Stress, spicy foods and lack of sleep are just some of the issues that can be a problem for travelers with IBS. Before you pack your bags, try these tips for a worry-free and symptom-free trip.
Traveling with IBS can be uncomfortable to say the least.
Rachel Pauls, a Cincinnati-based female pelvic medicine specialist, struggles with irritable bowel syndrome (IBS) and has struggled with traveling countless times.
During one business dinner, she moved food around on her plate because she knew the food would trigger her IBS symptoms.
During a trip to an all-inclusive resort with her family, she ate only scrambled eggs and turkey for a week to suppress her symptoms.
“A flare-up in IBS symptoms can quickly ruin a vacation or business trip,” she says.
It can be awkward to rush to the bathroom in the middle of an important meeting, or feel pressured to be careful when trying new foods at family dinner.
“It’s true that IBS symptoms can worsen while traveling,” says Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center, “but some of these symptoms can be managed in advance.”
Here are some simple strategies to keep in mind the next time you travel with IBS.
Farhadi said IBS sufferers are more likely to have bad reactions to new foods and recommends eating carefully while traveling.
“Rather than going to new places and trying lots of new foods, you should be a bit more conservative with your diet and try things that are familiar to you and your gut,” he says.
Paul has learned to manage her IBS while traveling by planning ahead: She always calls hotels ahead of time to ask if the room has a small refrigerator to store non-perishable foods.
Wherever she goes, especially when she’s flying, she brings a handful of snacks that she knows are safe in her carry-on.
Also, when I eat out at a restaurant, I always check the menu online beforehand to find options that are IBS-friendly.
Bring snacks (crackers, etc.)
I have found that it doesn’t irritate my stomach while traveling.
IBS sufferers who travel long distances may be prone to constipation for a variety of reasons: they may not have access to a restroom or they may have a very busy schedule.
In those cases, Farhadi recommends preventative measures: “Use a stool softener or something. [before travel] It helps prevent constipation.”
Many people with IBS feel stressed when they fly because they worry they might not be able to use the restroom, and Farhadi says that people who feel anxious while traveling can use medication such as anti-anxiety medication to calm them down.
If you don’t want to take medication, consider downloading a meditation app or calming playlist for the duration of your plane trip.
Choosing an aisle seat also avoids the inevitable anxiety of having the person next to you get up multiple times during the flight to go to the bathroom.
One of the challenges that all travelers face, especially those with IBS, is food poisoning.
“Food poisoning can make IBS worse,” Farhadi says, leading to unpleasant side effects like traveler’s diarrhea. One way to prevent diarrhea is to take probiotics.
“Even if you’re not diligent about taking probiotics at home, you should consider taking them a few days before you leave and during your stay to help prevent traveler’s diarrhea and ease irritable bowel syndrome,” Farhadi says.
IBS can be made worse by stress and lifestyle changes, so if you exercise regularly at home, try to maintain that routine while you’re away from home.
For Paul, exercise is a must.
“Exercise can help prevent IBS attacks.
So I’ll make sure there’s a fitness room open early enough for me to get to work.
“Get out,” Paul says.
The same strategy applies to sleep: To keep stress low, try to get the same amount of sleep you would get at home.
With IBS, you often have to ask where the bathroom is or if a particular dish contains an ingredient that doesn’t agree with you.
If you’re traveling somewhere where you don’t speak the local language, consider finding out how to say certain things beforehand.
Knowing how to say “bathroom” or ask simple questions about food can help make traveling with IBS less stressful.
The most important thing to remember is that IBS affects everyone differently, and even the same person may experience different symptoms depending on the travel situation.
“If you’re traveling for business or a meeting and you’re stressed, you might not even be able to drink coffee because it’s so bad for your stomach,” Farhadi says. “But if this is a vacation, you might be able to eat spicy foods or things that you wouldn’t eat at other times.”
IBS symptoms vary from person to person, so be prepared and keep an open mind when traveling. With any luck, your trip will be enjoyable and not aggravating.
Jamie Friedlander is a freelance writer and editor with a particular interest in health-related content. Her work has appeared in New York Magazine’s The Cut, Chicago Tribune, Racked, Business Insider, and Success Magazine. She received her BA from New York University and her MA from Northwestern University’s Medill School of Journalism. When she’s not writing, you can usually find her traveling, drinking copious amounts of green tea, or browsing Etsy. You can see samples of her work at www.jamiegfriedlander.com and follow her at: Social media.
