I have IBS and I’m nervous about travelling – where do I start? 

Excited about an upcoming trip but worried about travelling with IBS? Breaking out in a sweat at the thought of being on top of a mountain with no bathroom in sight? Don’t panic! You don’t need to miss out. Use this guide to help you prepare.

What is IBS?

IBS stands for irritable bowel syndrome. It’s a common condition that affects the digestive system. IBS symptoms range from stomach cramps, bloating and gas, to diarrhoea and constipation. Whilst everyone experiences these from time to time, people with IBS experience these symptoms long-term, and they can have a big impact on daily life.

I’ve planned a trip, where do I start?

The most important thing when travelling with IBS is to be prepared and plan ahead. Travel comes with a different routine and environment. People with IBS may find this disrupts their gut and leaves them feeling worse for wear. 

Planning ahead combats any fears of the unknown when travelling, and IBS can be uncertain. So the act of preparing helps us to feel more in control, which in turn may send a message to our gut to stand down and strap in for an exciting trip. 

How can I manage symptoms away from home?

1. Before you set off

Before travelling with IBS, it’s a good idea to eat well (e.g. eat for your food sensitivities) and make sure you’re well-rested. To avoid any unnecessary stress that might trigger symptoms, know your travel plans in advance e.g. your route to the airport or where the toilets on the train are located. Check any in-flight food options in advance or take safe food options with you for the journey. I have a pre-travel ritual of always making the same boring sandwich, but I know I can tolerate it! 

2. Get lots of rest

People with IBS need to rest well. Having digestive symptoms can be tough-going, as is planning for different scenarios. Making sure you have some rest planned during your trip, alongside exciting activities, means you’re still giving your body what it needs, whilst not having to miss out.

3. Stay hydrated

Always carry a bottle of water and drink regularly throughout the day. If you experience constipation or diarrhoea and you’re in a hot country, staying hydrated is particularly important! 

4. Know where the toilets are

Look online beforehand at the location you’re travelling to. I often search the country and city I’m going to see where the toilets are e.g. specific shopping centre or a motorway rest stop. Some locations have maps of local toilets. Knowing where the bathroom is helps to alleviate any fears about being caught out. 

How can I enjoy local cuisine with IBS?

If you have IBS, you may have some food sensitivities. Use the tips below, especially if you’re travelling to a country where there’s a lot of ingredients which don’t agree with you.

1. Book ahead

If possible, contact the restaurant you want to visit the day before. Many places are happy to accommodate you if you give them enough time in advance. Present them with some options from the menu and ask if they’d be able to adapt to your food sensitivities. If you like to sometimes be spontaneous (like me), I’ll go for something simple e.g. fresh local fish and veggies. But look out for those pre-marinated dishes that often contain common IBS triggers like garlic and onion. 

2. Take a food intolerance card

Some charities have pre-made translated cards that you can give to your restaurant server, particularly for conditions like coeliac disease. For many people with IBS, there’s no one-size-fits-all with food sensitivities, so you can always use an online translation tool to make a card with the foods you can’t eat. Or ask a friend who speaks the local language. 

3. Use social media

People with IBS share food options all over the world, so have a browse through hashtags or specific accounts online e.g. Instagram or food blogs. Search keywords like “dairy free in Chicago”. Google Maps is also helpful – you can browse through restaurant reviews and search for keywords. 

4. Choose accommodation with a kitchen

In some locations, it can be almost impossible to find suitable food options. I’ve been there. It can be really anxiety-inducing. Sometimes it’s best to  book somewhere with a kitchen e.g. a hostel or self-catered accommodation. Try the local fresh produce! 

What should I pack?

People with IBS often worry about the different situations that could happen when away from home. 

To combat this, create a checklist for travelling with IBS. Use this every time you go away and add to it. Save it on your phone. Then you won’t forget any essentials. Here’s a template:

• Spare underwear 
• Tummy-friendly snacks, e.g. cereal bars or packets of rice cakes
• Prescribed medication
• Diarrhoea/constipation medication 
• Tummy soothers, e.g. peppermint tea bags, ginger chews 
• Refillable water bottle
• Wet wipes
• Hand sanitiser
• Pack of tissues 
• Hot water bottle or warm pack 

What happens if I get a flare-up?

Sometimes the unavoidable happens when travelling with IBS and we’re hit with a flare-up (when IBS symptoms get worse than usual). 

If this happens, take a rest day. Stay hydrated and eat simply. Don’t be afraid to sit out for a bit. Doing this may help you feel better, whereas ploughing on might mean that your flare-up gets worse. It can feel miserable to miss out on the day’s activities, but it’ll feel more miserable if you don’t give your body what it needs. 

Most of all – you’ll be ok! Listen to your body and your flare-up will subside. You’ll be able to enjoy the rest of your trip in no time.