Travel tips for IBS

Travel has a bigger effect on the gut that we can even imagine.

Even fun trips can be disruptive to the autonomic nervous system that runs digestion. The gut functions best when it is among familiarity and routine. It is easy disrupted by unknown environments, different food and water, weather changes, time zone differences and news cultures/energy (the pace of life).

The more sensitive your nervous system is, the more you’ll be effected by a new environment, as your system tries to find stability, predictability and a new homeostasis. While excitement may be good for your mind, it’s not always good for your body.

Being aware of how travel stresses the body allows for better decision making and trip planning which can compensate for and ease the impending stress.

Anticipating typical reactions to travel, such as constipation or trouble sleeping, will match expectations and keep stress about these effects from escalating.

Should you travel if you are healing your gut?

It is better not to.

A predictable and regular routine is the best environment for healing your gut, providing that routine is not stressful.

If you are in the midst of an 8 week gut-healing protocol, postponing travel plans until after you’re done is the wisest approach.

The stress your body endures during the healing process is enough stress for your system. Traveling may add more than it can handle. Not to mention, interfere with a strict supplement schedule and make eating a challenge.

Perhaps a relaxing beach vacation where you can cook your own compliant food is the exception, but international travel or visiting unsupportive friends or relatives can really take its toll.

If travel plans can’t be changed or put off here are a few tips to make traveling more sustainable and less stressful for your gut.

Tip #1 Don’t let temptation throw off your diet

You may have your diet dialed in at home, but travel will challenge that routine with temptation, an irregular eating schedules and the stress of food sourcing in a new environment.

Cheating is the fastest way to derail progress made, putting you back at square one.  Decide on a no tolerance cheating policy and follow advice from tip #2 to support that decision.

Tip #2 Always be prepared

This means traveling with food at all times. When I had SIBO I was never without a bag of lotus pops. This was my low FODMAP, emergency food. Even when going out on errands.

Lotus pops were my emergency low FODMAP tool. They are a tasty, filling, unperishable snack with a great balance of carbs, protein and fat. They are made from popped lotus seeds. Buttery from the ghee, and slightly salty, yet lactose free.

These crunchy, melt in your mouth snacks saved me from “hangriness” many times.

When you’re hungry and unprepared, your will power collapses and you set yourself up for failure.

For more travel snack ideas check out my blog post on the topic.

Tip #3 Research and plan ahead

There are two ways to do this.

1. Stay in a place with a kitchen.
2. Research the menus of restaurants you plan to eat at (or call them to see if they will make accommodations for you). Find health food stores that sell compliant foods.

Planning what you’ll eat before leaving will reduce food stress. Google gluten free restaurants or eating out with food allergies in the city you’re traveling to.

You can even calling ahead to ask about making substitutions to the dishes.

Cooking your own food will give you freedom to control what you eat instead of relying on unhealthy, low quality restaurant fare for all your meals. Air B n’ B is a great online service that allows you to rent apartments with kitchens for the same price or less than a hotel room.

When I go on long trips I bring my 3-quart instant pot. It’s small, inexpensive and fits into my carry on suitcase. I have been using it daily during my current travels.

Another handy travel appliance is a magic bullet blender. Again, small, light, easy to pack and costs about $30.

Tip #4 Bring comfort from home

Don’t underestimate the comforting power of having your favorite things from home. For me these things are slippers, robes, tea, candles, bath salts, essential oil, eye pillow, yoga mat or a regular pillow. It soothes me to have familiar and comforting smells and products from home. The things I bring give me a relaxing, “spa-like experience” when traveling.

If you are someone who gets acupuncture, massage or practices yoga at home, seek out a similar place to visit during your travels.

Tip #5 Don’t over do it

This is a tough one. I know.

People with IBS have a similar personality trait. They push themselves too hard.

I understand the desire to see and do everything, meet all your obligations and match expectations of getting the most from any experience, but it comes with a price.

It may not be comfortable, but setting limits will do your body good. You have to compromise to heal. This could even be one of the issues that pushed your gut out of balance. Doing too much, pushing too hard, having to control everything.

Learning to go is difficult but one of the most worthwhile things you can do for your digestive health. Dial down your ambition and expectations about what you can/should do.

And of course, it’s also important to schedule in rest time and down time. Especially if you are always on the go.

Having a semblance of routine will sooth your nervous system and help it recover from travel. Picking the same time to go to bed and wake up every day is an example.

When you travel, take it easier than you think you should. Find time and ways to recharge, and this goes double for those who never stop moving.

Tip #6 Don’t panic

If your gut gets a little weird while traveling, don’t worry. Adding stress to the situation is like adding gasoline to a fire, making it worse.

It’s normal for your gut to complain when you change your routine and environment.

A sensitive gut will get overwhelmed. Try the tips above to sooth it.

My handy travel tools

Constipation is typical with travel, even for healthy guts.

I brings travel packs of magnesium citrate powder with me. My favorite product is called calm. Not only does it gently stimulate the bowels but it also relaxes tight muscles and helps with sleep.

Sleep disturbance is a big travel problem due to time change, air travel or sleeping in a strange bed. I find that calm helps calm thing down. I take it at night before bed mixed into a small glass of water.

My other strategy for a wonky belly is letting my digestive system rest.

That means substituting one or two of my daily meals with either bone broth, an elemental diet shake or a green veggie juice. Smoothies are also gentle on the tummy, particularly with the added protein and gut-soothing power of gelatin.

Not everyone can do this due to blood sugar issues, but I find that skipping dinner or not eating after 4 or 5 pm can help a frazzled system recover and rest overnight.

I hope you found these tips useful.

It is most important to be aware of the effects of travel on your body and have a plan to make it easier and less stressful with more upside to your experience.

While all this extra planning may make traveling more cumbersome, don’t worry, the days of spontaneous travel are ahead of you when you no longer have IBS.