Traveling with IBS can feel overwhelming. Whether you’re worried about finding safe foods, managing symptoms on a long flight, or being far from a restroom, it’s understandable to feel anxious before a trip.
As a Registered Dietitian, IBS and Low FODMAP Diet Specialist trained by Monash University, I’ve helped hundreds of clients with IBS learn how to travel confidently without letting gut symptoms control their plans.
The good news is that traveling with IBS is absolutely possible. With a little planning and the right strategies, you can reduce the risk of flare-ups and enjoy your vacation with confidence. In this article, I’ll share six practical tips I regularly recommend to my IBS clients so they can travel more comfortably and focus on making memories, not managing symptoms.
With preparation, most people with IBS can travel comfortably and enjoy their trip.
6 Tips For Traveling with IBS
Tip #1: Relax Your Low FODMAP Diet While Traveling
If you started the low FODMAP diet and feel much better (as most people do), it’s understandable to want to avoid uncomfortable IBS symptoms while traveling. But you don’t need to be as strict when you travel.
Following a more “relaxed” version of the low FODMAP diet can help you enjoy the cuisine of the places you travel to and have more fun. You can allow yourself some leeway for the occasional food or meal that’s not low FODMAP and maintain good symptom control.
Taking out the stress and anxiety about finding enough low FODMAP options, and permitting yourself to make mistakes can set you up for success and avoid gut symptoms.
Finally, you could take a break from eating low FODMAP altogether. Then, you can return to it after you come home from your trip. If you are worried about an IBS flare from your trigger foods, using enzymes to target your triggers can help (more on that below).
Tip # 2 – Bring some tried-and-true snacks
This is especially important when you are on the road, or in airports, and restaurant choices are limited. Having a few familiar snacks or mini-meals (low FODMAP if needed) will reduce the likelihood of having an IBS flare when traveling. Some of my favorites are:
- Make-your-own trail mix (using low-FODMAP nuts and dried fruit)
- Peanut butter jelly sandwich
- Instant oatmeal packets (plain)
- Portable nut butter pouches and tuna packs
- Low FODMAP crackers or pretzels
- Portable fruit (mandarins, oranges, firm bananas)
- Hard-boiled eggs, lactose-free yogurt, boiled edamame, and string cheese (if you can carry a lunch bag with freezer packs)
- Low FODMAP-certified granola & protein bars (look for the Monash University or FODMAP Friendly logos or find a list on the Monash FODMAP App).
Tip # 3 – Research local restaurants and grocery stores
First, do some online research before leaving for your trip, and check out the menus of local restaurants. Call ahead to ask for potential substitutions to avoid your known triggers. You can read more in my article 6 Tips for Eating Out on a Low-FODMAP Diet. On an airplane, pre-order a “bland meal”. It is usually free from garlic, hot spices, sauces, and fried or fatty foods.
Then, once you get to your vacation spot, look for a grocery store in the area and inquire about the availability of some of your tried-and-true foods and products you are used to eating at home. Staying in a hotel with a kitchenette or a rental property can help avoid eating exclusively in restaurants.
Tip # 4 – Prepare for a flight
Here are some tips to prevent gut symptoms if you are traveling by plane:
Reduce the FODMAPs the day before your flight.
The gas in your gut expands in a pressurized cabin, and reducing foods that produce gas may make the flight more comfortable.
Stay hydrated!
It can help avoid constipation. Don’t rely on the beverages served on the plane but bring your water bottle and pack a bag of ginger or mint tea, which can also mitigate bloating.
Avoid consuming carbonated beverages.
The gas bubbles in these beverages can increase gas/belching and bloating.
Limit or avoid caffeine.
Caffeine can speed up your gut motility and may lead to loose stools or diarrhea.
Get up from your seat and take a walk around the cabin during your flight.
It can help expel gas and alleviate bloating. Moreover, it will improve circulation, especially on long flights.
Avoid tight-fitting clothes.
The drop in pressure in the cabin as the airplane goes into the air can leave you feeling bloated. Wearing loose clothes or pants/skirts with an elastic waistband can allow you to feel more comfortable.
Tip # 5 – Pack a travel kit
It can be comforting to know you have what it takes to manage a flare-up if it does happen. It makes you somewhat bolder about trying new foods and enjoying some local cuisine, especially if traveling abroad. Some helpful items are:
- Peppermint oil capsules (enteric-coated) or peppermint tea bags
- Ginger tea bags and ginger chews
- A fiber supplement (ask your doctor or dietitian first)
- An over-the-counter anti-diarrheal or gentle laxative
- Enzymes for your known triggers (such as lactose, GOS, or fructans)
Tip # 6 – Manage your stress
Finally, some people find that, when they are on vacation and can get away from work or home stress, their IBS symptoms improve. This may happen despite eating just about anything they want!
This points to the impact of stress on IBS symptoms. If your trip is packed with lots of sightseeing, early rising times (or staying up late at night), and frequent car or airplane rides, make sure to carve out some time each day to relax, and get some physical activity. If at all possible, prioritize your sleep.
With the availability of yoga and meditation apps you can use anywhere, it should be easy to find some calm even if only for short bouts of time. Indeed, it can greatly reduce the chance of having an IBS flare and make your vacation more enjoyable. For more stress reduction tips, read my article: Stress and IBS: 5 Tools to Beat the Stress & Improve Your Gut Symptoms.
Frequently Asked Questions About Traveling with IBS
Can traveling make IBS symptoms worse?
Yes. Changes in routine, sleep schedules, meal timing, stress levels, and food choices can all trigger IBS symptoms while traveling. However, planning ahead can significantly reduce your risk of flare-ups.
What foods should I eat when traveling with IBS?
Choose foods that you already know are well tolerated. Many people find it helpful to pack familiar snacks and avoid experimenting with multiple new foods on the same day.
Is flying bad for IBS?
Flying can worsen bloating because gas expands in the airplane cabin. Staying hydrated, avoiding carbonated beverages, and limiting high-gas foods before your flight may help reduce discomfort.
Should I follow the low FODMAP diet while traveling?
Many people benefit from following a more relaxed version of the low FODMAP diet during travel. The goal is to balance symptom management with enjoying your trip and local cuisine.
It’s A Wrap!
With some planning and preparation, you can enjoy traveling with IBS. You may take a break from the low FODMAP diet or follow a more relaxed version. Whatever you decide, being away from the stress of work, sleeping adequately, and carving out some time to relax, can allow you to avoid an IBS flare.
I made it my mission to help women with IBS enjoy the life they want, and that’s why I created The Complete IBS Resolution Method. Whether it entails traveling more or dedicating themselves to their families or careers, every woman with IBS deserves to live without life-disrupting gut symptoms.
If you are struggling with IBS and are confused about how to find relief from your IBS symptoms and figure out your trigger foods, reach out and schedule a complimentary IBS Clarity Call. I would love to help you!
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Published August 10, 2021. Updated, June 21, 2026. This article has been refreshed with a printable travel checklist, expanded FAQs, and additional tips to help you travel with IBS more confidently.how to find relief from your IBS symptoms and figure out your trigger foods, reach out to me. I would love to help you! Just click on the button below to get started.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
