Emily Mahadeo, DCN, RDN, LDN, is a registered dietitian and doctor of clinical nutrition with specialized training in gut health and mindful eating. She combines evidence-based practice with a patient-centered approach, helping individuals build sustainable habits that support both digestive health and overall well-being. In this post, Emily shares practical, travel-friendly tips to help you enjoy your trip without letting reflux symptoms get in the way.
Managing acid reflux is already a challenging feat, but put a trip into the mix with new foods and a disrupted routine, and you may notice a flare-up in your symptoms. However, there are certain strategies that you can try while away from home that will keep your symptoms at bay and have you feeling your best while relaxing on the beach or exploring a new city.
Keep reading for key tips from a gut health dietitian, including how to plan ahead, small adjustments that can make a big difference, and extra support, like RefluxRaft, that you can rely on.
Be Prepared - How to Plan Ahead for Your Trip
Planning ahead allows you to have more control over when, where, and what you can eat, reducing stress and minimizing reflux.
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Check the menu ahead of time: When choosing restaurants on your trip, check the menu before booking your reservation to be sure there are reflux-friendly options!
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Pack reflux-friendly snacks: Depending on your travel itinerary and route, there may be longer periods of time between meals or limited food options at restaurants, gas stations, or airports. Packing a snack ensures that you can listen to your hunger cues and nourish your body with foods you know feel good.
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Pack a reflux relief kit: Being thrown off your usual routine and eating new foods can lead to reflux symptoms, so be prepared by packing ginger chews, herbal tea, and RefluxRaft to calm your reflux.
Reflux-Smart Eating on the Go
Dietary adjustments that help you at home will also support symptom management on the road.
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Avoid common triggers when possible: Limit spicy, greasy, or acidic meals. If you want to try a new food while traveling that may irritate your symptoms, use RefluxRaft to minimize discomfort.
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Eat smaller, more frequent meals: Avoid overeating and excess pressure on your lower esophageal sphincter by eating 4-6 small meals per day instead of 3 big meals. This is where your reflux-friendly snacks come in handy.
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Timing of meals: Try sticking to your usual meal schedule as much as possible and do your best to eat an earlier dinner. RefluxRaft PM Midnight Berry can come to the rescue if you aren’t able to eat at least 2-3 hours before bedtime.
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Chew slowly and sit up straight: Not just what you eat, but how you eat, can help manage reflux symptoms. By chewing thoroughly and maintaining a good posture (ideally upright at a table), you are likely supporting proper digestion and limiting pressure on the lower esophageal sphincter.
Stick to your Routine
The body thrives off of structure and routine, but when you’re away from home, it’s easy to fall off of your daily practice.
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Meal spacing: If you eat meals and snacks at certain times when at home, try to stick to that same schedule while traveling.
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Movement: Practicing your usual exercise routine or going for a leisurely walk after meals can support gastrointestinal motility and reduce reflux.
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Hydration: Sip water throughout the day, rather than chugging large amounts at once, to help you reach your daily hydration goals. Opt for water over carbonated or caffeinated beverages and bring a reusable water bottle when possible.
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Stress management: Stress plays a key role in acid reflux and nervous system function. Do your best to maintain your usual sleep schedule, take a few deep breaths before meals, and find little moments of mindfulness even with a busy itinerary.
Why Reflux Raft is a Travel Essential
RefluxRaft is a natural alginate-based product that thickens and forms a “raft,” physically blocking the reflux of stomach contents into the esophagus. It’s easy to pack and can provide fast-acting relief when you start to feel symptoms or act as a preventative measure to avoid reflux before it happens. With both day and night formulas, you can be sure that you are feeling your best around the clock and enjoy your vacation to the fullest.
Embracing Wanderlust Without the Reflux
Travel can be a beautiful opportunity to unwind, explore, and reconnect, but it doesn’t mean your reflux has to flare. With thoughtful planning, smart meal choices, and the right tools in your bag, symptom relief is within reach.
As a gut health dietitian, I’ve seen firsthand how consistent routines, personalized nutrition, and a bit of preparation can empower people to live fully, even while managing reflux. RefluxRaft is one of those tools I often recommend for clients who need reliable, natural support on the go.
Here’s to traveling with confidence and comfort!