IBS on the move: travel tips for a smooth journey
Traveling with Irritable Bowel Syndrome (IBS) can feel daunting. Trust me, I get it!
The unpredictability of symptoms and bathroom anxiety, combined with the challenges of finding ‘safe’ gut-friendly foods and managing a flare-up while away from home, can make any trip seem overwhelming. As many of you know, I’ve recently returned from 5 weeks in Europe. Here are my tried and tested travel tips to help you manage your IBS and enjoy your next adventure.
Stay hydrated (Yes, even if you're nervous about bathrooms)
One of the biggest mistakes people with IBS make when traveling is cutting back on water. It's understandable—you don’t want to be caught out without a restroom nearby. But dehydration can actually worsen your symptoms, especially if you have IBS-C (constipation sub-type).
Instead of avoiding water, just trust that you WILL find a restroom (they are universal afteral) and if you’re feeling particularly nervous, do some research about restroom stops in advance. Remember: staying hydrated is key to keeping your IBS in check.
ps. And if the nasoni looks dodgy (free drinking fountains throughout Rome), opt for bottled water!
Gut-friendly meals are out there
Navigating food options while traveling can be tricky, but gut-friendly meals are available, even if you have to make a few ingredient compromises or pick raw onion out of green salads (a most unwelcome culinary trend!) I packed a carton of Carmen’s low fodmap muesli bars with me. Wheuf! They were lifesavers, especially on the planes and trains. I also packed my trusty Tropical+ Daily Gut Health Boost. I know it sounds like blatant advertising, but boy oh boy, it helped SO much with regularity and bloating. And there were no issues passing through customs in South East Asia, Europe and the UK. I simply repacked the product into a clear plastic resealable bag and stuck the ingredients on the outside. Noone looked at it twice!
Dress for bloating success
Increased gassiness and bloating on long haul flights is a real thing. Not just for those with IBS. Gastroenterologists often attribute this to changes in cabin pressure and oxygen saturation. Just like your middle ear, the gut has air-filled cavities that widen to adjust to changes in air pressure, resulting in gassiness, bloating and nausea. To cope, consider wearing loose, comfortable “flight pants” that accommodate any mid-air expansion. You’ll feel much more at ease if you’re not fighting a waistband during your journey. The flight pants I bought from Kathmandu quickly became my daily wardrobe!
Practice restroom strategies
Travel often means less-than-ideal bathroom situations, whether it’s a squatting toilet or a pricey restroom stop. I was so grateful for all those squats I did at the gym (knew they’d come in handy for something!) and for hand sanitiser that clips on the outside of your travel bag. Be aware, that some locations are stunningly beautiful but have very ancient plumbing (including those where you are can’t flush toilet paper). Talking of toilet paper, it’s always good practice to BYO. Those travel-size tissue packs are the perfect companion!
Prepare for flare-ups
Flare-ups are bound to happen, but having a plan can make all the difference. This is the time to pull out your IBS toolkit - whether it’s meditation, a gentle tummy rub, or yoga poses specifically designed for IBS. Keep reminding yourself that flare-ups, like everything else, will pass. Turns out that it IS possible to survive without your hot water bottle.
Breakfast like a pro
Low fodmap breakfast options can be limited when traveling, with many places in France, Italy and Germany offering pastries and sweet breads. To start your day with confidence, consider bringing your own cereal or buying some low fodmap muesli along the way. It might seem like a hassle, but it’s an easy way to ensure you’re eating a low fodmap meal that won’t trigger your symptoms. And buy low fodmap fruit, even if it’s eye-watering expensive.
The gelato challenge
Family-friend Pete set us a gelato challenge – to try a new flavour at every gelato shop we walked by. Challenge accepted! If you’re in a place famous for its gelato, you don’t have to miss out entirely. Just remember to take lactase enzymes with you. They can help you enjoy these treats without the dreaded IBS aftermath. Thankfully gelato contains less lactose than ice-cream (something I would normally avoid) and most outlets offered piccolo cups (mini cups) which meant a half serving size without a cone or waffle.
When nature calls (and charges)
I was really surprised at how easy it was to find public restrooms. In Italy, France, Germany, Switzerland, Belgium, London… restaurants, cafes, train stations, shopping centres – restrooms are always available. Yes, I know you think you’ll NEVER be able to poop in a public restroom but when you’ve got to go, you’ve got to go! You might be surprised at how long you can hold on when faced with a 2-euro charge for a restroom. But sometimes, it’s worth the payment to avoid the discomfort and stress of waiting too long. Trust your instincts and don’t push yourself beyond your limits.
Packing the kitchen sink
My hubby insisted that we travel with carry-on luggage only. While I took a mini hand-held blender with me so that I could make gut-friendly shakes on the go, it didn’t last long. Security checks can be a hassle, and even though the blade couldn’t be removed from my blender, the thought of being continuously stopped at every airport was too much so we ended up ditching it. Turns out that I survived 5 weeks without shakes and I relied on Superflora Daily Gut Health Boosts instead. Toss up whether it’s worth packing a blender or not (or whether you could use a shaker instead).
Don’t forget the return trip
It’s easy to be well-prepared for the journey out, but don’t forget about the trip home. Lack of sleep and the stress of travel can make it harder to avoid high-fodmap foods on the plane. Plan your return snacks just as carefully as you did for the way out, so you’re not left picking around your in-flight meal. Some airlines gave me the option for a gluten-free meal but there are other meal types that might be more appropriate – but definitely no low fodmap options. If you want to read about the most common meal options, read our blog here.
Final Thoughts
Traveling with IBS requires a bit more planning, but it’s entirely possible to enjoy your trip without letting your symptoms take control. Stay hydrated, plan ahead, and don’t be too hard on yourself if things don’t go perfectly. And yes, I did survive 5 weeks WITHOUT my hot water bottle.
Blog written by: Noisy Guts co-founder Dr Josephine Muir - who has recently discovered the joys of Italian gelato, French baguettes and Swiss cheese.