The Benefits of a Vegan Diet for Travel (Backed by Science)

January 18, 2023

benefits of a vegan diet for travel

Traveling can be an exciting and enriching experience but can also be tough on the body. The stress of planning and packing, combined with the irregular eating habits and unfamiliar foods that accompany travel, can affect energy levels, digestion, and overall health. However, choosing a vegan diet can help mitigate these issues and make your travel experience more enjoyable.

A vegan diet is based on consuming only plant-based foods, such as fruits, vegetables, legumes, and whole grains. This diet has been shown to have numerous health benefits, including improved energy levels, digestion, and weight management. Additionally, a vegan diet can also help to reduce one's environmental impact and align with ethical values.

This blog post will explore the benefits of a vegan diet for travel, including how it can improve energy levels, digestion, and weight management. We will also discuss how a vegan lifestyle can contribute to sustainable travel and align with ethical considerations. Whether you're planning your next vacation or just looking for ways to make your travel experience more enjoyable, a vegan diet may be worth considering.

The benefits of a vegan diet for travel

Improved energy levels and decreased fatigue

One of the main benefits of a vegan diet for travel is improved energy levels and decreased fatigue. A diet rich in whole plant-based foods provides a variety of essential vitamins and minerals, such as iron, zinc, and B vitamins, that help to keep energy levels high and fatigue at bay. Plant-based foods are typically lower in fat and calories than animal-based products, leaving you feeling weighed down and sluggish.

When traveling, it can be easy to fall into the trap of eating processed or high-fat foods, which can leave you feeling drained and sluggish. By sticking to a vegan diet, you can ensure that you are fueling your body with nutrient-dense foods that will keep you energized and ready to explore your destination.

Iron is an essential mineral that plays a crucial role in energy production. A vegan diet provides non-heme iron, which is found in plant-based food like legumes, leafy greens, and fortified cereals. B12 is another essential nutrient found in fortified plant-based food; it helps with the production of red blood cells responsible for carrying oxygen to the body's tissues and ensuring energy production.

Eating a vegan diet can also help to improve blood sugar regulation, which can have a positive impact on energy levels. A diet high in whole plant-based foods and low in refined carbohydrates can help keep blood sugar levels stable, preventing the ups and downs that can come with eating a diet high in processed foods.

Improved digestion and a reduced risk of stomach issues

Eating a vegan diet while traveling can be beneficial in many ways, including improving digestion and reducing the risk of stomach issues. Plant-based foods are easy to digest as they do not contain animal products, meaning that more nutrients will be absorbed from meals, which helps keep your digestive system healthy. Also, avoiding meats and eggs means no need to worry about consuming contaminated food when traveling, which can help reduce the risk of food poisoning.

Here are some other ways a vegan diet helps improve digestion and reduce the risk of stomach issues while traveling.

Increased nutrient absorption: A vegan diet consists mainly of plant-based foods like fruits, vegetables, legumes, nuts, and seeds which are rich in essential vitamins and minerals. This ensures that your body has all the vital nutrients it needs for optimal digestive health.

Lower risk of dehydration: As there is no need to worry about preparing meals involving water which may carry bacteria, vegans have fewer chances of getting dehydrated while traveling compared to other diets.

How a vegan diet can help with weight management while traveling

Traveling worldwide can be a great way to explore different cultures and experience unique sights and sounds. However, one of the major challenges that travelers face is sticking to a healthy diet while on the go. Adopting a vegan diet could be the perfect solution for those looking for an optimal way to manage their weight while traveling.

Studies have suggested that people who follow a vegan diet tend to be slimmer than those who don't, and it's no surprise that this is the case when you consider that vegan diets generally contain fewer calories than other diets. By being mindful of what you eat while on vacation, you can avoid gaining excess weight due to indulging in unhealthy foods or overeating. A vegan diet also eliminates common sources of saturated fats, such as red meat, which can contribute to unwanted pounds if not appropriately managed.

The environmental impact of a vegan lifestyle and how it relates to sustainable travel

Choosing plant-based foods instead of animal products can help reduce their carbon footprint and contribute to sustainable travel.

The primary way a vegan diet helps reduce the environmental impact of travel is through its lower carbon dioxide emissions. Animal-derived food produces significantly higher levels of greenhouse gases than growing plants. Meat and dairy production also requires a larger land area for feed production, grazing, and waste disposal, resulting in deforestation and loss of biodiversity.

Eliminating animal products from your diet can also help reduce water consumption when traveling. It takes enormous amounts of water—approximately 15 thousand liters per kilogram—to produce meat products compared to just one thousand liters per kilogram for vegetables or grains (source with data)! Water is essential for human life, so conserving it while traveling is critical in helping preserve precious natural resources worldwide. Animal agriculture also pollutes air and water with toxins like nitrogen oxides, ammonia, and methane which can have an incredibly damaging effect on our planet's ecosystems.

Tips for sticking to a vegan diet while traveling

1. Research vegan options in advance: Before your trip, research restaurants, cafes, and grocery stores in the area where you will be traveling. This will help you identify places that offer vegan meals or snacks so you can plan ahead.

2. Pack your own snacks: Packing your own vegan snacks is an excellent way to ensure that you have something nutritious and delicious on hand if you cannot easily find vegan options while traveling. Great travel-friendly vegan snack ideas include trail mix, dehydrated fruit, nut butter packets, roasted chickpeas, and protein bars.

3. Develop a meal plan: A meal plan is important for any traveler but even more so for vegans, as it can be challenging to find vegan options when eating out. Make a list of places offering vegan meals and plan which meals you will eat at each location ahead of time.

4. Learn the necessary phrases: It’s always best to ask about ingredients rather than assume something is vegan-friendly when ordering in an unfamiliar language. Learning key phrases, such as “no meat” and “no dairy”, in the native language of the destination can save time when dining out and ensure that your dietary needs are communicated to restaurant staff.

5. Utilize plant-based alternatives: If all else fails, don't hesitate to get creative! Countries may not always offer traditional vegan staples such as tofu or tempeh. Still, they usually have plenty of alternative healthy plant-based dishes available, like beans, lentils, rice, potatoes, and vegetables with all sorts of flavorful spices added, which are just as satisfying as traditional meat dishes without any animal products needed!


Traveling as a vegan can be challenging, but it is entirely possible with the right preparation and knowledge! Researching vegan options in advance, packing your own snacks, creating a meal plan, learning key phrases in the native language of the destination, and utilizing plant-based alternatives when necessary can all help ensure that you stay healthy while traveling. With these tips in mind and some extra effort put into planning for each trip, any traveler should have no problem sticking to their vegan diet on vacation. So go forth and explore this wonderful world without worrying about finding food that fits within your dietary restrictions—a delicious adventure awaits!

So why not give it a try? By choosing a vegan diet for your next travel adventure, you get all these benefits plus more! Not only does it have health benefits, but it also allows travelers to do their part in helping preserve precious natural resources and contribute to sustainable travel.