How to Travel with IBS and Other Stomach Issues

As a food and travel writer, I enjoy the luxury of hopping from country to country to research hotels, restaurants, and excursions that I can share with my readers. It sounds like a dream gig until I reveal the unfortunate truth that I suffer from major stomach issues (colitis turned IBS, to be more specific, but I’ll spare you the scary details). And I’m certainly not alone: IBS affects between 25 and 45 million people in the United States, making it one of the most common health problems of our generation.

While symptoms of cramping and subsequent diarrhea (and the sweat-inducing urgency that comes with them) have not completely subsided in my life, they no longer dictate my plans as I embark on new journeys and take the world by storm. I can now globetrot without as much fear, thanks to these effective guidelines that I’ve uncovered, established, and now followed for quite some time.

If you also struggle from a sensitive tummy (sorry!), check out the 5 tips below. They’ll certainly come in handy before your next trip, whether big or small.

1. Skip the morning coffee…

…or any stomach-activating food or beverage—such as leafy greens, dairy products, gluten, or alcohol. If you have an early morning flight, the caffeine boost isn’t worth the potential pain and suffering. And if you have a general food intolerance, a bite or two also isn’t worth the inevitable abdominal distress. 

Be mindful of your triggers and indulge only when you have the proper reinforcements to do so comfortably (see tips 2 and 3). Without sounding too contradictory, always trust your gut. You know what it can or cannot handle.

2. Pack and take essential medications

For the days and evenings that are chock-full of unavoidable eating and imbibing, I rely on Imodium or a shot of Pepto Bismol to start or end my day. This guarantees that my stomach is coated and armored with a layer of antispasmodic properties that block most, if not all potential digestive emergencies.

Of course, too many anti-diarrheals can lead to the opposite problem: constipation. So you’ll want to supplement your diet with plenty of water and sources of fiber to keep things, well, moving. For example, I pack plastic bags of prebiotics, digestive enzymes, and psyllium husk as reinforcements.

3. Carry spare underwear and shorts in your backpack

I’ve never had an accident (knock on wood) and needed to use spare underwear or gym shorts, but keeping these clothing items in my backpack gives me the peace of mind that I won’t be completely abandoned and embarrassed during a worst-case scenario. After all, the idea of being stranded in a foreign city after pooping my pants sounds like my worst nightmare; I’ll take any preventative measure to ensure it doesn’t become a reality.

It’s also wise to pack wet wipes since many public bathrooms do not restock toilet paper frequently. Be sure to also carry loose change, especially in Europe, where facilities require a small fee or deposit to access their commodes.

4. Don’t rule out hotel restaurants

While I implore any traveler to stumble into hole-in-the-wall establishments and enjoy once-in-a-lifetime food, don’t overlook the restaurants in your hotel. There is something reassuring about knowing that the privacy and comfort of your room’s bathroom is only a short walk away.

Of course, you shouldn’t eat every meal on the property (that defeats the purpose of overseas exploration), but consider it for an evening to give your brain and body a much-needed respite from the daily discomfort of thinking “what if.”

Pro tip

If you’re out and about and that horribly familiar urge hits in full force, look for a nearby hotel first. They usually have restrooms in the lobby that are well-maintained. Downloading an app like Flush is also a wise option, as it uses real-time GPS to locate public bathrooms near you.

5. Practice breathing exercises

Should you find yourself in an Uber, on a train, or anywhere that will prohibit you from locating the nearest restroom within minutes, it’s worthwhile to practice various diaphragmatic breathing exercises to calm the mind, lower your heart rate, and reduce the urgency.

My favorite technique has been dubbed as the 4-2-6. I close my eyes, place one hand on my chest and one on my belly, inhale through my nose for 4 seconds, hold my breath for 2 seconds, and then slowly exhale over the course of 6 seconds. I repeat this sequence for about 5 minutes and have noticed that it provides instant relief (or at least buys me enough time to prevent an accident).

Now, with these tips, you can travel the world without your stomach issues holding you back.