Exploring new places can be so exciting, but for those managing irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO), just the idea of traveling can be stressful. From unpredictable symptoms to dietary restrictions, traveling with these conditions demands careful planning and consideration. But, with the right strategies and essentials in place, you can look forward to your next vacation. Check out the tips below along with our Downloadable Travel Checklist to make your next trip your best one yet!
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1. Plan Ahead
Begin your vacation planning by thoroughly researching your destination. To alleviate anxiety, familiarize yourself with the locations of grocery stores and public bathrooms. When booking your hotel, prioritize options with private bathrooms and in-room kitchens. Can’t find a room with a kitchen? Explore vacation home rentals for added comfort and convenience.
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2. Safe Snacks and Meals
Pack an assortment of safe snacks and portable, low-FODMAP foods. This will keep you from going hungry and avoid triggering your symptoms while you are traveling. Nuts, seeds, rice cakes, and other non-perishable foods are easy to pack and take on the go. Disruption in your normal eating schedule can cause gastrointestinal issues, so make sure to stick to your regular eating schedule. Upon arrival, block out time to visit local grocery stores to make sure you can stock your fridge full of safe foods from the start of your vacation!
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3. Stay Hydrated
Maintaining proper hydration is crucial for digestive health, especially during travel. Keep a reusable water bottle handy and aim to drink plenty of water throughout the day. Consider carrying electrolyte packets or other aids that usually help your symptoms. Remember to replenish lost fluids, particularly in warmer climates or during strenuous activities. Constipation is a lot more likely when you aren’t drinking enough!
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4. Digestive Aids
Arm yourself with over-the-counter medications like Beano, Imodium, and Tums to alleviate gas, diarrhea, and bloating. These can offer peace of mind when navigating unfamiliar foods or experiencing unexpected flare-ups. Gemelli Biotech recommends asking your healthcare provider before introducing any new medications into your routine.
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5. Pack Essentials
Stock up on travel essentials such as extra toilet paper, wet wipes, and hand sanitizer. These items help keep germs at bay while also providing peace of mind. Public restrooms are often uncomfortable, so include anything that would make them easier to navigate in an emergency. Don't forget to pack an extra change of clothes and underwear in your carry-on or day bag to prepare for any unforeseen accidents.
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6. Mindful Eating
Exercise mindfulness when dining out by opting for simple, easily digestible meals. Communicate your dietary restrictions clearly to restaurant staff. When in doubt, opt for eating blander foods. Cut out spices, fodmaps, and carbonation if possible. Translation apps and dietary cards can be lifesavers if you have food intolerances or need to communicate in a different language!
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7. Prioritize Rest and Relaxation
Traveling can take a toll on both your body and your mind. Always make sure to prioritize rest and relaxation to manage stress and minimize symptom flare-ups. Incorporate gentle activities like walking, yoga, or meditation into your itinerary to promote overall well-being. Swimming is always a great option for exercise, too.
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8. Listen to Your Body
Above all, listen to your body and honor its needs throughout your travels. Pay attention to signals of discomfort or distress, and don’t hesitate to take breaks or modify your plans accordingly. Remember, your health and well-being come first.
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9. Use Our Travel Checklist
Download our Travel Checklist to use while planning for your next trip!
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10. Not Sure If You Have SIBO?
Take Control with an At-Home SIBO Breath Test
Curious about what’s going on in your gut? Try Trio-Smart, our 3-Gas SIBO Breath Test. Our test allows you to assess the presence of small intestinal bacterial overgrowth (SIBO) from the comfort of your own home. By measuring the levels of hydrogen and methane gas in your breath after consuming a sugar solution, you can gain valuable insights into your gut microbiome and take proactive steps towards optimal digestive wellness. Order it here today.