Travelling is one of life’s great adventures, new places, new cultures, new memories. But if you live with irritable bowel syndrome (IBS), the thought of being away from your usual routine can bring a layer of anxiety that other travellers simply don’t experience. The good news? With a little planning, you absolutely can travel well and enjoy every moment. This blog shares practical IBS-friendly travel tips to help you manage your symptoms and make the most of your time away. Not sure whether you have IBS? Try the FREE Recipes and IBS Symptom Tracker.
TIP 1 – Plan Ahead
Preparation is everything when it comes to travelling with IBS. Before you leave, contact your hotel and let them know about a few basic requirements: wheat-free bread and lactose-free milk are reasonable requests that most hotels are happy to accommodate. Research your destination in advance: identify supermarkets, cafés and restaurants that offer low FODMAP or allergen-friendly options. Many restaurants now publish their menus online with allergen information clearly flagged, making it much easier to plan ahead. Where possible, make reservations before you travel so you’re not caught short. And don’t be afraid to ask as most food establishments are genuinely happy to help.
TIP 2 – Pack Some Snacks
Having your own IBS-friendly snacks to hand can be a real lifesaver, especially during long journeys or when suitable food is hard to find. Good options for your hand luggage include rice cakes, low FODMAP nuts and seeds, plain potato crisps and wheat-free crackers. Portable fruits such as bananas, grapes and oranges are generally well tolerated by most people with IBS and travel easily. Having something familiar and safe to eat keeps your blood sugar stable and means you’re much less likely to reach for something that could trigger symptoms.
TIP 3 – BYO Supplies
Taking some of your own essentials really can make a difference to how you feel on holiday. If possible, pack a small cooler bag with ice packs for perishables such as lactose-free yoghurt or a couple of low FODMAP ready meals for the first day or two. Bringing supplies of oats, wheat-free bread, crackers and biscuits gives you a reliable base to work from. If constipation is a concern, pack some milled linseeds for extra fibre. Don’t forget your favourite low FODMAP condiments either: sauces, soy sauce, wasabi, chilli or asafoetida can transform a simple meal and make eating out feel far more enjoyable.
TIP 4 – Stay Hydrated
Good hydration is one of the most important and most overlooked aspects of managing IBS when you’re away. The extra coffee and alcohol that tend to creep in on holiday can leave you more dehydrated than usual. Carry a refillable water bottle and aim for 1.5–2 litres of water per day as a minimum; in warmer climates, push that to at least 2 litres. Staying well hydrated helps prevent constipation and supports your digestive system more generally. It’s a simple habit that makes a real difference.
TIP 5 – Opt for Simple Meals
When eating out, simple and unprocessed is usually the safest approach. Grilled meats, fish and poultry alongside steamed vegetables are reliable choices. Boiled or mashed potato, jacket potato, chips or rice are all good options — though it’s worth checking whether the chips have been dusted in flour for extra crunch, as some are. Many Italian restaurants now offer gluten-free pasta and pizza, which is always worth asking about. Avoid sauces and gravies where you can, as these are common hiding places for onion, garlic and other high FODMAP ingredients. For dessert, a sorbet or portion of suitable fresh fruit is a safe bet, and many restaurants now offer lactose-free ice cream too.
TIP 6 – Watch Your Portion Sizes
It’s tempting to indulge when you’re on holiday and you absolutely should enjoy yourself, but even low FODMAP foods can cause discomfort if eaten in large quantities. Listen to your body and stop when you feel comfortably full. The same applies to alcohol: most beers, wines and spirits are low FODMAP in moderation, but wheat beer, cider and rum are best avoided. If you’re mixing spirits, steer clear of diet or low-sugar mixers, as these often contain high FODMAP sweeteners such as sorbitol. It’s also worth being aware of FODMAP stacking: eating several low/moderate FODMAP foods in the same meal that share similar carbohydrate types can sometimes add up and trigger symptoms, so variety and portion awareness go hand in hand.
Improving IBS Symptoms and Enjoying Your Travels
In the UK, IBS is estimated to affect around 17% of the population, that’s roughly 1 in 6 people, so you are far from alone. Many people with IBS notice a link between what they eat and how they feel. Disrupting your usual routine while travelling can amplify that. The low FODMAP diet remains one of the most evidence-based dietary approaches for managing IBS. Research from Monash University, the institution that developed the low FODMAP diet, shows that symptoms improve in around 3 out of 4 people who follow it. Some recent studies report symptom relief in up to 86% of people. It’s a tricky diet to navigate alone, which is why working with an IBS dietitian trained in FODMAPs makes such a difference. With the right support, you can identify your specific triggers, manage your symptoms and plan practically for travel, so that holidays feel exciting rather than daunting.
Enjoy Your Travels
Travelling with IBS doesn’t have to hold you back. By planning ahead, packing suitable snacks and communicating your dietary needs, you can have a wonderful, well-earned break. Following these IBS-friendly travel tips will help you minimise your symptoms so you can focus on the good stuff. With a bit of preparation and a positive mindset, you can set off on your adventures with real confidence. Have a fantastic holiday! Check out my other blogs and recipes for more ideas. For best results when following a low FODMAP diet, consult an IBS dietitian.
Change Your Life in Just Three Sessions
Need help managing your IBS symptoms? I have a base in Cardiff and Bristol, but work with IBS sufferers across the UK through online sessions. Most of my clients find that just 3 sessions gives them the confidence and tools to move forward on their own. You’ll receive booklets that will guide you through the low FODMAP diet, and have my advice and support between sessions. Find out more about my IBS symptoms services. I offer a free initial telephone call so you can decide whether the low FODMAP diet is the right approach for you. So give me a call or fill out the contact form.
To help you decide whether this is right for you, see my webpage about IBS treatment.
Disclaimer: This blog is for informational purposes only and should not be considered medical advice. If you are experiencing persistent digestive symptoms, please consult a healthcare professional.
