Are you one of those people who, months before a trip, start worrying about what will happen if your IBS symptoms flare up again? You’re not alone. Irritable bowel syndrome (IBS) affects millions of people worldwide, and travelling can be particularly challenging for those living with this condition.
The good news is that with a few simple preparations and careful planning, you can significantly reduce the chance of IBS symptoms spoiling your holiday. In this article, we explain in detail how to prepare for your trip, what dietary strategies you can adopt, and what to do if symptoms do flare up.
What is IBS and why does it cause problems when travelling?
Irritable bowel syndrome is a chronic functional bowel disorder characterised by recurrent abdominal pain and changes in bowel habits. There are three main types of IBS:
- IBS-C (constipation): Characterised by stools that are difficult to pass, hard or lumpy
- IBS-D (diarrhoea-predominant): Loose, watery stools and frequent bowel movements
- IBS-M (mixed): Alternating constipation and diarrhoea
During travel, several factors can trigger or exacerbate IBS symptoms. A change in time zone disrupts the body’s natural rhythm, sleeping patterns change, and stress levels also rise. Eating foods that are different from what you’re used to, changes to mealtimes and reduced fluid intake can all contribute to the onset of symptoms.
Preparing for your trip
Medical consultation
The first step in planning your trip is to have a thorough discussion with your doctor. Discuss your destination, the duration of your trip and any concerns you may have. Your doctor can help you draw up a personalised treatment plan, which includes:
- A detailed list of the necessary medicines
- Guidance on taking medication in different time zones
- Advice on managing symptoms whilst travelling
- Guidance for emergency situations
Preparing with medication
Make a detailed list of all the medicines and dietary supplements you are taking. Take enough with you to last the whole trip – and a few days’ extra, just in case of any delays.
In cases of IBS with constipation may be useful:
- Osmotic laxatives (polyethylene glycol)
- Soluble fibres (psyllium, methylcellulose)
- Medicines such as linaclotide or lubiprostone
In cases of diarrhoea-predominant IBS It’s worth taking the following with you:
- Loperamide (for the relief of diarrhoea)
- Antispasmodics (dicloverine, hyoscyamine)
- Rifaximin, if your doctor has previously prescribed it
Travel documents
If you are carrying prescription medicines, make a copy of the prescription and keep your doctor’s contact details to hand. In some countries, customs authorities may ask for proof that the medicines are necessary, particularly if you are carrying a large quantity.
Meal strategies whilst travelling
Following the FODMAP diet
The FODMAP diet is an effective treatment for people with IBS. This dietary approach reduces the intake of easily fermentable carbohydrates, which can cause bloating, flatulence and abdominal pain.
High-FODMAP foods that are best avoided:
- Pulses (beans, lentils, chickpeas)
- Certain vegetables (onions, garlic, cauliflower, broccoli)
- Dairy products (milk, yoghurt, soft cheeses)
- Products containing wheat
- Apples, pears, apricots, cherries
- Artificial sweeteners (sorbitol, mannitol)
Low-FODMAP, safe choices:
- Rice, quinoa, oats
- Carrots, courgettes, lettuce, spinach
- Chicken, fish, eggs
- Lactose-free dairy products
- Bananas, grapes, oranges, strawberries
- Hard cheeses (cheddar, Parmesan)
Practical advice on eating
Avoid foods that are too fatty, as these slow down digestion and may make your symptoms worse. Opt for smaller, more frequent meals rather than large, heavy meals.
Make sure you stay hydrated. Drink at least 2 litres of water a day, especially if you are travelling to a hot climate. Caffeine and alcohol can make stomach problems worse, so consume them in moderation.
If you’re eating out, don’t be afraid to ask about the ingredients in the dishes. Ask for dressings and sauces to be served on the side, and opt for simple, grilled or steamed dishes.
Snacks and meals for the journey
Pack a few safe, low-FODMAP snacks for the journey:
- Rice-eating chickens
- Peanut butter (in small quantities)
- Lactose-free cheeses
- Savoury biscuits
- Bananas or grapes
- Sweets (without artificial sweeteners)
Stress management and mental wellbeing
Stress is one of the main triggers of IBS. Travelling can be stressful by its very nature, but there are ways to reduce this tension.
Breathing exercises
Deep breathing activates the parasympathetic nervous system, which has a calming effect on the digestive system. Try this simple exercise:
- Please make yourself comfortable
- Breathe in through your nose for a count of 4
- Hold your breath for 4 counts
- Breathe out through your mouth whilst counting to 6
- Repeat for 5–10 minutes
Mindfulness
Practising mindfulness can help reduce the severity of IBS symptoms. There are numerous free apps available that offer guided meditations, in the form of sessions lasting 5–10 minutes.
Preliminary planning
Reduce uncertainty by planning the details of your trip in advance. Find out where the toilets are at the airport, in your hotel or near the attractions. Knowing this can be reassuring and help reduce anxiety.
Whilst travelling: Practical tips
On a plane
Flying can be particularly taxing for people living with IBS. The air pressure in the cabin is lower, which can exacerbate bloating and gas build-up.
- Avoid fizzy drinks
- Don’t chew gum, as you may swallow air
- Choose a seat next to the aisle for easier access to the toilet
- Wear comfortable, loose-fitting clothes
- Stand up and go for a walk regularly to boost your circulation
Travelling by car
Travelling by car offers greater flexibility, but it’s worth planning ahead:
- Plan regular stops
- Use a journey planner app that shows rest stops
- Bring your own food and drink
- Keep an „emergency kit” to hand (a change of clothes, wet wipes, paper tissues)
In a new environment
When you arrive at your destination, first get your bearings. Make a note of where the toilets are and find out where you can buy safe food.
What should you do if symptoms appear?
Even with careful planning, complaints may still arise. Don’t panic, and bear these strategies in mind:
Immediate remedies for diarrhoea
- Take loperamide (Imodium) as directed in the package leaflet
- Do stick to light, cooked meals
- Avoid dairy products and fatty foods
- Drink plenty of fluids to replace the fluids you have lost
- Get as much rest as you can
Immediate remedies for constipation
- Get moving, go for a walk
- Drink a warm drink (tea, lukewarm water with lemon)
- Take a mild laxative
- Eat foods rich in fibre (if you’re used to it)
- Do not strain when going to the toilet
When should you see a doctor?
There are situations where home treatment is not enough. Consult a doctor if:
- A fever develops (above 38°C)
- He is experiencing severe abdominal pain
- Bloody or pitch-black stools appear
- Signs of severe dehydration are apparent (dizziness, rapid heartbeat, low urine output)
- The symptoms do not improve within 24–48 hours
Long-term strategies for the management of IBS
As well as planning your journey, long-term symptom management is also important. The comprehensive approach recommended by Endomedix’s experts can help keep IBS symptoms under control:
A regular lifestyle
Regular eating and sleeping routines can help stabilise bowel function. Try to eat and go to bed at similar times every day, even at the weekend.
Physical activity
Regular physical activity reduces stress and aids bowel function. Just 30 minutes a day of moderate-intensity exercise (walking, swimming, cycling) can have a positive effect.
Food diary
Keep a detailed diary of what you eat and any symptoms you experience. This will help you identify your personal triggers.
A supportive environment
Talk to your family and friends about IBS. Their understanding and support can help reduce your stress and anxiety.
Frequently asked questions
Can I fly if I have IBS?
Yes, of course. Millions of people with IBS travel by plane every year. With the right preparations and by following the advice above, you can fly safely and comfortably.
What foods should I definitely avoid whilst travelling?
Avoid foods high in FODMAPs, as well as fatty, spicy or unfamiliar foods, and alcohol and caffeine. Stick to simple, familiar foods.
What should I do if I develop serious symptoms whilst travelling abroad?
Contact your travel insurer or the hotel reception, who will help you find a local doctor. Always keep your travel insurance policy and medical documents to hand.
Is special travel insurance required for IBS?
IBS is not generally considered a pre-existing condition that would require separate insurance cover. Always read the insurance terms and conditions carefully and contact the insurance company if you have any doubts.
How much medicine should I take with me?
Take enough to last the whole trip, plus a 3–5-day supply. Divide your medicines between your hand luggage and your checked-in luggage, in case any get lost.
Final words: Enjoy your journey with confidence
IBS is no obstacle to exploration and adventure. With the right preparation, planning and a few practical strategies, you too can travel with confidence and enjoy your holiday.
Remember that everyone is different. What works for one person may not necessarily work for another. Try out different strategies, find what works best for you, and don’t let IBS stop you from living a full life.
In the experience of Endomedix’s experts, patients who take a proactive approach to managing their condition and consciously prepare for challenges are far more likely to go about their daily lives and travel without experiencing any symptoms. If you need further information or personalised advice, please do not hesitate to consult a specialist.
We wish you a safe journey!
