When traveling on a Paleo diet, it can be a challenge to ensure you are getting enough fiber in your meals. However, with some planning and strategic choices, you can still meet your fiber needs while on the go.
Choose Fiber-Rich Foods
One of the easiest ways to get enough fiber on a Paleo diet while traveling is to choose foods that are naturally high in fiber. Here are some Paleo-friendly options to consider:
- Vegetables: Load up on non-starchy vegetables like broccoli, spinach, kale, and Brussels sprouts. These veggies are not only rich in fiber but also packed with nutrients.
- Fruits: Opt for fruits like berries, apples, and pears, which are high in fiber and can be easily taken on the go.
- Nuts and seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for a fiber boost. These make convenient and portable snacks for travel.
- Coconut: Coconut meat and coconut flour are great sources of fiber that can be incorporated into your meals or snacks.
- Sweet potatoes: Sweet potatoes are a starchy vegetable that is higher in fiber compared to regular potatoes. They can be a filling and nutritious option while traveling.
Pack Snacks Ahead of Time
When traveling, it’s essential to be prepared with healthy snacks to prevent reaching for convenient but low-fiber options. Here are some Paleo-friendly snack ideas that are high in fiber:
- Veggie sticks with guacamole or salsa
- Trail mix with nuts, seeds, and dried fruits
- Hard-boiled eggs
- Chia seed pudding
- Coconut chips
- Fruit and nut bars
Seek Out Fiber Options While Dining Out
When eating out at restaurants while traveling, look for menu items that are naturally high in fiber. Here are some tips for finding fiber-rich options:
- Choose salads with lots of vegetables and a protein source like grilled chicken or salmon.
- Opt for side dishes like sautéed spinach, roasted Brussels sprouts, or steamed broccoli.
- Ask for modifications like substituting a salad for fries or adding extra veggies to your dish.
- Avoid dishes that are heavy on grains and opt for vegetable-based options instead.
Stay Hydrated
Drinking an adequate amount of water is crucial for proper digestion and maintaining regular bowel movements, which are essential for getting enough fiber. When traveling, it’s easy to forget to drink enough water, so make a conscious effort to stay hydrated throughout the day.
Supplement with Fiber
If you’re having trouble getting enough fiber from whole foods while traveling, consider supplementing with fiber supplements. Look for options that are Paleo-friendly and made from natural sources like psyllium husk or flaxseed.
Avoid Processed Foods
Processed foods are often low in fiber and can derail your efforts to meet your fiber intake goals on a Paleo diet. When traveling, try to avoid packaged snacks, fast food, and other processed options, and opt for whole, real foods instead.
Plan Ahead
Before your trip, take some time to plan out your meals and snacks to ensure you have enough fiber-rich options on hand. Consider meal prepping some dishes that travel well, like salads, veggie stir-fries, or chia seed puddings.