick to Your List
Typical trigger foods include tomato-based sauces, fried items, caffeine, carbonated drinks, spicy dishes, citrus, chocolate, and large fatty meals. Everyone’s different, so know your body and avoid the specific culprits that affect you.
2. Pack Smart Snacks
Don’t rely solely on roadside options or airport kiosks. Keep reflux-friendly snacks in your bag—think plain rice cakes, low-fat granola bars, banana chips, or almonds (if tolerated).
3. Eat Smaller, Slower Meals
Big, heavy meals are a reflux trigger waiting to happen. Opt for smaller portions and eat slowly. Overeating is one of the top causes of discomfort when traveling.
4. Be Mindful of Timing
Leave at least 2–3 hours between your last meal and lying down—whether it’s a long car nap or a red-eye flight. Gravity is your friend when it comes to digestion.
5. Bring Backup: RefluxRaft
Travel can throw your routine off, but RefluxRaft has your back. You can enjoy peace of mind with real, naturally derived ingredients that form a protective barrier, even when plans (or meals) shift.
Reflux-Friendly Picks at Top Restaurant Chains
We get it, sometimes fast-casual is the only option. Here are 6 popular chains you’re likely to find on the road, and smart choices to order:
1. Panera Bread
Good options:
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Turkey sandwich on sourdough (hold the spicy mustard and tomato)
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Chicken Caesar salad (ask for dressing on the side)
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Steel-cut oatmeal with bananas and almonds
Avoid: Tomato soup, chipotle chicken, citrus drinks
2. Chipotle
Good options:
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Burrito bowl with brown rice, black beans, grilled chicken, fajita veggies, and lettuce
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Skip the salsa (especially spicy or tomatillo), queso, and sour cream
Avoid: Tomatoes, hot sauces, citrusy marinades.
3. Chick-fil-A
Good options:
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Grilled chicken sandwich (no tomato, minimal sauce)
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Side of fruit
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Grilled nuggets with a side salad
Avoid: Fried chicken, spicy deluxe, lemonade.
4. Starbucks
Good options:
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Oatmeal with blueberries or nuts
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Egg white & roasted red pepper wrap (remove spicy sauce if needed)
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Iced herbal tea (non-caffeinated like mint or peach)
Avoid: Cold brew, citrus refreshers, and chocolate pastries
5. Subway
Good options:
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6-inch turkey on whole wheat with spinach, cucumber, and green peppers
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Avoid cheese and high-fat sauces; opt for light olive oil
Avoid: Buffalo chicken, chipotle sauce, pepperoni, and tomato-heavy subs
6. McDonald’s
Good options:
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Grilled Chicken Sandwich (if available; remove tomato and avoid mayo or spicy sauces)
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Side salad with balsamic vinaigrette (use dressing sparingly)
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Apple slices or oatmeal (available at breakfast)
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Plain hamburger (no onions, no ketchup, opt for mustard or no sauce)
Avoid:
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Fried menu items (nuggets, fries, McChicken), Big Mac, and anything with creamy or tomato-based sauces
Final Thoughts: Enjoy the Trip, Not the Heartburn
Traveling doesn’t have to derail your digestive health. With smart choices, a little planning, and the right support (cue: RefluxRaft), you can enjoy the best of summer without sacrificing your well-being.
So whether you're exploring new cities or just trying to survive another airport layover, remember: you’ve got options, and RefluxRaft always has your back.