Feeling Bloated, Fatigued, or Overwhelmed? Start Here
I travel a lot, and for the longest time, my digestive system didn’t appreciate it. I’d hop from one flight to the next, eating whatever was convenient, drinking coffee to stay awake, and ignoring the signals my body was trying to send.
For a while, I powered through. But I paid for it: feeling bloated, sluggish, and completely off.
Now I’ve learned that my body does best when I keep things simple. I eat a healthy meal a few hours before a flight and then little or nothing while in the air. For whatever reason, I can’t handle coffee or carbonated drinks on planes. Once I land, I give my system time to settle before eating again.
When I arrive in Zurich, it’s usually morning, and that’s when I head straight for a coffee and a croissant, something I rarely eat otherwise, yet it somehow feels exactly right in that moment. Go figure.
The truth is, when you’re tired, bloated, or overwhelmed, food can feel complicated. The fridge might be full, but nothing sounds good. That’s often when we reach for quick fixes or skip meals entirely, which only makes us feel worse.
This is actually when your body needs the most support, just in a gentler, more digestible form.
If You’re Bloated
Your gut is likely asking for relief, not restriction or drastic elimination.
Reach for:
Cooked vegetables like zucchini, carrots, or squash. They’re easier to digest than raw veggies and still offer fiber and nourishment.
Potassium-rich fruits such as bananas or cooked apples to ease water retention and support regularity.
Fresh ginger in tea or grated into food for a warming, soothing effect that helps reduce bloating.
Plain yogurt or kefir with live cultures to restore gut balance gently.
Hydrating foods like cucumber, steamed asparagus, or a small bowl of warm broth, especially if water feels hard to tolerate.
Avoid raw salads, carbonated drinks, and heavy meals until your digestion feels more settled. Think gentle, not drastic.
If You’re Fatigued
When energy is low, your body needs steady nourishment, not a sugar rush.
Try:
Oats or quinoa for complex carbs that release energy slowly.
Sautéed greens like spinach or chard for minerals such as iron and magnesium.
Eggs, lentils, or roasted chicken for steady protein.
A handful of soaked walnuts or pumpkin seeds for healthy fats that also support brain function.
And always hydrate. Fatigue can sometimes be dehydration in disguise.
If You’re Overwhelmed
How you eat becomes just as important as what you eat.
Support your nervous system by:
Eating without multitasking.
Chewing slowly.
Taking three calm breaths before your first bite.
Sipping peppermint or chamomile tea afterward to support digestion and calm your system.
Let your meal be a moment to check in, not check out.
And if you’re unsure where to start, that’s completely normal. These small shifts aren’t meant to add pressure. They’re meant to help you reconnect with what your body truly needs.