How to Travel with IBS – Nosh Nourish Wander

Traveling is one of the most exciting ways to relax, seek adventure, and explore new places. But if you have IBS, the idea of traveling may feel overwhelming. The worry of symptom flare-ups can take away from the excitement of your trip—but it doesn’t have to. This Guide to How to Travel with IBS will help you prepare in advance to enjoy your travels confidently.

Open suitcase packed with clothes, a sun hat, and camera.

Many of the tips and tricks I provide in this guide are great for everyday life, even when you’re not traveling.

I’ve loved traveling since I was young, but as I got older and my IBS symptoms worsened, I had to learn how to navigate trips while managing my condition.

Even if your IBS is well-controlled in daily life, travel can disrupt your digestive system. People with IBS are often more prone to uncomfortable symptoms like bloating, gas, and changes in bowel movements.

How Travel Can Affect IBS Symptoms

Even someone who doesn’t suffer from IBS may experience changes in their digestion while traveling. But for someone with IBS, they are even more susceptible. Here are some ways in which travel can affect IBS symptoms:

A change in routine can lead to different mealtimes, new and different foods, and disrupted sleep, all of which can disrupt digestion and increase the risk of flare-ups.
Whether it’s catching an early flight, adjusting to a new time zone, or being unfamiliar with the local cuisine, these changes can make it more challenging to keep symptoms under control.
Another factor is a change in your eating pattern. When people travel, they tend to eat out more often, and not knowing what ingredients are in the food can lead to unexpected triggers.
Also, not staying hydrated enough while flying or in hot climates or simply forgetting to drink enough water while sightseeing can contribute to constipation or bloating.
Stress and anxiety about the travel can activate the gut-brain connection, worsening symptoms. You may worry about bathroom access, getting stuck in transit, or feeling out of control, which can increase digestive distress.
Long periods of sitting on a plane, in a car, or on a train can also slow digestion, leading to bloating and discomfort.

These challenges can feel overwhelming, but the good news is that with the proper preparation, you can enjoy traveling without IBS symptoms taking over. The key is to plan ahead, listen to your body, and use the following strategies to keep your gut happy no matter where you go.

Planning Ahead for IBS-Friendly Travel

Preparing in advance is the key to a stress-free trip with IBS. Planning ahead will help you avoid flare-ups and feel more confident while traveling.

From choosing the right accommodations to packing IBS essentials, here are some ways to set yourself up for success!

1. Choose IBS-Friendly Accommodations

Where you stay can make a big difference in managing your IBS symptoms. When booking your accommodations, consider the following:

Choose a place with kitchen access: Staying in a place with a kitchen (like an Airbnb or a hotel with a kitchenette) allows you to prepare safe meals. Even if you only have a refrigerator, you can buy IBS-friendly foods to keep in your room.
Be close to a grocery store: Stocking up on well-tolerated snacks and quick breakfast and lunch options is easier if you stay near a grocery store.
Bathroom Availability: Make sure your accommodation has a private bathroom. Some places, such as hostels, bed and breakfasts, or hotels, may have shared bathrooms.

2. Research Local Food Options

Before you travel, research the local cuisine and restaurants. Planning your travel and where you would like to eat is fun—it’s one of my favorite things! Make it a fun part of your travel planning, and look into some interesting restaurants.

Look up Menus in Advance: Many restaurants post their menus online, making it easier to identify safe meal options.
Find IBS-Friendly Spots: Use apps like Find Me Gluten-Free or look up reviews on Google or Yelp to help locate restaurants that accommodate dietary restrictions.
Learn Key Phrases: If you travel abroad, learn to say no garlic, onions, or any foods you do not tolerate well in the local language.

3. Pack an IBS Travel Kit

Taking the right essentials on your trip can make a huge difference in managing symptoms. Here are some things to consider packing:

Non-perishable snacks: low FODMAP protein bars such as GoMacro bars, rice cakes, homemade low FODMAP granola, and nuts. Get more snack ideas from my Low FODMAP Snack Ideas post!
Medications and supplements: Any prescription IBS medications, digestive enzymes, antidiarrheals or stool softeners, fiber supplements, senna laxatives, peppermint oil capsules, ginger chews, or probiotics.
Hydration essentials: Bring a reusable water bottle, electrolyte packets, and herbal teas, such as ginger or peppermint, to soothe digestion.
Comfort items: Bring a heating pad for abdominal cramping, your favorite pillow, travel toilet paper, and baby wipes.

Managing IBS on Travel Days: Flights, Road Trips, and More

Travel days can be stressful when you have IBS. Between navigating airports, sitting for long periods, and eating outside your regular routine, it’s easy for symptoms to flare up.

After sitting in a car or on a plane for long periods, my digestive system can become slow, and I feel bloated and backed up.

If this happens to you, the good news is that if you prepare in advance, you can avoid these uncomfortable digestive symptoms and make your travel days much more comfortable.

Here’s how to manage IBS when traveling by air, car, or long-distance train or bus.

Flying with IBS

Woman wearing jeans, black heels, and pink leather jacket pulling a pink suitcase.

Choose Your Pre-Flight Food Carefully

What you eat before your flight can set the tone for your gut. Stick with simple, familiar meals that you know your body tolerates well. Some options include:

Almond butter oatmeal with flaxseeds and sliced strawberries
Scrambled eggs with gluten-free or sourdough toast.
Grilled chicken and rice with sauteed green beans.

Smart Snacks for the Sky

Airport food options may not always be the best, so pack your own IBS-friendly snacks. Some easy, travel-friendly options are:

Homemade trail mix (walnuts, pumpkin seeds, and a few dark chocolate chips).
GoMacro bars or Fody snack bars
Gluten-free Schӓr crackers
Homemade pumpkin muffins

Stay Hydrated and Limit Fiber

Airplane cabins are dry, which can cause dehydration and can cause constipation. Not moving much while flying also leads to constipation. Aim to sip water regularly, but avoid chugging large amounts at once, as this can lead to bloating.

Also, avoid carbonated beverages, alcohol, and high-fiber snacks, as they can be difficult to digest during flights.

Bathroom Access and Seat Selection

If you are concerned about bathroom anxiety, choosing an aisle seat near the restroom can be very helpful. This allows you to access the restroom quickly and can help ease some stress that can worsen symptoms.

Road Trips and Public Transport

Planning Bathroom Stops

Knowing where the bathrooms are ahead of time can give you peace of mind whether you’re driving yourself or taking a bus or train. On road trips, plan rest stops every 1-2 hours (even if you don’t need to go right then) to prevent urgency. For trains and buses, research which options have onboard restrooms.

Pack a Cooler and Bring Your Own Low FODMAP Snacks

Reststop food is typically loaded with greasy foods or other trigger foods. To avoid a flare-up, pack a cooler full of your favorite safe foods:

Make your turkey sandwiches on gluten-free bread
Hard-boiled eggs
Low FODMAP fruit such as blueberries, pineapple chunks, or kiwi.
Low FODMAP cheese sticks such as mozzarella, Colby Jack, or cheddar.
Rice cakes and peanut butter

Stay Ahead of Hydration

Long travel days can dehydrate you, slow digestion, and cause constipation. Keep a reusable water bottle handy and drink regularly. If you are prone to diarrhea, bring electrolyte packets to help maintain electrolyte balance.

Managing Motion Sickness and Bloating

Motion sickness can worsen gut symptoms for some people. Here are some tips that can help:

Sit in the front seat or near the center of the vehicle, where motions feel less intense.
Keep snacks light and frequent rather than eating large meals.
Have ginger chews or ginger tea to help settle your stomach.
If bloating is a concern, wear comfortable, loose-fitting clothing and avoid carbonated beverages.

Ginger tea in a mug on a cutting board with fresh ginger root, turmeric, and lemon.

Eating Out and Dining Abroad Without Stress

Exploring new cuisines is one of the best parts of traveling, and it is one of my favorite parts. However, it can also be one of the biggest challenges when you have IBS.

Unfamiliar foods, hidden triggers, and limited control over ingredients can make dining out very stressful. Fortunately, with a little strategy and lots of self-advocacy, you can enjoy delicious meals without paying the price later.

Do Your Homework Before You Go

Start your research before you arrive at your destination. Search for restaurants with allergen-friendly or gluten-free menus, as these are often more accommodating to dietary needs.

Apps like Find Me Gluten-Free can be helpful, and reading Google reviews or Yelp can reveal whether restaurants are open to substitutions.

If you’re traveling abroad, learning key phrases in the local language, such as “no garlic,” “no onions,” and “I have a sensitive stomach,” can make a big difference when communicating with the servers.

How to Choose the Right Restaurant

When dining out, opt for places that offer simple, customizable meals. Restaurants that serve grilled meats, rice, plain vegetables, or salads you can dress yourself are easier to navigate than places with lots of sauces, marinades, or fried foods.

Some cuisines are naturally more IBS-friendly than others. For example:

Japanese: grilled fish, rice, and sashimi can be safe options.
Mediterranean: grilled meats, rice, and vegetable-based dishes are often adaptable.
American: Simple grilled chicken with a baked potato and a side salad is usually safe.
Mexican: Tacos can work if you skip garlic and spicy salsa and use corn tortillas.

Ask Questions Without Apologizing

Ask your server how dishes are prepared. Focus on ingredients you know are common triggers, such as garlic, onions, high-fat sauces, wheat bread, or heavy dairy. If the restaurant cannot adjust a dish, choosing something else is OK. Remember, you’re not being difficult; you are protecting your body and health.

A few helpful phrases:

“Is this dish made with garlic or onion?”
“Can I get the sauce on the side, please?”
“Can you prepare this grilled or steamed instead of fried?”
“I have some food sensitivities. Please recommend the simplest options available.”

Have a Back-Up Plan

Sometimes, even with the best preparation, the restaurant you planned on may not work out. That’s why it’s smart to always have some emergency snacks in your bag, like a low FODMAP protein bar, a small packet of nuts, or even a travel-size container of low FODMAP granola. That way, you won’t feel pressured to eat something risky just because you’re starving.

Watch Your Portions and Pace Yourself

Large portions and fast eating can trigger symptoms even if you find a safe meal. Try to eat slowly and mindfully, chew your food thoroughly, and stop when you feel comfortably full, even if the food is amazing. Take a gentle walk after meals so that you can support your digestion.

Be Kind to Yourself

Sometimes, despite your best efforts, you might have symptoms after eating out. It doesn’t mean you did anything wrong. Travel dining is tricky, even for seasoned pros like myself. If a meal doesn’t go well, focus on hydration, rest, and gentle movement, like walking, to help your gut recover.

Dining out while traveling can be fun with some planning and a flexible mindset. After all, food is part of the experience, and you deserve to enjoy it in a way that works for your body.

Use Mind-Body Strategies to Prevent Travel-Induced IBS Flare-Ups

Regarding IBS, what you eat is only part of the picture; how you feel plays a significant role, too. Stress, anxiety, and disrupted routines can all contribute to flare-ups, and travel tends to stir up all of the above.

That’s why having a few mind-body strategies and your travel tool kit can make a real difference.

Manage Pre-Trip Anxiety

Even before you leave, the anticipation of travel can trigger stress that sends your gut into overdrive. To calm those pre-trip jitters, try:

Visualizing a smooth trip: Picture yourself feeling calm and comfortable throughout your journey. Visualization helps shift your focus from “What if something goes wrong?” to “I am prepared and capable.”
Creating a Comfort Plan: Knowing you have IBS-friendly snacks, medications, and bathrooms mapped out can reduce your anxiety. Feeling prepared gives you a sense of control.
Breathwork or Meditation: Apps like Calm and Headspace offer short guided meditations, and Nerva is great for gut hypnotherapy.

Practice Gut-Friendly Relaxation on the Go

Whether sitting at the airport gate, waiting in a long line, or stuck in traffic, traveling has plenty of downtime. Use those moments to calm your nervous system with:

Diaphragmatic Breathing: Breathe deeply into your belly for four counts in and out. This technique helps shift your body into “rest and digest” mode.
Progressive Muscle Relaxation: Slowly tense and release different muscle groups to release tension you may not even know you’re holding.
Grounding Techniques: One of my favorite ways to feel better when I feel anxious is to take notice of my surroundings with my senses. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Grounding brings you back into the present moment.

Stay Flexible and Kind to Yourself

Even with all your planning, travel and IBS are unpredictable. Delays, missed meals, or unexpected symptoms might happen. The key is to respond with self-compassion, not frustration.

Remind yourself that you’re doing your best and can handle this moment. Also, tell yourself you have the tools and options to support yourself.

Move Your Body to Support Digestion

Gentle movement helps keep your gut calm and your digestion flowing. Incorporate opportunities to walk, stretch, or do a few yoga poses whenever possible. A 10-30 minute walk after meals can prevent bloating and cramping.

Sleep is Your Superpower!

Sleep is essential, and a lack of sleep can worsen IBS symptoms. If you’re crossing time zones or traveling with others, pack items that help you sleep well. I love to bring an eye mask, earplugs, and my favorite calming tea.

Melatonin can help with sleep, jet lag, and even IBS symptoms! A study published in 2023 in BMC Gastroenterology showed that melatonin improves GI symptoms, including the severity and frequency of abdominal pain, the severity of abdominal bloating, satisfaction with bowel habits, the disease’s impact on the patient’s life, and stool consistency. These results were valid in people with IBS with or without sleep disorders.

What to Do If a Flare-Up Happens on the Road

Even with the best planning, IBS can still throw a curveball. Travel disrupts routines, introduces new foods, and adds stress, all of which can trigger symptoms. The key is to stay calm and have a plan so you can manage a flare-up quickly and get back to enjoying your trip.

Once I relax and enjoy myself, the lack of stress improves my symptoms. During my last vacation, taking strolls on the beach and getting plenty of vitamin D helped me to feel my best!

Here are some of my tips to manage a flare-up on the road:

Find a calm, private space away from crowds or a quiet restroom. If you’re in a car, ask for a break at the next rest stop.
Use your emergency kit of IBS-friendly items!
1. Peppermint tea or peppermint oil capsules to ease bloating and cramping.
2. Lactase enzyme tablets, digestive enzymes, or FODZYME will help you digest your food and prevent future digestive triggers.
3. Electrolyte packets to help you stay well-hydrated or replenish fluids if you have diarrhea.
4. Low FODMAP snacks like rice cakes and GoMacro bars to help settle your stomach.
5. Use a heat pack or hand warmers to warm your abdomen and soothe your cramps.
6. If you take any IBS medications (prescriptions or over-the-counter), ensure they are on hand.
Focus on gentle relief, such as taking slow, deep breaths, taking a short walk, gently stretching, and resting comfortably.
1. For diarrhea, stay hydrated with sips of water or electrolyte drinks, and eat bland, easy-to-digest foods when you feel ready.
2. For constipation, stay active, drink warm fluids, and include fiber-rich low FODMAP foods like kiwi or chia seeds.
Adjust your plans if needed. If you’re sightseeing, consider a more relaxing activity, such as going to a museum or a park, instead of a physically demanding activity. Choose a simple meal or even order foods in to give your gut a break.
Practice self-compassion instead of beating yourself up. Being hard on yourself adds more stress and can continue the cycle of anxiety and IBS symptoms.

Conclusion

Traveling with IBS can feel overwhelming, but with the right mindset and preparation, you can explore new places without constantly worrying about flare-ups. By planning, making IBS-friendly choices, and using mind-body strategies, you can minimize discomfort and feel more confident while traveling.

Remember, IBS doesn’t have to control your travel experience. Whether packing safe snacks, mapping out bathrooms, or simply listening to what your body needs, every small step can make your trip more enjoyable and stress-free.

Don’t let IBS stop you from seeing the world! Travel is one of life’s great pleasures, and it can enrich your life and open your mind to more possibilities.

References

Faghih Dinevari M, Jafarzadeh F, Jabbaripour Sarmadian A, Abbasian S, Nikniaz Z, Riazi A. The effect of melatonin on irritable bowel syndrome patients with and without sleep disorders: a randomized double-blinded placebo-controlled trial study. BMC Gastroenterol. 2023 Apr 25;23(1):135. doi: 10.1186/s12876-023-02760-0. PMID: 37098505; PMCID: PMC10131443.

ACT Mindfulness Exercises – Dr. Patricia Higgins – licensed psychologist. https://www.drpatriciahiggins.com/dr-higgins-blog/act-mindfulness-exercises

More IBS Tips

💌 Want More IBS-Friendly Tips?

Traveling with IBS is easier when you have the right strategies! Sign up for my newsletter to get expert-backed IBS tips, gut-friendly recipes, and exclusive resources delivered straight to your inbox. Join now and take the stress out of managing IBS—whether you’re at home or on the go! Sign up using the form below!