Living with IBS can be unpredictable at the best of times – and throwing travel into the mix can make it feel even more daunting.
But it doesn’t have to be that way. GP Dr Asimah Hanif, in partnership with travel insurance specialists Staysure, breaks down what IBS actually is and shares some smart, practical tips for managing the condition on the move – because gut issues shouldn’t stop you from seeing the world.
“Irritable bowel syndrome (IBS) is a common condition that affects the digestive system,” says Dr Asimah. “It’s usually a lifelong problem and can be frustrating to live with due to the impact on everyday life. There’s no cure, but diet changes and medicines can often help control the symptoms.”
“The symptoms of IBS vary between individuals and affect some people more severely than others. Symptoms can become worse, often during times of stress or after eating certain foods.”
“When it comes to travelling, this can be challenging for people with IBS because of how unpredictable the symptoms can be, and difficulty managing triggers,” says Staysure’s GP.
Dr Asimah shares some key reasons why:
- Unpredictable bathroom access – “IBS can cause sudden urgency to pass a stool. Not knowing when or where a bathroom will be available whilst travelling can be anxiety-inducing.”
- Changes in diet – “With travelling comes eating unfamiliar foods, restaurant meals, or processed travel snacks, and all of these can trigger symptoms. It may also be harder to stick to a safe, IBS-friendly diet whilst on holiday.”
- Disrupted routine – “IBS symptoms are often managed through regular eating, sleeping, and bathroom schedules. Travelling can disrupt these routines, leading to flare-ups.”
- •Stress and anxiety – “Many people with IBS experience symptom flare-ups due to stress. Travel can be stressful at times due to delays, flight disruption, and an ever-changing itinerary. When events like this occur, it can often trigger a flare-up.”
- Dehydration and jet lag – “Long flights, different time zones, and dehydration from travel can potentially disrupt digestion and frequency of bowel movements.”
- Limited food options – “Airports, train stations, and road trips often have limited healthy or gut-friendly food choices, making it hard to avoid personal triggers.”
- Medication and supplement availability – “Certain medications, probiotics, or supplements that help people manage the condition may be difficult to access while travelling, again triggering a flare-up.”
So, how can people with IBS manage the condition whilst travelling?
- Plan meals and snacks, and stay hydrated
“My first piece of advice is to plan ahead and bring safe, IBS-friendly snacks that you have eaten before and know won’t trigger any symptoms,” Dr Asimah recommends.
“It can also be useful to research restaurants at your destination and look for ones with menus that you think your digestive system will respond well to.
If you’re planning to stay in a hotel, consider booking one with a mini-fridge or kitchen so you have the flexibility to prepare your own meals.
“Dehydration can worsen constipation, so be sure to drink plenty of water,” advises Dr Asimah. “I’d also recommend avoiding carbonated drinks, caffeine, and alcohol, which can trigger symptoms.”
- Pack essential medications and supplements
“Before you travel, ensure you’ve packed any prescribed or over-the-counter IBS medications. It could be a good idea to take probiotics if they help you. Peppermint oil capsules or peppermint herbal tea can also be useful for symptom relief.”
- Find the right travel insurance for you
“It’s always good to have medical travel insurance in case you suffer from severe symptoms abroad and need urgent medical care. Declaring your pre-existing medical conditions, like IBS, is also important to ensure you’re fully covered abroad.
“This should be a key part of your holiday prep if you have IBS, so you can travel with reassurance knowing you’ll be looked after should anything go wrong on your trip.”
- Stick to a routine as much as possible
“It can be difficult on holiday, but try to eat at regular times, as this will help keep your digestion stable. Maintaining a consistent sleep schedule will also help to prevent gut disruptions.
“If you have a long travel day ahead, plan bathroom breaks to avoid any stress and anxiety. It’s also a good idea to give yourself extra time to avoid stress from rushing.”
- Manage stress and anxiety
“Holidays are unpredictable at times, so it’s good to have some techniques to help manage your stress and anxiety. Practice deep breathing, meditation, or gentle stretching before and during travel.
“Relaxation apps can also be useful, as well as headphones to listen to calming music.”
- Choose IBS-friendly transportation and seating
“If you can, choose an aisle seat for easy restroom access. If you’re driving, plan rest stops along your route.
“On a long-haul flight, make sure to move around regularly to prevent bloating and discomfort.”
- Prepare for Emergencies
“You never know what might happen, so carry a change of clothes and wet wipes in case of accidents.
“It’s also a good idea to learn how to ask for a bathroom in the local language if you’re travelling internationally. Translation apps can be great for this and are useful to explain dietary requirements if needed.”
“By following these practical tips, individuals with IBS can travel with confidence, knowing they have the tools to manage their condition.
IBS may present unique challenges, but careful planning, mindful eating, and stress management can make all the difference, ensuring a smooth and enjoyable holiday.
With the right preparation – packing essential medications, staying hydrated, and maintaining a routine – you can explore new destinations without letting IBS hold you back.”
