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Traveling is complicated enough on its own, but trying to eat healthily and manage IBS while traveling can be asking for a lot. Luckily, some tips will make your trip healthier. From knowing what foods to avoid with IBS to bringing many snacks so you don’t have to rely on restaurants, we’re going to cover some tips on how to eat healthily, manage your IBS and still enjoy your travels.
What is IBS?
Before we get started, if you’re here and reading this article, you’re probably familiar with what IBS is. But let’s cover it real quick in case you’re not. IBS stands for irritable bowel syndrome, which is a chronic digestive disorder.
IBS can cause symptoms like stomach pain, cramping, bloating, constipation and diarrhea. If you have any sort of stomach issues to begin with, traveling can be even harder on your gut. Unfortunately, there’s no cure for IBS at the moment, though you can manage it to help reduce the symptoms.
For IBS sufferers, eating healthy and following an IBS diet plan while traveling can be tricky since every person has different triggers. We’re going to cover some tips that will help your travels be as safe as possible for your digestive system. That way, you don’t have to stress about where or what you’re going to eat.
Foods to Avoid While Traveling with IBS
The first thing we’re going to discuss is foods to avoid with IBS when traveling.
- Spicy foods can cause gas and bloating. For some, spicy foods may not make your symptoms worse, but it’s best if you avoid them entirely while traveling or try a smaller amount of spices just to be safe. This is especially true if they are new and you’re encountering them for the first time.
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- Gas-producing vegetables like broccoli, cabbage and cauliflower may be a source of extreme discomfort. These veggies are great for your health, but they also have a lot of fiber which can cause gas and bloating for some IBS sufferers. If you’re going to eat these veggies while traveling, try eating them early in the day so they don’t cause you any discomfort at night. Alternatively, you can evaluate the benefits of a Mediterranean diet meal plan and decide if these IBS-friendly foods would be a good fit for you.
- Foods containing artificial sweeteners, preservatives and food coloring can cause gas, bloating or an upset stomach for some sufferers. This is not true for all IBS sufferers, but it’s best to avoid them while traveling if they are triggers.
- Avoid new and unknown foods. While it might be tempting to try the local delicacies or dive into something you’ve never had before, it may not work out for your stomach if they’re new and unknown to you. Instead, stick with the usual foods you already know are safe for you so there are no surprises later on.
Other Helpful Tips for Managing IBS While Traveling
Now that we discussed what to avoid when traveling, let’s talk about some helpful travel tips.
- Pack Snacks: Bringing many healthy, pre-packaged snacks can help you stay on track with your IBS meal plan. Research your destination to find out if there’s a grocery store nearby. It might be a good idea to stop in and pick up some approved meal plan before you check into the hotel. That way, you’ll always have something on hand if you get hungry and you won’t have to stress about finding a place that will accommodate your IBS while traveling.
- Bring Essentials and Meals: Many people don’t know this, but there are several food items that you can pack when traveling, even if you’re going internationally. The key is that they need to have ingredient lists on them in most cases. But even if you’re traveling domestically, the TSA has approved several pre-made kits that follow a low-FODMAP meal plan. (If you’re asking yourself, “What is FODMAP?” and have IBS, we’d definitely recommend doing yourself a favor and researching!)
- Bring Plenty of Water: This is important whether or not you have IBS, but it can be beneficial if you do. You’ll want to stay hydrated when traveling so it’s best to bring enough water bottles to get you through the day.
- Pack a Mini IBS First Aid Kit: This is a good idea for everyone, but especially if you have IBS. A few things to pack might be pain medicine if you take it regularly, Imodium or other over-the-counter medication you usually take and any prescriptions from your doctor. You don’t want to get caught out in the world without your IBS medication so some of these items can be lifesavers.
- Be Open and Honest: If you tell a restaurant or hotel that you have IBS, they’ll most likely do whatever they can to accommodate you. Being open and honest will make traveling easier for you and them as well.
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- Do Your Research Before Leaving: Find out what the food is going to be like at your destination. If you’re staying at a resort, look at menus online and contact your destination if you have questions. If you’re headed to a new country, figure out what the local cuisine is like so you can plan accordingly. You can always consider options like preparing your own food or ordering a Mediterranean meal delivery kit for ease and peace of mind. The more prepared you are, the better.
Successful Travel with IBS
Being aware of some good dietary habits and what to avoid, combined with some preparation, can make traveling easier on you and your digestive system. Eat right, stay hydrated and pack snacks and medication that will help you succeed in having a happy tummy while traveling. Of course, if your symptoms get worse or you have a sudden flare-up of symptoms, that’s why you brought medication. There will always be bumps in the road, but being prepared can help you avoid as many problems as possible. Now get out there and enjoy your travels!