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A Traveler’s Guide To Gut-Friendly Foods: Enhancing Your Journey With Probiotics

Traveling can be an exciting adventure, but it often comes with a change in dietary habits that can upset your digestive system. Maintaining gut health while on the move is crucial to enjoy your journey without discomfort.  

The key lies in choosing the right foods that are friendly to your digestive system, ensuring you stay healthy and energized. This article explores a variety of gut-friendly foods that are not only nutritious but also convenient for travel. These options will help you keep your digestive system happy, allowing you to focus on the joys of your travels. 

What Are Probiotics? 

Probiotics, comprising beneficial bacteria and yeasts, play a crucial role in maintaining a healthy digestive system. They are essential for balancing the gut microbiome, a complex community of microbes in the digestive tract. This balance is key to effective digestion and nutrient absorption. 

Probiotics aid in breaking down food, assimilating nutrients, and synthesizing essential vitamins like B and K. Additionally, they help suppress harmful bacteria, promoting a healthy gut environment. This is vital for preventing or mitigating digestive issues such as diarrhea, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD).  

A balanced gut microbiome is instrumental in defending against pathogenic invasions, thereby reducing infection risks and chronic disease development. Emerging research highlights their potential influence on brain health through the gut-brain axis, impacting mood and cognition.  

For travelers, incorporating probiotics into their diet can be a game-changer. It not only enhances digestive health but also boosts immunity, which is vital in new environments. 

Gut-Friendly Food For Travel 

When traveling, choosing gut-friendly foods is important to maintain digestive health and avoid discomfort. Here are some gut-friendly options you can consider: 

  • Probiotic Supplements 

For travelers who may find it challenging to consume a sufficient amount of probiotic-rich foods, probiotic supplements are a practical solution. These supplements come in various forms, such as capsules, tablets, and powders, and are designed to deliver a consistent and specific dose of probiotics.  

One of the main advantages of travel probiotics is that they typically do not require refrigeration, which is a significant benefit for travelers. They ensure you receive your daily probiotic intake, supporting your digestive health regardless of your diet while traveling. 

  • Yogurt 

The probiotics found in yogurt, primarily from the Lactobacillus and Bifidobacterium families, are instrumental in aiding digestion and can help alleviate common gastrointestinal issues such as bloating, constipation, and diarrhea.  

When selecting yogurt, it's crucial to choose products that specify the presence of 'live and active cultures,' as these contain the beneficial bacteria your gut needs. It's also advisable to opt for plain, unsweetened varieties to avoid excess sugar, which can be detrimental to gut health. 

Beyond its probiotic content, yogurt is also a rich source of protein, calcium, and essential vitamins, making it a nutritious and satisfying snack or meal component.  

women holding bottle of milk
  • Kefir 

Kefir's fermentation involves both bacteria and yeast, resulting in a diverse array of probiotics. This diversity contributes significantly to the health and balance of the gut microbiome.  

Kefir is not only beneficial for digestive health but also for enhancing the immune system. Like yogurt, kefir is also packed with essential nutrients such as protein, calcium, and B vitamins, offering additional health benefits.  

Its liquid form makes it particularly convenient for on-the-go consumption, providing a quick and easy way to incorporate probiotics into your diet while traveling.  

  • Fermented Vegetables 

Fermented vegetables like sauerkraut and kimchi are excellent sources of probiotics and are incredibly travel-friendly. Sauerkraut, made from fermented cabbage, and kimchi, a Korean specialty made with fermented vegetables and a blend of spices, are packed in sealed, portable packages that are easy to carry.  

These fermented vegetables can be enjoyed straight from the pack or added to sandwiches, salads, or other dishes for an extra flavor and probiotic boost. Besides probiotics, they are also rich in vitamins, minerals, and antioxidants, making them a nutritious addition to any travel meal. 

  • Cheese 

Certain types of cheese, such as Gouda, mozzarella, cheddar, and Swiss, are rich in probiotics due to the fermentation process they undergo. These cheeses are available in individually wrapped portions, making them an excellent snack option for travelers.  

They're not only a tasty way to get your dose of probiotics but also provide other essential nutrients like protein and calcium. The convenience of these cheeses lies in their portability and ease of storage, making them a hassle-free option for those on the move. 

  • Tempeh 

Tempeh is a fermented soy product originating from Indonesia, known for its firm texture and nutty flavor. It's a fantastic source of probiotics and is especially popular in vegetarian and vegan diets as a protein-rich food. In addition to probiotics, tempeh is also a good source of fiber and various vitamins and minerals, contributing to a well-rounded, nutritious diet. 

Pre-cooked tempeh is travel-friendly, as it can be consumed cold or heated, making it a versatile snack or meal addition. It does not necessarily need refrigeration for short periods, which is a significant advantage for travelers.  

It's also a good idea to avoid overly spicy, fatty, or fried foods, as well as excessive caffeine and alcohol, as these can disrupt digestion. Remember, each person's digestive system is different, so it's important to know what works best for your body. 


As you embark on your travels, prioritizing gut health is crucial for an enjoyable experience. Incorporating probiotic-rich foods like yogurt, kefir, fermented vegetables, and cheese can significantly aid digestion and boost immunity in new environments.  

Probiotic supplements offer a convenient alternative, ensuring consistent gut health support regardless of dietary changes. Remember, choosing the right foods and avoiding disruptive ones like spicy or fatty items will keep your digestive system happy and your journey comfortable.

You should consult a licensed health care professional before starting any supplement, dietary, or exercise program, especially if you are pregnant or have any pre-existing injuries or medical conditions.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.