Summer travel with IBS requires planning. Not obsessive planning — but enough to ensure that a holiday does not become a week of anxiety, bathroom-hunting and flares. Here is what works.
Before You Go
Research your destination's food culture before you travel. Mediterranean cuisines — Greek, Italian, Spanish — are generally more IBS-friendly than you might think. Grilled meats and fish, rice, potatoes, olive oil and simple vegetables are naturally Low FODMAP staples.
The biggest triggers when travelling are: unfamiliar cooking oils, hidden onion and garlic in sauces, dairy-heavy cuisines, street food with unknown ingredients, and the stress of travel itself which independently worsens IBS symptoms.
What to Pack
- Certified Low FODMAP protein powder — a single serving pouch is airline-compliant and ensures you always have a safe, high-protein option
- Safe snacks — rice cakes, peanut butter sachets, low FODMAP protein balls made before you leave
- Peppermint oil capsules — evidence-based IBS symptom relief, widely available and travel-friendly
- Your regular medication if applicable
- The Monash FODMAP app — invaluable for checking local foods on the go
Eating Out Safely
The most reliable approach when eating out with IBS abroad is to choose simply prepared dishes. Grilled or roasted proteins with plain vegetables and rice or potatoes are your safest options. Ask for sauces on the side. Avoid creamy sauces, heavily spiced dishes and anything described as garlic butter or onion-based.
Learning a few key phrases in the local language — no garlic, no onion, no dairy — can make a significant difference to how safely you eat.
Managing Flares Away From Home
Flares happen even with the best preparation. When they do: rest, hydrate, eat plain safe foods (plain rice, plain oats, bananas in small amounts) and avoid the temptation to try to push through a heavy meal. Most travel flares resolve within 24-48 hours with simple management.
The Stress Factor
Travel stress — disrupted routines, new environments, unfamiliar food — is one of the most common IBS triggers. Building in rest time, maintaining sleep as much as possible and not over-scheduling your itinerary makes a measurable difference to gut symptoms.