Tips from a Dietitian with IBS: Supporting Gut Health When Travelling
Travelling is exciting but it can also present challenges for people living with irritable bowel syndrome (IBS). Changes in time zones, unfamiliar foods, long haul flights and disruption to routine can all increase the risk of a flare. Careful preparation and planning can make a significant difference in maintaining gut health while away.
This article outlines practical strategies from pre travel preparation through to managing gut health while abroad, so you can enjoy your trip with confidence.
Pre travel preparation
Probiotics for traveller’s diarrhoea prevention
If travelling to a region with a higher risk of food borne illness such as parts of Asia, Africa or South America, consider taking a probiotic containing the strain Saccharomyces boulardii. Research shows this can reduce the risk of traveller’s diarrhoea. Begin taking the probiotic two weeks prior to departure and continue throughout your trip.
Fibre intake
Consistency is important for gut health even when daily routines change. Pack a small container of chia seeds which can easily be added to breakfast or yoghurt to increase fibre intake. In the weeks leading up to travel, consuming two kiwifruit per day can support bowel regularity.
During the flight
Long haul flights can worsen bloating due to prolonged sitting, cabin pressure and limited food options. The following strategies can help:
Stay hydrated by carrying an empty water bottle through security and filling it before boarding.
Pack snacks that are familiar and suitable such as low FODMAP nut bars, rice cakes with peanut butter, boiled eggs or canned tuna.
Incorporate movement by stretching in your seat, standing regularly and walking around the cabin when possible.
Consider peppermint oil capsules or peppermint tea to help relieve bloating and trapped gas.
While abroad
While it is important to enjoy new experiences, maintaining some structure can help keep symptoms under control.
Prepare one cooked meal per day at your accommodation to ensure at least one safe and balanced option.
Aim to include fibre rich foods such as kiwifruit, chia seeds, flax seeds, oats and psyllium husk whenever possible.
Stay hydrated by carrying a water bottle, particularly in warmer climates or when walking long distances.
Engage in light activity such as walking, stretching or gentle yoga to support digestion.
Prioritise adequate sleep, ideally seven to eight hours per night, as poor sleep can negatively affect gut health.
Key message
Travelling with IBS does not mean missing out. With preparation, routine and self awareness, you can enjoy your trip while supporting your gut health. If challenges arise, remember that flexibility is important and small adjustments can make a difference.
If you would like individualised support with managing gut health while travelling, book a free 15 minute phone call with our dietitian team today.