5 days ago
'Specific' method to ease IBS when travelling according to nutritionist
Irritable Bowel Syndrome (IBS) can severely impact day-to-day life and travel can exacerbate symptoms
For the millions of people living with Irritable Bowel Syndrome (IBS), travel can feel less like an adventure and more like a gamble when it comes to taking your IBS abroad. IBS affects around 10% of the global population, with symptoms such as bloating, abdominal cramps, diarrhoea and constipation.
While not dangerous, IBS can severely impact day-to-day life and travel can worsen symptoms. According to research by PrecisionBiotics, 65% of those with IBS say they think about their condition all the time, while 50% of people avoid travel due to their IBS symptoms.
Public Health Nutritionist Dr Emma Derbyshire, advisor to PrecisionBiotics, explained: "Crossing time zones, stress, dehydration, a change in diet and a disruption to routine and sleep can all impact your gut and your gut microbiome, the trillions of bacteria which reside in your gut."
Why does travel make IBS worse?
Dr Derbyshire explained: "First, stress plays a major role. Whether it's airport delays, language barriers, or simply being out of routine, stress and anxiety are well-known IBS triggers. Disrupted routines, including irregular meals, sleep and toilet access can also upset the gut's natural rhythm.
"Add in unfamiliar foods, long flights, dehydration, or the fear of not finding a nearby toilet and it's easy to see why symptoms can spiral. The good news? With the right preparation, travel can be manageable and even enjoyable."
Five ways to help keep IBS in check on the move
Prepare and plan
Dr Derbyshire advised: "Do your homework. Research local food options, nearby pharmacies and toilets at your destination. Apps like Flush or SitOrSquat can help locate restrooms. If flying, request an aisle seat for easier bathroom access."
Maintain your routine
She suggested: "Try to maintain regular mealtimes and sleep patterns, even when changing time zones. Pack safe snacks that you are familiar with to avoid relying on unfamiliar menus."
Assemble a gut-friendly travel kit
Dr Derbyshire recommended: "Include medications or supplements you normally use – from anti-diarrhoeals and laxatives to probiotics or peppermint oil capsules. Carry extra clothes, wipes and hand sanitiser.
"Take a proven targeted probiotic formulation to help with your IBS, but it's important to look to specific strains and here I would recommend Bifidobacterium longum strain 35624 – which is in PrecisionBiotics Alflorex Original. This is a rigorously studied probiotics species – recognised by the World Gastroenterology Organisation as the most effective probiotic for the relief of IBS.
"A clinical trial at the University of Manchester showed that a daily dose of 10 colony-forming units (CFU) of Bifidobacterium longum 35624 relieved many symptoms of IBS, including bloating, abdominal pain, gas and improved bowel function. As it doesn't need refrigeration, PrecisionBiotics Alflorex Original is also convenient for travel."
Consume and hydrate intelligently
"Avoid greasy, spicy, or gas-producing foods before and during travel. Limit alcohol and caffeine and stay well hydrated - especially on flights. Choose bottled water in countries with uncertain tap water safety."
Take charge of stress management
"Practice calming techniques like deep breathing, meditation, or light stretching. For those with persistent travel anxiety, gut-directed hypnotherapy or cognitive behavioural therapy (CBT) may offer long-term benefits.
"IBS can make travel feel daunting, but it doesn't have to derail your plans. With thoughtful planning and self-care, you can stay in control - and focus on the journey, not your gut."
