The holidays are a time for relaxation, exploration and of course, trying different food and cultures. But for those living with irritable bowel syndrome (IBS), holidays and travel can also bring on an additional stress. IBS symptoms like cramping, bloating, diarrhoea and constipation can flare up due to the changes in routine, rich holiday meals and increased stress. So, managing IBS on holiday is crucial for carefree travel. With a little planning and some forward thinking, you can still enjoy the holidays without letting IBS rule.

Why do holidays often trigger an IBS flare up?

You’re planning your well-earned getaway, but already the stress is mounting about the journey and destination. Most people are usually only concerned about taking the right wardrobe or ensuring they make their flight, but if you have IBS, you have this to worry about too. So, why does this happen and what can we do about it?

• Dietary disruptions: Holiday meals are often very different to those we have at home. They’re are often loaded with rich, fatty foods, sugary treats and unfamiliar dishes. These can all irritate your gut and trigger IBS symptoms
• Travel stress: Let’s face it, holidays can be stressful times. From travel plans to spending 24 hours a day with those you love. Stress is a well-known trigger for IBS flare-ups, as it disrupts the communication between your brain and your gut
• Changes in routine: Sticking to a regular eating and sleep routine whilst travelling or on holiday is difficult. We often get up late and mealtimes are outside of our control. None of this helps to keep IBS under control.

Tips for holidaying with IBS

• Communicate: Let your host/hotel know about your IBS in advance. Discuss options for bringing foods you can tolerate or ask if they can modify a recipe to be more IBS-friendly
• Small, frequent meals: Opt for smaller portions throughout the day instead of overloading your stomach at one sitting
• Focus on familiar foods: Stick to foods you know your body can handle. Don’t feel pressured to try everything on offer, but allow yourself a little freedom
• Beware of FODMAPs: If you know that you have particular FODMAP sensitivities, plan your meals accordingly and bring low FODMAP snacks if needed

Think ahead

• Plan and delegate: Avoid last-minute scrambling by planning your holiday activities and delegating tasks whenever possible. You don’t have to be responsible for everything!
• Schedule relaxation: Make time for activities that help you de-stress, like meditation, yoga or spending time in nature
• Say ‘no’: Don’t be afraid to politely decline invitations if you feel overwhelmed. Prioritize your well-being

Travel tips for IBS

• Pack smart: Take familiar snacks and digestive aids you rely on to manage your symptoms on the go
• Stay hydrated: Drinking plenty of water throughout your travels helps keep your digestive system functioning smoothly
• Plan bathroom breaks: Get a ‘Can’t Wait’ card from the IBS Network. If you need to get this translated in Google translate. Research rest rooms and public toilets for peace of mind for your journey

Things to remember

• You are not alone: IBS is a common condition and many people manage it effectively during travel and holidays
• Communication is key: Talking to your loved ones about your IBS can help them understand and support you
• Don’t be afraid to adapt: Be flexible and adjust your plans as needed to prioritize your well-being

You’re not alone – a FODMAP Dietitian can help

If you need expert advice and support, an IBS Dietitian can use knowledge and experience to help you with the low FODMAP diet in preparation for your travels. It can be difficult to do alone, but with support, sufferers can identify their triggers and improve management of IBS and IBD symptoms. A FODMAP dietitian will provide practical ways to help you fit the low FODMAP diet into your lifestyle. Ensuring that you still get all the nutrients you need from your food. I offer a free initial telephone consultation, so why not arrange a call today.

Conclusion

Holidays can be a delightful time, even with IBS. By planning ahead, making smart food choices, and prioritizing stress management, you can navigate your travel and holiday plans with confidence and enjoy that well-earned break away. Managing IBS on holiday just takes a little more planning.

Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always consult with your GP before making any major changes to your diet or treatment plan.