This gut-supporting power bowl is your secret weapon for stress-free travel
If you've ever spent the first few days of your vacation dealing with bloating, irregular digestion, or low energy (raise your hand 🙋♀️), you're not alone. The secret to feeling amazing during your trip starts before you even pack your bags – specifically, with what you eat 24 hours before departure.
When you travel across time zones, your gut microbiome—those trillions of beneficial bacteria that influence everything from mood to immunity—gets thrown off rhythm. Travel can temporarily reduce beneficial gut bacteria, trigger inflammation, disrupt hunger cues, and even impact nutrient absorption. But with the right preparation and the right pre-flight nourishment, you can help your body handle these challenges smoothly.
Understanding how travel impacts your microbiome
Here's what's actually happening when you travel: Your gut microbiome—those trillions of beneficial bacteria that influence everything from your mood to your immune system—operates on its own daily schedule. When you cross time zones or disrupt your regular eating patterns, these bacteria get thrown into chaos.
Research shows that even short-term travel can:
Temporarily reduce your good gut bacteria by up to 20%
Trigger inflammation (hello, puffy face in travel photos!)
Disrupt your natural hunger cues
Impact your body's ability to absorb nutrients
Weaken your immune defenses
"I live to travel and discover new adventures, and I often fast while traveling to keep things simple. However, I never want to get caught feeling hungry or overfed before a trip. This go-to healthy recipe is one of my trusted favorites. It is a strategic combination of ingredients designed to support the microbiome, manage inflammatory responses, reduce bloating, and also provide just the right amount of energy that is sustainable throughout my travels. I sneak in a handful of my Viome superfoods for an extra boost."
Lashaun Dale, Viome Team Member
How to prepare your perfect pre-travel power bowl
This isn't just another Buddha bowl. Each ingredient has been strategically chosen to support your microbiome, reduce inflammation, and prepare your body for the challenges of travel. Even better? You can easily adapt it to your personal Viome recommendations (more on that below!).
This bowl is incredibly adaptable. Feel free to swap ingredients based on your personal preferences and what makes your body feel best. The key is choosing foods that support your gut health and provide sustained energy for your journey.
Prep Time: 20 minutes (perfect for that busy pre-travel evening)
Serves: 2 (make extra for travel day)
Ingredients
1 cup cooked quinoa (swap based on your Viome superfoods!)
2 cups baby spinach (the magnesium superstar)
1 cup roasted sweet potato cubes (for sustained energy)
1/2 cup sauerkraut (your probiotic powerhouse)
1 perfectly ripe avocado, sliced
2 tablespoons pumpkin seeds (zinc for immune support)
1/4 cup kimchi (because two forms of fermented foods = happy gut)
2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar (digestive support MVP)
1 tablespoon fresh grated ginger (supports digestive comfort)
1/4 cup cooked lentils or black beans
Optional: 2 soft-boiled or poached eggs (for protein lovers)
Optional: Viome superfoods (I added string green beans and radicchio for extra crunch)
Dressing
2 tablespoons tahini (rich in calming minerals)
1 tablespoon lemon juice (natural detoxifier)
1 teaspoon raw honey (local if you can get it!)
Water to achieve your perfect consistency
Pinch of sea salt (mineral balance is everything)
How to customize your bowl with Viome insights
Here's where things get personal. Your Viome results are like a roadmap to your optimal digestion, and this bowl is infinitely adaptable.
When your ingredients are superfoods
Indulge on any recipe ingredients that also appear in your superfood list
Make those ingredients the stars of your bowl
Consider adding extra portions of your personal superfoods
When you need to make substitutions
You may discover some of your Viome "avoid" ingredients in the mix. No worries. Simply swap them out for your "enjoy" foods
Working with "minimize" ingredients? Reduce portions or find alternatives from your "enjoy" list
Missing your superfoods? Add them in! This bowl welcomes all gut-friendly additions
Your hour-by-hour pre-travel preparation guide
24 hours before departure
The day before your journey is crucial for setting yourself up for travel success. Start your preparation 24 hours before departure by preparing your power bowl – this gives your body time to absorb all those beneficial nutrients. Throughout the day, focus on hydration by sipping water regularly (aim for half your body weight in ounces), and try to scale back on coffee and other caffeinated drinks that might disrupt your system.
As evening approaches, about 12 hours before your trip, keep your dinner light and gut-friendly to ensure comfortable digestion. This is also the perfect time to pack some travel-friendly snacks like nuts, seeds, or fruit for your journey. Most importantly, give yourself the gift of an early night – quality sleep is your best friend before travel.
On the morning of your departure, begin your day with a glass of refreshing lemon water to gently wake up your digestive system. If you're feeling hungry, prepare a lighter version of your power bowl—think half portions with extra greens or just a couple of soft-boiled eggs and greens. If digestive supplements are part of your routine, tuck them into your carry-on for easy access during your journey.
This gentle progression helps your body transition smoothly into travel mode, reducing the likelihood of digestive disruptions and energy crashes when you reach your destination. Remember, this isn't about following a strict regimen – it's about creating a nurturing routine that helps you feel your best while traveling.
Setting yourself up for travel ease
Travel should be about creating memories, not managing digestive disruption. By preparing your gut with this nutrient-rich, personalized power bowl, you're setting yourself up for a trip filled with more joy and resilience. Remember, the key is adaptation—both to your travel destination and to your body's unique needs.
