Travelling with IBS: Tips for a Stress-Free Journey

Travelling with irritable bowel syndrome (IBS) can be challenging. If you have IBS, you are more likely to develop travellers’ diarrhoea (TD) compared to those without digestive issues. In severe cases, TD can lead to post-infectious IBS (PI-IBS), making your journey even more uncomfortable.

Travelling brings its own set of stressors. These include schedule changes, transportation issues, new food choices, and different weather conditions. All these factors can stress your digestive system and trigger IBS symptoms like irregular bowel movements, lack of sleep, and discomfort. These issues can quickly turn a relaxing trip into a stressful experience.

However, with some careful planning and a few key strategies, you can manage your IBS symptoms and enjoy a stress-free holiday. Here are some tips to help you keep your gut and mind relaxed while travelling.

Plan Your Meals in Advance

Meal planning is crucial when travelling with IBS. Before your trip, create a plan that includes IBS-friendly food items. If you’ve been managing IBS for a while, your doctor may have already provided a customised diet plan. The most common diet for people with IBS is the low-FODMAP diet. This diet focuses on avoiding foods that are high in short-chain carbohydrates that are poorly absorbed by the small intestine.

Dailybloom IBS app offers a wide selection of IBS-friendly recipes that you can cook yourself. It even considers your preferences, likes and dislikes when recommending recipes.

Some IBS-friendly food items to include in your meal plan are:

• Grains: Rice, quinoa, and oats.

• Proteins: Eggs and lean meats like chicken or turkey.

• Fruits: Bananas, blueberries, and oranges—rich in soluble fibre.

• Vegetables: Eggplant, potatoes, tomatoes, cucumbers, and zucchini.

• Dairy Alternatives: Almond milk or soy milk.

• Snacks: Trail mixes or granola bars (as recommended by your doctor).

While on the road, be mindful of where you get your food. It’s always safer to eat meals you’ve prepared yourself or sourced from a trusted place. If you’re dining out, try to find restaurants that can accommodate your dietary needs. Avoid buffets and street food, as these can be risky for your sensitive digestive system.

Get Proper Sleep and Stay Active

Getting enough sleep and staying active are essential for managing IBS. Your sleep, gut health, and digestion are interconnected. If one is disrupted, the others are likely to be affected. Lack of sleep can worsen IBS symptoms, so make sure you prioritise rest during your trip.

Incorporate movement into your daily routine, even when you’re travelling. Simple activities like taking the stairs, walking to a distant bus stop, or doing morning stretches can help keep your digestive system functioning smoothly. If your hotel has a gym, try to spend at least 20 minutes there each day. Staying active will help prevent IBS flare-ups and keep you feeling your best.

Reduce Stress

Travelling can be stressful, and stress is a known trigger for IBS symptoms. While it’s impossible to eliminate stress entirely, there are ways to reduce it. Start by cutting back on caffeine and dairy, as these can irritate your digestive system. Avoid alcohol as much as possible, and opt for fresh fruit juices instead. Staying hydrated is also crucial. Drink plenty of water throughout your journey, and make sure it’s clean and safe. Boiled or packaged water is the best option to avoid water-borne pathogens.

It’s also important to know where the restrooms are located during your travels. Being prepared in this way can reduce anxiety and help you relax. Remember, a calm mind leads to a calm gut.

Carry Essential Medications

When travelling with IBS, it’s wise to carry medications for emergencies. Bring along laxatives and medication for gastroenteritis to help manage sudden symptoms during your trip. Painkillers and paracetamol can also be helpful for dealing with any pain or fever that might arise.

If you’re travelling to a remote area, consider carrying a basic first-aid kit with items like bandages, antiseptic wipes, and any other medication you might need. This will give you peace of mind and ensure you’re prepared for any situation.

Stay Connected with Your Doctor

If you have a job that requires frequent travel, staying in touch with your doctor is important. They can provide advice on managing your IBS while on the go and help you take the necessary precautions. Having a healthcare professional who understands your condition and can offer guidance during your travels can make a big difference in your comfort and well-being.

With the Dailybloom IBS care plan, you can stay connected with your coaches from anywhere. Whenever you need any guidance, you can text them from the app itself and find the help you need. You also get regularly scheduled calls with the experts.

Final Thoughts

Travelling with IBS doesn’t have to be a source of anxiety. With careful planning, you can manage your symptoms and enjoy your journey. Start by planning your meals around IBS-friendly food items, and make sure you get enough sleep and stay active. Reducing stress is also key, so take steps to relax and avoid triggers. Always carry essential medications with you, and stay connected with your doctor for support.

By following these tips, you can travel with confidence, knowing that you’re doing everything you can to keep your IBS under control. Remember, a little preparation goes a long way in ensuring a smooth and stress-free trip. Enjoy your travels, and take care of your digestive system along the way!

Source:

1. FODMAP Diet: What You Need to Know [Internet]. 2021 [cited 2024 Feb 24]

2. IBS-D Travel Tips [cited 2024 Feb 24]

3. Traveling with IBS: Tips and checklist [Internet]. 2023 [cited 2024 Feb 24].