Dr Sarah Jarvis is the Clinical Director of the Patient Platform, an active medical writer, broadcaster, and the resident doctor for BBC Radio 2.
We all hope our holiday will be a time to relax, de-stress and unwind. But if you’re one of the estimated 13 million people in the UK with irritable bowel syndrome (IBS), the excitement may be overshadowed by anxiety about managing your symptoms while you’re away.
There’s absolutely no reason your IBS should stop you from enjoying a well-earned break. But stress, disruption to your routine and unfamiliar foods can all worsen your symptoms. That means you’ll need some thoughtful preparation and planning if you’re going to make the most of your holiday.
Know Your Food Triggers
If you have IBS, there’s a good chance you already know many of the foods that trigger your symptoms. These might include fatty or spicy foods, dairy, high FODMAP foods, alcohol, caffeine, processed foods or gluten.
As well as what you eat, the timing of meals is important too. Eating regular meals and not rushing your food can really help minimise IBS symptoms.
Of course, people with IBS can get tummy bugs just like everyone else. But if you already struggle with your bowels, they can be extra-hard to cope with. Take extra precautions to avoid infectious diseases – where food is concerned, ‘boil it, peel it, cook it or forget it’ is a good mantra.
Avoid street vendor food, salads (which may have been washed in contaminated water), unpeeled fruit and ice in your drinks. You’re best off with freshly cooked food that’s still piping hot, rather than buffet food which has been sitting out for long periods.
Stick to hot or bottled drinks. Decaffeinated tea and coffee can be hard to come by in some countries, so take a supply of instant decaff coffee and decaff/herbal tea bags with you.
Do Your Food Research
If you haven’t looked into it already, there are lots of standard diet tips to try if you have IBS.
If you’re going to a new country, do a bit of online research into the most popular foods. You may be able to find out standard ingredients for these, so you can identify any which contain your trigger foods.
Either way, make a list of your food triggers and translate them into the language of the country you’re going to. This will make it easier when you go to restaurants, allowing the waiting staff to check with the chef.
Be Prepared - My Top Tips
Travelling with IBS can feel daunting, but a little preparation can make all the difference. By planning ahead and equipping yourself with the right tools, you can reduce stress and enjoy your meals with confidence.
Here are my top tips to help you stay in control and make travel a more positive experience.
Don't Skip on Travel Insurance: Make sure you have specialist travel insurance, which will cover any pre-existing medical conditions, before you travel. You should always have your own travel insurance, even if you’re travelling to a country covered by the GHIC (formerly EHIC).
Becoming unwell while you’re aware is stressful under any circumstances. But since stress is a major trigger of IBS, you could be faced with a double whammy if you’re taken ill for another reason.
Add that to the stress of having your claim for healthcare denied if you haven’t used a specialist agent who will cover every eventuality, means going without insurance is a recipe for disaster.
READ MORE: Travel Insurance for Pre-Existing Medical Conditions
Pack for the Day: Pack a supply of snacks that don’t upset your system and carry some with you. It's also wise to keep a change of clothes handy just in case of accidents.
Research Toilets: Know where the nearest loos are and how you can access them – more of that below.
Room Requirements: Ask for a small fridge in your room or rent accommodation which has a fridge, so you can keep gut-friendly foods chilled.
Stay Hydrated: Pack a reusable water bottle and keep hydrated. Remember to fill it with bottled or boiled water rather than tap water if you’re in any doubt about water quality.
READ MORE: What Water is Safe to Drink on Holiday?
Emergency Medicines: Take a supply of your regular and emergency medicines. If your issue is constipation, you’ll need to pack laxatives. If it’s diarrhoea, you can buy anti-diarrhoea medicines like Imodium (or non-branded loperamide) from pharmacists.
Prescribed Medications: Order a supply of any prescription medication well in advance. Read our guide to taking medication abroad to find out more about travelling with medication.
READ MORE: Travelling with Medication
Flying Needs: Book an aisle seat on the plane in case you need to get out to the toilet quickly. Also, make sure you let the airline know in advance of any dietary needs you have.
Keep Your Stress Levels Down
Stress is a well-recognised trigger for IBS symptoms. While holidays should be all about getting away from everyday stresses and strains, worrying about being in a new situation where you’re not in control can be stressful. By being well prepared, you’ll be better able to relax.
- Make a list of everything you need for your holiday and check it off well in advance. This will help you feel in control in the lead-up to your departure.
- Allow plenty of time to get to the airport or bus/train station.
- Download some relaxing music onto your phone and bring over-ear headphones that help you block out external distractions.
- Pack earplugs and an eye mask to help you rest while you’re travelling.
- Schedule in breaks to your holiday plans.
- Look into restful activities you can do on your holiday.
- Techniques such as mindfulness can be really helpful if you’re feeling stressed. There are lots of apps you can download – ideally start practising before you go, as being really present in the here and now doesn’t always come easily at first.
- Regular exercise releases feel-good hormones. Build in time for regular exercise during your holiday.
Accessing a Loo when You Need it Urgently
Travelling within the UK
If you’re travelling in the UK, a RADAR key offers you independent access to locked public toilets around the country if your symptoms mean you can’t wait. It can be invaluable if you need frequent or urgent toilet stops. You can find toilets fitted with National Key Scheme (NKS) locks in bus and train stations, shopping centres, pubs, cafés, and department stores in most parts of the country.
The Great British Public Toilet Map allows you to enter your postcode wherever you are in England, Scotland and Wales and find details of public toilets nearby. You can filter by availability of radar toilets (as well as accessible, gender neutral and automatic toilets.
Travelling in Europe
If you’re travelling in Europe, the free Accessaloo app gives details of accessible toilets across Europe. You can also buy a Euro toilet key, which is part of the standardised locking system for accessibility. Do note that you’ll need to order this at least a month in advance and have it sent to your destination – unfortunately, it can’t be posted to the UK. You’ll need to supply a medical certificate confirming that you need access to disabled toilets.
Travelling in the USA
In the USA, the USA rest stop locator app, available on iOS or Android devices, covers all US highways, including Interstate, US Highways and state roads. It identifies rest stops within 25 miles of your location and is updated in real time.
Can't Wait Card
Finally, it’s worth getting a copy of the ‘Can’t Wait’ card from the IBS network. You’ll get a copy of this card automatically if you join the IBS Network, of you can buy one from their online shop. They also have an international travel card with the Can’t wait message translated into 12 languages. While it doesn’t guarantee access to toilets, it’s widely recognised.
Living with IBS can be challenging, but having the right tools and resources can make a significant difference. By staying informed, planning ahead, and utilising supports like the Radar Key and the Can't Wait Card, you can feel more confident and prepared in managing your symptoms whilst away on holiday.