6 Tips to Manage IBS While Traveling

You’ve packed so early that the only clean clothes you have left are in your suitcase, checked your destination weather forecast so frequently you almost believe it (nice try), and pre-selected your seat. You’ve got all bases covered to make this the perfect getaway, right?! Let’s take that plan-ahead strategy and apply it to your health to ensure that you don’t carry excess baggage and let your IBS symptoms spoil that next trip.

Irritable Bowel Syndrome (IBS) can be particularly challenging to manage while traveling, as changes in diet, schedule, and stress levels can trigger symptoms. However, there are some strategies that may help alleviate symptoms while on the go; based on knowledge of yourself, your environment, and your limits.
 

1. Know Thyself (stick to what works)

One of the most important steps to managing IBS is being mindful of what works best for your eating, sleeping, stress management and exercise habits to minimize symptoms. As best as possible, keeping up with your successful patterns and routines can help you stay regular and keep IBS symptoms at bay! Once you are settled in your new location, getting back into regular eating, sleeping and stress management routines can help restore your digestive system and get things moving smoothly once again despite any turbulence.

If you find that going outside of your food comfort zone even at home triggers your symptoms, then try to plan ahead to minimize exposure to triggers. This involves an examination of current IBS triggers you may have already identified. For example, If you know lactose is a big trigger, can you bring lactaid? If you know you get constipated on holidays, what has helped you relieve that or manage it in the past? If increased fibre in your diet has helped relieve symptoms, seek out fibre-rich foods such as fruits, vegetables, high fibre bars or cookies, and certain seeds (e.g., chia, flax). 

2. Know Your Environment (plan your meals)

Do your best to research local restaurants and cafes in advance to find options that are likely to be IBS-friendly or non-irritable to you. These may include foods that are low in FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) if you know you are sensitive to them, such as rice, grilled meat or fish, non-cruciferous vegetables, and low-lactose dairy. Consider bringing along a variety of snacks or meal replacements that you know are agreeable with your gut.

Restaurants and eating out can limit options and grow costly outside of all-inclusive stays, so consider a room with a kitchenette to prepare some of your meals and/or shopping at local grocers and markets. Not only will this expand your meal selection and allow for greater control, but it may also add to your experience as you participate in the local economy and meet locals.

3. Know your Limits (manage stress) 

Lost bags, overstuffed itineraries, confusing street signs, bustling markets and these things called bidets(?)! Traveling can be fun, exciting… and oh yes, very stressful. And you didn’t even bring the children! Stress can trigger IBS symptoms, so it's important to find ways to relax and manage stress while traveling. There are several simple stress and relaxation techniques proven to help relieve some IBS symptoms, such as  deep breathing exercises, guided meditation, light walking and yoga. Use what works best for you or try something new when you find your body and mind are telling you it’s time to simply relax and take the new environment in, one moment at a time.

4. Stay hydrated

Traveling can be dehydrating, which can exacerbate IBS symptoms. Make sure to drink plenty of water throughout the day, and if you are worried about the cleanliness of the water and sticking to bottled water, keep in mind that ice cubes in drinks may be sourced from local water.

5. Pack medications 

If you take medication for IBS, make sure to bring enough for the duration of your trip. Consider bringing along over-the-counter medications for diarrhea, constipation, or pain relief, as well as peppermint oil capsules or probiotics if they have helped you in the past.
 

6. Take breaks 

Long periods of sitting, especially during travel, can be uncomfortable for those with IBS. Take frequent breaks to stretch and walk around to help promote gut motility and release stress.

By following these tips, you can reduce the likelihood of IBS symptoms while traveling and enjoy your trip with greater ease. The most important thing to remember is to maintain as much regularity in your gut and routine as possible. Our bodies thrive on routine to do the internal work that they do, so when we introduce stress in the form of travel, they can protest in unpredictable ways. One of the best strategies we have is to offer as much regularity in sleep, exercise, stress management, and non-irritable nutrition.

If you are experiencing IBS symptoms and would like to discuss personalized nutrition and IBS management with a Registered Dietitian, please click here to join Colleen’s client waitlist.

If you are a current client, and would like to book a follow up appointment with Colleen, please click the link here.

Happy Travels!
Colleen