What to Feed a Picky Eater While Traveling

Traveling with kids is hard enough but when your little one is a picky eater, finding nutritious, gut-friendly foods on the go can feel impossible. Add in constipation from travel disruptions, new foods, and missed water breaks, and you’ve got a recipe for discomfort.

This guide covers smart, packable options and on-the-go strategies to help keep picky eaters nourished and regular while you’re away from home.

1. Prioritize Familiar Foods with a Gut-Friendly Twist

Travel can throw off routines, and unfamiliar foods often go uneaten. Try bringing familiar snacks with a small fiber or nutrition boost built in. For example:

• Whole grain crackers with nut butter

• Squeeze pouches with fruit and veggie blends

• Oat-based granola bars with less added sugar

• Banana or apple with a scoop of Growing Up Prebiotics stirred into a pouch or water bottle

Begin Health Expert Tip:

Bring a refillable water bottle and aim for hydration throughout the day. Dehydration is one of the biggest constipation triggers during travel.

2. Build Simple Meals from Airport or Restaurant Staples

You don’t need to find the perfect kid’s menu. Focus on assembling meals from what’s available:

• Plain rice or pasta + side of avocado or yogurt

• Scrambled eggs + fruit cup

• Toast or bagel + peanut butter + banana

• Oatmeal + scoop of Growing Up Prebiotics or chia seeds

When eating out, ask for sides of fruit or steamed veggies. Even one serving can help balance out a day of “vacation eating.”

3. Pack Easy-to-Digest Snacks

To avoid tummy troubles on the go, choose snacks that are easy on digestion but still support the gut:

• Dried fruit (like apricots or prunes) in moderation

• Applesauce or fruit cups (look for no added sugar)

• Whole grain pretzels

• Yogurt tubes or kefir drinks

Prebiotic fiber powders like Growing Up Prebiotics can also help bridge nutrition gaps without requiring a full meal.

4. Bring Your Own Backup Options

If your kiddo flat-out refuses hotel breakfasts or restaurant meals, having a backup stash is key:

• Shelf-stable overnight oats (just add water or milk)

• High-fiber pancake or muffin mix

• Nutritious “milkshake” mix with Growing Up Prebiotics and cocoa or banana flavor

• Reusable containers of dry cereal or trail mix you trust

Summary

Feeding a picky eater while traveling doesn’t have to mean a diet of fries and crackers. With a little prep, you can keep meals familiar, nutrient-dense, and gut-friendly—even on the road. Look for easy fiber sources, keep them hydrated, and add prebiotics when possible to help avoid the dreaded vacation constipation.