As a dietitian, I know staying regular while traveling is challenging. I always pack these 5 things to avoid constipation.

I don't regularly lean on electrolyte packets at home. Some are full of sodium or other fillers that aren't necessarily good for everyone (or necessary at all).

However, since long flights can often lead to dehydration due to the dry air in the cabin and limited access to fluids, I make an exception while traveling. Adequate water levels are needed to perform various critical functions, including digestion.

Plus, when you're dehydrated, the body tries to conserve water by absorbing food waste in the intestines and colon. This absorption can lead to harder, drier stools that can be difficult to pass, causing constipation.

Sprinkling a pack of electrolyte powder into my water bottle is an easy way to get ahead of dehydration on long flights.

Fiber, in general, helps keep things moving in the gut — as an indigestible complex carbohydrate, it has to go somewhere.

Prebiotic fiber is unique because it fuels the good bacteria in our digestive tract, which can help support gut health.

When I'm traveling, I like to add 2 teaspoons of powdered prebiotic fiber (I use the brand 38Tera) to my morning yogurt to get things moving early in the day.

As with any supplement, you should speak with your doctor before trying it to make sure it's right for you.

Prunes help support digestive health with 3 grams of fiber per serving. Plus, they don't require refrigeration and can be bought in convenient individually wrapped packs.

All of that makes the dried fruit ideal for travel, as I often have a hard time meeting my fiber goals while I'm on a vacation diet.

I like to pop a few prunes in my purse and eat one every day of my trip to keep things consistent.

It can be tempting to reach for pretzels or potato chips on travel days, but I know maximizing fiber intake through snacks will lead to a better outcome.

Nuts and seeds are portable, nutrient-dense sources of fiber that are easy to nosh on while traveling.

When possible, I like to opt for nuts that also provide vitamin B1 (thiamine) since it's been linked to reducing constipation. Macadamia nuts are my go-to, and I also like that they're a source of good fats like omega-9 fatty acids.

The nervous system can alter the regular functioning of the gastrointestinal tract. For example, stress hormones can disrupt normal muscle contractions in the intestines, affecting the movement of food and waste through the body.

I like to go out of my way to manage my stress while traveling to support my digestive system. One thing that has helped me is sipping on tulsi-ashwagandha tea.

Ashwagandha, an adaptogenic herb traditionally used in Indian Ayurvedic medicine, has properties that research suggests may help the body manage stress and improve energy levels. As a bonus, studies have indicated that tulsi (known as holy basil) can support the immune system, which can also be compromised while traveling.

This isn't as clear-cut as some of the other tips because everyone reacts to stress differently. Additionally, holistic medicine often isn't regulated, so again, you should always consult your doctor.

But finding any way to keep your stress in check on a trip can do a lot of good for your gut.