Whether you're heading overseas or planning a weekend away, here are my seven favourite strategies for travelling with IBS.
1. Do a little research before you go
One of the easiest ways to feel more confident about travelling with IBS is to know what to expect. Start by exploring the local food culture. Is the cuisine based around rice, noodles or bread? Are onion and garlic used extensively? Are there plenty of fresh food options?
Google Maps, Trip Advisor and travel groups on social media can be great places to start.
A few things worth investigating include:
- Local supermarkets and grocery stores.
- Restaurants and cafes near your accommodation.
- Common ingredients used in traditional dishes.
- Whether English is widely spoken.
- The availability of public toilets.
My tip: Consider accommodation with a kitchen
If possible, look for accommodation with a kitchenette or access to basic cooking facilities. Being able to prepare your own breakfast, make a sandwich for lunch or keep some familiar snacks on hand can balance familiar meals with opportunities to enjoy the local cuisine.
2. Let technology do some of the work
Your phone can be one of your most useful travel companions, particularly when you're visiting somewhere you don't speak the language.
Google Translate is one of my favourite travel apps. I've used it extensively in Spain, Portugal, Turkey, Morocco and Japan to translate menu's and food labels, explain dietary requirements and communicate with locals. The camera translation feature is particularly useful!
Other useful apps include:
- Travel eSIM (I use Saily): An affordable way to access mobile data overseas without relying on Wi-Fi or expensive international roaming. Particularly handy when you need to find a toilet, translate a menu or locate somewhere to eat.
- Google Maps: Great for navigating unfamiliar cities, particularly public transport. It can tell you which train or bus to catch, where to change and even which platform you need. It's also handy for finding nearby supermarkets, restaurants and public toilets.
- Toilet Finder: Helps locate public toilets when you're out exploring.
- Trip Advisor: Useful for researching restaurants, reading reviews and finding places to eat.
- Nerva or a meditation app: Having a familiar gut-brain relaxation tool on hand can be helpful when routines change.
If you're travelling through Europe, keep a few coins handy, as some public toilets require payment. In my experience, they're generally clean, well-maintained and worth the small fee! Japan, on the other hand, is a dream for anyone with IBS. Public toilets are everywhere, they're free and they're almost always spotless!
3. Pack your IBS travel essentials
Having a few familiar foods and symptom management tools on hand can make travellingwith IBS feel much less unpredictable.
Food and snacks
Depending on your destination and customs regulations, consider packing some non-perishable foods you know you tolerate. Some options include:
- Oats or breakfast cereal.
- Nuts
- Muesli bars
- Rice crackers.
- Low FODMAP snack options.
You don't need to pack enough food for your entire holiday! Just having something familiar available when you're hungry, tired or struggling to find a suitable meal can be reassuring.
Your IBS symptom management kit
I also recommend having a plan for managing symptoms if they occur. Depending on your usual symptoms and what is appropriate for you, your kit might include:
- Your regular fibre supplement.
- Anti-diarrhoea medication, such as loperamide.
- An osmotic laxative (osmolax, movicol magnesium citrate), holiday constipation is a real thing.
- Peppermint oil capsules, buscopan, iberogast or other treatments you use for abdominal discomfort.
- Lactase tablets or other targeted enzymes if you use them andn find them helpful
- Oral rehydration sachets.
- Disposable heat packs aremagic for a sore and bloated tummy.
- Any regular prescription medications.
My tip: Poor sleep can influence your gut too, so managing jet lag is worth thinking about. If you're travelling across time zones, try to arrive in the morning and spend some time outdoors in natural daylight to help reset your body clock. Melatonin or magnesium glycinate may support sleep while adjusting.
Check with your GP or pharmacist about suitable medications, how to use them and any restrictions at your destination. Keep essential medications in your carry-on luggage, preferably in their original packaging.
4. Enjoy the local food (yes, even with IBS!)
Let's be clear about something: Food is one of the great joys of travelling, and having IBS shouldn't mean missing out on that experience. Whether it's fresh pasta in Italy, pastries in France or street food in Japan, food is part of how we experience different cultures.
If you've been following a low FODMAP diet for a while, you've probably already developed some strategies for eating out. Many of these will work just as well overseas.
My favourite tips include:
- Decide what you don't want to miss out on and what you can take or leave. Some foods and experiences are worth being a little adventurous for, while others you may happily take or leave.
- Check restaurant menus online before you go.
- Carry a few familiar snacks for times when suitable food is harder to find.
- Focus on your most significant food sensitivities rather than trying to avoid every possible FODMAP.
- Ask about ingredients or simple modifications when needed.
- Remember that portion size matters. According to the Monash FODMAP app, around 10g of onion and 2 tablespoons of some garlic-containing sauces can fit within low FODMAP serving limits.
Sometimes you'll choose the familiar option. Other times, you might decide that trying a local speciality is worth the possibility of some temporary discomfort. Neither choice is right or wrong. It's about finding the balance that works for you.
When eating out feels overwhelming
If eating out at home already feels complicated, the thought of managing food in another country can feel particularly daunting. But managing IBS shouldn't mean your list of safe foods gets smaller and smaller.
As an IBS dietitian, I help people understand their food sensitivities, develop practical strategies for managing symptoms and build confidence around eating. I help you feel better while making food and life less complicated. Find out how I help people with IBS here.
5. Give your gut-brain axis some love
Food is only one part of managing IBS. Changes to your routine, sleep, activity and stress levels can all influence your gut. A few simple strategies can help:
- Keep moving: Walking, swimming or gentle stretching can support bowel habits and help you unwind.
- Prioritise sleep: Try to maintain a reasonable sleep routine, particularly when crossing time zones.
- Stay hydrated: Flights, hot weather and busy sightseeing days can make it easy to forget to drink.
- Eat regularly: Your body and your gut like rhythm and routine.
- Practice diaphragmatic breathing: A few minutes of slow, relaxed breathing can help settle your nervous system.
- Make time for joy: Holidays are an opportunity to relax, connect and do things you enjoy. That's good for your overall wellbeing, including your gut.
6. Make travel days a little easier
Long flights, early starts, unfamiliar environments and sitting for hours can all influence your gut. A little planning can make getting from A to B much more comfortable.
Here are a few things that work for me:
- Pack light: I'm a big fan of travelling with less. I take a small suitcase (which I check in) and a backpack on the plane. I pack clothes I can mix and match, do washing along the way and buy things like shampoo and toothpaste when I arrive. Less luggage to lug around, less to keep track of and one less thing to stress about!
- Choose your seat wisely: Ifyou're worried about needing the toilet, an aisle seat can provide some peace of mind.
- Allow extra time: Rushing through airports or train stations can add unnecessary stress.
- Move when you can: Getup and stretch your legs on long flights or take a short walk during rest stops.
The easier you can make the journey, the more energy you'll have to enjoy the destination!
7. Embrace Imperfection
Even with the best preparation, IBS can still be unpredictable. You might eat something that doesn't agree with you, become constipated after a long flight or experience diarrhoea at an inconvenient time. And yes, that's frustrating. And also, having a flare doesn't mean you've done something wrong or that your holiday is ruined.
This is where your symptom management plan comes in. You have your medications and other tools ready, so you can focus on feeling better rather than worrying about what might happen next. If you're unsure what to do when symptoms flare, check out my guide on managing an IBS flare.
Sometimes you may need to use medication, slow down, change your plans or take a little time out. That's okay. One difficult day doesn't have to determine the rest of your holiday.
Remember, your gut doesn't have to behave perfectly for you to have a wonderful holiday. As I explain in my blog on why being symptom-free isn't the goal, successful IBS management is about having the confidence and strategies to enjoy life, even when your gut is unpredictable.
So have the gelato, enjoy the experience and make some wonderful memories. And if your gut complains occasionally? You've got a plan for that too!
Don't let IBS decide where you can go
If you're planning holidays around toilet locations, safe foods and what might go wrong, perhaps it's time for a different approach. I'm Joanna, an Accredited Practising Dietitian and Registered Nurse who specialises in IBS and food sensitivities. I also live with IBS, so I understand both the science and the everyday challenges.
I help people move beyond endless food restrictions, manage unpredictable symptoms and feel more confident eating, travelling and enjoying life.
Find out how I can help with IBS here
Happy travels and happy eating!
