Whether it’s for business or pleasure, travel is a part of life. But if you’re one of the 1 in 5 Australians who suffer from irritable bowel syndrome (IBS), you might find that travel can be a bit of a problem. When flying, symptoms such as bloating and flatulence can be worsened due to pressure changes in the cabin. People who are prone to diarrhoea often have concerns about being able to access a bathroom in time, and the stress of travel can contribute to worsening symptoms. Here are some steps you can take to help manage your IBS symptoms while traveling.
Check your caffeine intake
Time zone changes and long drives can make us turn to caffeine, but for many IBS sufferers, coffee and caffeine are triggers. If you know caffeine makes things worse for you then stay away to avoid compounding the issue!
Select an aisle seat
While a window seat might be better for sleeping, choosing an aisle seat means you have unrestricted access to the bathrooms. That’s worth paying a little extra for!
Keep moving
We’re advised to get up and move during long haul flights to avoid the risk of deep vein thrombosis. But this is also important for your gut motility, particularly if you suffer from constipation and/or bloating. Walking up and down the aisles, even doing a few squats if you’re game, will help move things along.
BYO snacks
Plane food has come a long way in recent years, but it can also trigger IBS symptoms in those who are FODMAP-sensitive. Most airlines will not cater to low FODMAP diets, and requesting a gluten free or dairy free meal will often result in increased garlic and onion. Don’t leave things to chance, particularly if you’re traveling long haul. Pack a range of shelf stable snacks that you know you tolerate – low FODMAP fruit, walnuts, pecans, peanuts, low FODMAP muesli bars, plain rice crackers, plain crisps, individual peanut butter tubs and plain jerky are all handy options. Just remember that that fruit can be an issue for customs, so dispose of any leftovers before deplaning if you’re traveling internationally.
In-flight beverages
Alcohol is an IBS trigger for many, so avoid if you know this is a problem for you. Fizzy beverages can also be a problem, so stick to water. Keeping hydrated is important, particularly for those with constipation. Fluid restrictions apply on many flights, so bring a large, empty drink bottle and fill it up from a water fountain once you’ve cleared security. Drink regularly – knowing you’re positioned to easily access the bathrooms! – and ask the flight attendants to refill as needed.
Medications and supplements
If you take any sort of medication to manage your symptoms, prescribed or otherwise, then make sure you pack it in your carry-on. Over the counter options like De-gas, Iberogast, antacids and pain relief are all useful. If you are traveling long haul and usually take fibre supplements or Movicol then bring them with you as well. Benefiber make travel-friendly sachets which you can add to water in flight to maintain your usual fibre intake. If you find that peppermint tea helps you manage your symptoms, then bring a few teabags with you. I find it helpful to keep all of this stuff together in a ziplock bag in a place you can access it easily in-flight.
Comfy pants
The travel attire you choose can make a big difference to your comfort in flight! Do yourself a favour and choose comfy pants that don’t put too much pressure on your abdomen, especially during bloating. If you’re worried about looking unkempt in the airport then pack them in your carry-on and change in flight. You’ll thank me for it later!
Hygiene
If you’re already prone to gut issues, you don’t want to compound things with a gut bug! Travel means confined spaces and lots of people, so make sure you wash your hands before eating and drinking, or at the very least use hand sanitiser.
Go low FODMAP before you go
If you know that you respond to a low FODMAP diet, and are currently following a modified diet, it can be helpful to follow a strict low FODMAP diet for a few days before you depart on a long journey. This is not a long term management strategy, but can help minimise symptoms on a long journey.
Relax!
Many of us find travel stressful, and stress can be a major trigger for IBS symptoms. So make it easy for yourself to relax – allow plenty of time to get to the airport and through security, keep all of your documents in an easy to find place, create a packing list so you don’t forget anything. For the journey itself, bring along any tools that will help you unwind. Noise cancelling headphones and a meditation app could be helpful (I like Smiling Mind), or even just a backlog of podcasts and audiobooks that you enjoy.
Mindset
These tips can all help you minimise your symptoms during the flight, but also remember that not everything is within our control, and it’s normal to have some gut discomfort from time to time. If you do experience symptoms then accept it, do what you can to manage it, and move on. It’s uncomfortable and it sucks but obsessing over symptoms and what you did “wrong” will only make things worse! This is easier said than done, but practising this mindset before you go will put you in a good place to get on with things and enjoy your trip.
