IBS and the low FODMAP diet appears cut and dry. A big list of don’t eats. Appears easy on the surface. But once you actually begin to implement it, you realize that it is actually QUITE HARD to do practically.
As a registered dietitian, one of the biggest struggles I see my clients having is with travelling, eating out on a low FODMAP diet, and other basics of IBS management. So I am SO glad to introduce Liz from Fodmappin’ the Globe. She is literally travelling the WORLD right now, while following a modified low FODMAP diet! So to say she is an expert in the practical implementation of FODMAP’s is an understatement. When she agreed to guest blog on her top 5 tips for travelling with IBS, I was THRILLED! So without further adieu…
Hi there! I’m Liz from Fodmappin’ The Globe. I’ve been traveling with my partner for 5 months through America and Europe with that somewhat pesky need to follow a modified low-FODMAP diet.
Believe me, when I first had the light-bulb moment to go on extended travel I quashed those thoughts well down because what was going to be out there in the big wide world for someone with so many food restrictions as a FODMAPer??
But do you know what? The world is MUCH more accommodating than I gave it credit for, and it is ABSOLUTELY possible for us all to be Fodmappin’ the Globe and managing our IBS symptoms at the same time!
My top 5 tips for travelling with IBS
(and making sure your belly also has a relaxing vacation!)
1. Gluten-free for travelling with IBS
Utilize the excellent work the gluten-free community has done in documenting gluten-free restaurants, cafes and bars. On my way to a new city I jump on Google or Pinterest and do a quick search of gluten-free restaurants/cafes/bakeries recommended by bloggers, restaurant reviewers or the like. With one FODMAP requirement out of the way, it’s easy to maneuver the rest of the menu to suit your restrictions. Looking at vegan/vegetarian restaurants is also a good option as they are conscious of food restrictions.
2. FODMAP friendly snacks for travelling with IBS
Stock up on FODMAP friendly snacks at supermarkets. Most easy-to-find, cheap, fast street foods are teeming with FODMAPs. Think baked goods, ice-cream and lots of bread! Already armed with your FODMAP friendly snacks such as nut bars, bananas, tinned tuna and rice cakes helps to ward off the ‘hangry’ until you can find a suitable restaurant to eat. It also helps to ensure you don’t overload your belly with FODMAPs and keeps your IBS symptoms at bay.
3. Google translate for travelling with IBS
Use an App such as Google Translate to work out the phrases you’ll need to know if travelling in a country with another language. “Gluten-free”, “no onion”, “no garlic” and “do you have soy milk?” are phrases I use constantly for eating out and checking product labels. Having said that, we haven’t had too much trouble with the language barrier in European countries. Either way, make sure you ask your waitstaff about your restrictions to help ensure that you can maintain your low FODMAP diet to the best of your abilities.
4. Self-catering facilities for travelling with IBS
Try to take advantage of self-catering facilities in apartments, AirBnB’s and hostels. Not only does this reduce costs but it ensures you know exactly what is going into your meal. Cooking for yourself can help to keep your FODMAP load lower. Giving you a little bit of freedom to experience the local delicacies when you do venture out!
5. Stress management for travelling with IBS
Relax! So many FODMAPers also often suffer from anxiety and stress. So you need to remember that you’re on vacation. Although you still need to be aware of your food restrictions, don’t let the thought consume you. Splurge on sharing a waffle or an ice-cream cone knowing you looked after your FODMAP loading with your other meals.
Liz x
FAQs about travelling with IBS
For some people, IBS can interfere with travelling making it difficult to travel with IBS. Additionally, IBS can also be more difficult to manage while travelling without some of the regular comforts of home. Learn more about travelling with IBS and how to keep IBS symptoms at bay while travelling.
Depending on your IBS triggers, some common management strategies for travel include looking for gluten free options, bringing low FODMAP snacks, and managing stress levels. Learn more tips for travelling with IBS.
Most easy-to-find, cheap, fast street foods are very high in FODMAPs. Think baked goods, ice-cream and lots of bread! But do you know what? The world is MUCH more accommodating than I gave it credit for – here are my top tips for travelling with IBS.
Categorized: Gut Health & IBS
Nice one Liz! Love it.
Something I discovered in my travels around Asia was that there are also often different interpretations of words – i.e. details can get lost in translation. I was so confused when I would go to restaurants and ask for no onion, and yet my dish would appear with red onion, shallots and spring onion on it. After doing some research I found that that there’s something that gets lost in translation with onion. This means that if you’re sensitive to all the ‘onions’ it’s important to specify! So, I’ll need to say, please can you make sure there is no onion, red onion, spring onion or shallots. This has made a huge difference to my travels as well as eating out locally in my favourite Vietnamese and Thai restaurants. Happy travelling and love the blog!