Travelling with Irritable Bowel Syndrome (IBS) can feel stressful. New routines, long airport days, unfamiliar foods, and limited bathroom access can all trigger symptoms. But with smart planning, you can travel comfortably and confidently.
Below is an IBS-friendly packing list plus evidence-backed travel tips to help keep your digestive system calm on the go.
IBS Travel Packing List
1. Medications & Remedies
- Antispasmodics
- Anti-diarrhoeal medication
- Gentle laxatives (if constipation-prone)
- Simethicone for gas
- Peppermint oil capsules (shown to reduce IBS symptoms)
- Heat patches for abdominal pain
Keep all medication in your carry-on.
2. Safe Low-FODMAP Snacks
Travelling often means unreliable food options. Pack:
- Low-FODMAP protein bars
- Rice cakes/crackers
- Low-FODMAP fruit (berries, banana, grapes)
- Instant oats
- Nuts/seeds (small portions)
Avoid high-FODMAP foods such as onion, garlic, sugar alcohols, and dried fruit.
3. Hydration Essentials
- Reusable water bottle
- Electrolyte sachets
- Herbal teas (peppermint, ginger, rooibos)
Hydration supports gut motility and reduces constipation.
4. Comfort Items
- Loose clothing
- Scarf or jersey
- Travel pillow
- Sanitiser + wipes
5. Bathroom Prep
- Toilet spray
- Tissue or wet wipes
- Emergency underwear kit
- Imodium (if diarrhoea-prone)
- Magnesium citrate sachets (if constipation-prone)
Airport & Travel Tips for IBS
1. Map the Bathrooms Early
This reduces anxiety, which is strongly linked to symptom intensity.
2. Arrive With Extra Time
Stress can trigger abdominal pain, urgency, and bloating. Arriving 2–2.5 hours early helps you stay relaxed.
3. Eat a Light, Low-FODMAP Meal Before Flying
Example options:
- Rice + grilled chicken
- Eggs + gluten-free toast
- Smoothie with safe fruit
Avoid rich, spicy, oily, or high-fibre meals before flights.
4. Bring Your Own Food
Airplane meals often contain high-FODMAP ingredients such as onion or garlic.
5. Use Stress-Reduction Techniques
Proven tools:
- Deep breathing
- Relaxation audio
- Light walking before boarding
- Progressive muscle relaxation
Anxiety influences gut motility and sensitivity.
6. Pick the Right Seat
- Aisle seats if you prefer easier bathroom access
- Avoid back-of-plane if turbulence worsens symptoms
7. Sip Water Throughout the Flight
Cabin air is extremely dry and can worsen constipation or bloating.
8. Move Regularly
Short walks support gut motility and reduce gas buildup.
Travelling with IBS doesn’t need to be stressful. With the right planning, smart packing, and proven gut-friendly strategies, you can enjoy your trip with confidence and ease.
References
- Chey, W.D., Kurlander, J., & Eswaran, S. (2015). Irritable bowel syndrome: A clinical review. JAMA, 313(9), 949–958.
- Ford, A.C., Lacy, B.E., & Talley, N.J. (2017). Irritable bowel syndrome. BMJ, 356, j138.
- Moayyedi, P. et al. (2014). The effect of fiber supplementation on IBS symptoms: A systematic review and meta-analysis. American Journal of Gastroenterology, 109(9), 1367–1374.
- Black, C.J., & Ford, A.C. (2020). Global burden of IBS: Trends, predictors, and clinical impact. World Journal of Gastroenterology, 26(31), 4003–4019.
- Ruepert, L. et al. (2011). Peppermint oil for IBS: A systematic review and meta-analysis. BMC Complementary & Alternative Medicine, 11, 65.
- Staudacher, H.M., & Whelan, K. (2017). The low-FODMAP diet: Evidence, mechanism, and effectiveness in IBS. Journal of Gastroenterology & Hepatology, 32, 16–19.
- Lackner, J.M. et al. (2018). IBS and the brain–gut axis: Role of stress and psychological therapies. Gastroenterology Clinics of North America, 47(4), 715–729.
- Heitkemper, M. et al. (2011). Stress and gastrointestinal symptoms in IBS. Neurogastroenterology & Motility, 23(7), 618–624.
- Barrett, J.S. (2013). How to institute the low-FODMAP diet. Journal of Gastroenterology and Hepatology, 28(S4), 25–32.