How to Travel Confidently with IBS
Traveling with irritable bowel syndrome (IBS) can be a challenge, but it doesn’t have to ruin your vacation. With the right preparation and a few helpful tools, you can enjoy your time away while keeping your symptoms in check. Changes in routine, food choices, and stress levels can all affect IBS, but by knowing your triggers and planning ahead, you can set yourself up for a smoother trip.
Here are your go-to IBS travel tips to help you stay comfortable and confident on the road, in the air, and at your destination.
What to Do Before You Go
- What to pack for IBS
Having a travel-friendly IBS kit can give you peace of mind and help you manage symptoms more effectively. Consider packing:
- Safe snacks: Bring along IBS-friendly snacks that you know won’t irritate your digestion in case food options are limited.
- Digestive support: Travel probiotics for IBS on the go can help maintain regular bowel movements while digestive enzymes may support digestion if your meals are heavier or richer than usual.
- Emergency tools: If needed, pack gentle laxatives, antispasmodics, or any other remedies that work for you—but always test them before you travel and put together a plan with your healthcare practitioner.
- Prepare Ahead of Time
Try not to leave your packing and errands to the last minute. Give yourself several days or even a few weeks before your planned travel to prepare, so you’re not rushing right before your departure. Keeping your nervous system calm and out of “fight or flight” mode can help prevent pre-travel IBS flare ups, especially around mealtimes.
On the Road: IBS Tips for Road Trips
Road trips are a fun and flexible way to travel, but long hours in the car and limited stops can be tricky for IBS. Here’s how to make the ride smoother:
- Choose Grocery Stops Over Fast Food
Skip the drive-thru and opt for a quick stop at a grocery store instead. You’ll likely find healthier, higher in fibre, and IBS-friendly options that can also be more budget friendly. Some examples might include:
- Mini carrots with hummus or guacamole
- Pre-cut fruit or a small box of berries
- Pre-made salads with a side of cheese or lean protein
- Hard-boiled eggs
- Almonds, trail mix, or granola
- Single-serving yogurt (consider lactose-free if needed)
- Minimally processed cold cuts like roasted turkey or chicken
- Don’t Delay Nature’s Call
It might be tempting to power through to your destination, but it’s important to respond to your body’s cues. Delaying bowel movements can disrupt your rhythm and worsen symptoms. Map out rest stops or gas stations ahead of time, and be sure to take breaks to stretch—sitting for long periods can affect digestion and pelvic floor function.
In the Air: Flying with IBS
Airports and flights can be stressful and can create a change in regular meal times and bowel routines, potentially kickstarting IBS. Here’s how to successfully manage air travel:
- Avoid Known Triggers Before You Fly
Stick to foods you know are well-tolerated, especially before the flight. If the in-flight meal options don’t suit your dietary needs, consider bringing your own food from home or purchasing something you are comfortable with at the airport. Some common triggers to limit include high-fat or fried foods, caffeine, dairy (if lactose intolerant), and sugar.
- Manage Anxiety
IBS can be closely tied to stress—and for many, flying can be a big source of anxiety. If you feel nervous about needing the bathroom on the plane, try booking an aisle seat or one close to the restroom. Prepare several calming tools that you can use before or during the flight. Consider bringing a journal, book, or headphones to listen to soothing music or guided meditations through apps like Calm, Headspace, or Nerva (can be pre-download if Wi-Fi is limited). Speak to your healthcare provider if you experience anxiety-induced IBS and feel you might benefit from additional support or medications while traveling.
At Your Destination: Staying Regular on Vacation
- Stick to a Routine
Try to maintain some consistency around meals, sleep, and bathroom time. Even if your itinerary is packed, give yourself at least an hour in the morning to eat breakfast and allow time for a bowel movement. Skipping or delaying meals can throw off your system.
- Focus on Fibre
Enjoy the local cuisine, but keep fibre in mind to support digestion. There are lots of options to choose from whether you are following a low FODMAP diet or not. Add fruit to your breakfast, aim for half a plate of vegetables at lunch and dinner, and throw in some high fibre snacks into your bag like nuts, granola or a piece of fruit to munch on throughout the day.
- Stay Hydrated
If you’re visiting a tropical destination, warm climates or travelling during the summer, dehydration can become more likely and is a common cause of constipation. While it’s fine to enjoy an occasional cocktail, coffee, or fizzy drink, be sure to balance these out with plenty of water. Herbal teas like peppermint or ginger can also soothe post-meal bloating or cramping.
- Eat Mindfully
Vacation is the perfect time to slow down—and that includes your meals. Chew thoroughly, eat slowly, and truly enjoy your food. This simple habit can significantly support digestion and reduce symptoms.
Gentle Reminders:
Travel isn’t always perfect, and IBS might flare up even with the best of planning. That’s okay. Celebrate the small wins, whether that’s finding a great snack, sticking to your routine, or just enjoying a new experience despite a bump in the road.
Remember: You deserve to enjoy your vacation—and with the right preparation, you absolutely can.
Want to learn more about travelling with IBS? Contact Dr. Viktoriya Zabigaylo, ND or book a free 15 min consultation. Dr. Viktoriya Zabigaylo is a naturopath for IBS support in Mississauga.
*The above information is not intended as medical advice or to replace medications. Please schedule an appointment to discuss your health concerns and individualized treatment options.
