Remember these things when traveling with IBS.
Traveling with IBS involves careful planning. Pack low-FODMAP snacks and stay hydrated. Plan bathroom breaks, especially during long trips. Practice stress management techniques to minimize flare-ups, and avoid new or unfamiliar foods that could trigger symptoms. Having emergency medication on hand can ease anxiety and ensure a more comfortable trip.More from NIH: IBS
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Carry herbal teas like peppermint or ginger for relief.
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Herbal teas like peppermint or ginger can soothe your stomach and help with digestion. Carrying these teas with you on your trip offers a natural way to relieve symptoms like bloating, gas, or nausea, and they’re easy to prepare on the go.
2
Carry a letter from your doctor explaining your IBS condition.
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A letter from your doctor explaining your IBS condition can be very helpful if you need accommodations or medical assistance during your trip. It can also help in situations where you may need to explain your condition to airport or hotel staff. This ensures you have a backup plan if symptoms flare up unexpectedly.
3
Take probiotics if they help manage your symptoms.
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Probiotics can help maintain a healthy gut microbiome and improve digestion. If you've found that probiotics help with your IBS symptoms, bring them along and continue taking them during your travels to maintain gut health and prevent flare-ups.
4
Bring a hot water bottle or heating pad for stomach cramps.
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A hot water bottle or portable heating pad can help relieve cramps or discomfort from bloating. This simple remedy can provide much-needed relief while traveling, especially during long trips or overnight stays.
5
Avoid large, heavy meals and opt for smaller, frequent meals.
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Instead of eating large meals, which can overwhelm your digestive system, opt for smaller, more frequent meals. This approach reduces the chances of bloating or discomfort, allowing your body to process food more easily while you're on the go.
6
Pack low FODMAP snacks to maintain your diet.
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Carrying low FODMAP snacks like rice cakes, bananas, or gluten-free crackers ensures you have safe, digestible food options available when you're on the go. These snacks can help you avoid the temptation of airport or roadside food, which might not be IBS-friendly.
7
Research restroom locations at your destination ahead of time.
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Before your trip, look up the locations of restrooms at your destination or along your travel route. Knowing where the restrooms are gives you confidence and helps reduce anxiety in case of an IBS flare-up. This can make your travels much less stressful.
8
Use oral rehydration solutions if diarrhea leads to dehydration.
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If diarrhea leads to dehydration, oral rehydration solutions can help replenish lost fluids and electrolytes. Bringing these with you ensures you're prepared for digestive issues while traveling.
9
Inform travel companions about your IBS and what to expect.
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Make sure to let your travel companions know about your IBS. By explaining your condition and its potential symptoms, they can be understanding and supportive. This helps them accommodate your needs, such as knowing when to make a bathroom stop or offering assistance if you need it.
10
Research restaurants for IBS-friendly meal options.
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Before heading to a new destination, research restaurants that offer IBS-friendly options. Knowing where you can get meals that are compatible with your diet makes it easier to enjoy local cuisine without worrying about flare-ups. Many restaurants now offer gluten-free or low FODMAP menu items.
11
Avoid known trigger foods, especially when traveling.
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Traveling can often expose you to new foods that could trigger your IBS symptoms. Avoid known trigger foods such as spicy, greasy, or fried items, and stick to foods that you know your body tolerates well. Planning meals ahead of time can help prevent flare-ups.
12
Get travel insurance that covers IBS-related emergencies.
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It's a good idea to get travel insurance that covers IBS-related emergencies. In case of an IBS flare-up or the need for medical attention while traveling, having travel insurance ensures you won’t be left in a difficult situation without support.
13
Keep a food diary during your trip to monitor triggers.
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A food diary can help you track your IBS triggers while traveling. By writing down what you eat and how you feel afterward, you can identify potential problem foods and avoid them in the future.
14
Schedule regular meal times to avoid digestive disturbances.
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Maintaining regular meal times helps keep your digestive system on track, preventing periods of hunger or overeating. When traveling, try to keep your eating schedule consistent with your usual routine to help minimize symptoms like bloating or abdominal pain.
15
Break up long journeys to avoid sitting for extended periods.
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If possible, break up long journeys by taking rest stops or switching to different modes of transportation. Sitting for too long can exacerbate IBS symptoms, so giving yourself breaks helps prevent issues like gas or bloating.
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Bring your prescription in case you need a medication refill abroad.
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Carry your prescription for IBS medication in case you need to refill it while abroad. Having a copy of your prescription ensures you can get the medication you need no matter where you are.
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Bring anti-diarrheal or laxative medication based on your needs.
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Depending on whether you tend to experience diarrhea or constipation with IBS, it's important to pack appropriate medications like anti-diarrheal tablets or laxatives. This gives you peace of mind knowing you have the tools to manage symptoms and avoid uncomfortable situations while traveling.
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If flying, ask for an aisle seat for easier bathroom access.
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When flying, requesting an aisle seat can give you easier access to the bathroom. This reduces anxiety in case of an urgent need to go and makes your travel experience more comfortable.
19
Stay mindful of portion control to avoid overeating and discomfort.
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Overeating can worsen IBS symptoms, so be mindful of portion sizes when eating out. Smaller portions reduce the likelihood of bloating, discomfort, and other digestive issues during your trip.
20
Bring fiber supplements like psyllium husk if needed.
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If fiber helps with your IBS, pack fiber supplements like psyllium husk. These can help keep your digestive system regular, especially if you're not able to find IBS-friendly meals while traveling.
21
Bring a change of clothes and toiletries in case of emergencies.
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Packing a change of clothes, as well as essential toiletries like wet wipes or medications, is crucial for managing any accidents or flare-ups. This ensures you're prepared for anything that may happen during your travels, offering peace of mind and a sense of security.
22
Practice stress management techniques like deep breathing.
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Stress can be a major trigger for IBS flare-ups, so it’s important to use stress management techniques like deep breathing or mindfulness during your travels. Taking moments to relax and calm your mind can help you manage your IBS symptoms and make your trip more enjoyable.
23
Stay hydrated by drinking plenty of water.
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Staying hydrated is essential, but avoid drinking large amounts of water at once as it could cause bloating. Sipping water throughout the day helps maintain hydration without overwhelming your digestive system. Dehydration can exacerbate IBS symptoms, so it's important to drink plenty of fluids, especially when traveling.
24
Stay active by walking or stretching during long trips.
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When traveling, especially on long journeys, try to move around by walking or stretching. This helps stimulate your digestion and prevents the discomfort of sitting for extended periods. Staying active also helps with circulation and can alleviate feelings of sluggishness.
25
Avoid fatty and fried foods that can trigger symptoms.
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Fatty and fried foods can trigger IBS symptoms, including bloating and discomfort. Avoiding these types of foods while traveling ensures your digestive system stays calmer, allowing you to focus on enjoying your trip.
26
Stay in accommodations with kitchen access to prepare safe meals.
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Choose accommodations that have a kitchen or kitchenette, so you can prepare safe meals that won't trigger your IBS symptoms. This gives you more control over your food choices, reducing the risk of accidental flare-ups.
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Use apps that help locate nearby bathrooms (e.g., “Flush”).
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Apps like "Flush" can be a lifesaver when you're in unfamiliar locations. These apps show nearby public restrooms, allowing you to find a bathroom quickly when you're in need. It's a great tool to help you feel more in control while out and about.
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Avoid carbonated drinks and gassy foods before flights.
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Carbonated drinks and gassy foods can cause bloating and discomfort, which are particularly unpleasant when traveling. Avoiding these foods ensures your stomach stays more settled, allowing you to focus on enjoying your trip instead of managing discomfort.
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Wear loose, comfortable clothing to reduce abdominal discomfort.
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Tight-fitting clothes can add pressure on your abdomen, leading to discomfort or bloating, especially if you're already dealing with IBS. Opt for loose, breathable clothing to help prevent this and allow your body to feel more relaxed during travel.
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Pack extra medication, including antispasmodics and fiber supplements.
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Always bring extra medications, including antispasmodics, fiber supplements, and any prescribed medications that help manage your IBS. Having a surplus ensures you're prepared in case of delays or unforeseen changes in your travel plans. You won't need to worry about running out, which can cause unnecessary stress.