Over the past two years, I’ve been travelling across Europe and Southeast Asia, and along the way, I’ve learned that preparation makes a huge difference.
While everyone’s gut and experience is different, here are 10 strategies (in no particular order) that have helped me feel more comfortable and confident while travelling:
Consider a probiotic before travelling.
Some evidence suggests that taking specific probiotic strains, including Saccharomyces boulardii (SB) and Lactobacillus rhamnosus GG (LGG) in the week leading up to and during travel may reduce the risk of traveller’s diarrhoea.
Stick to your usual routine where possible.
Travel naturally comes with changes to your routine, but keeping some consistency can help your gut adjust. This includes taking your usual medications and supplements, keeping up with movement, and sticking to your usual meal pattern. Even when eating out, try to choose foods you’re familiar with and know you tolerate well.
Wear comfortable clothing on travel days.
Tight clothes can squeeze our gut, making it harder for gas to move through, causing bloating and discomfort. That said, compression socks can be helpful to support circulation and reduce swelling.
Book aisle seats.
Having easy bathroom access can significantly reduce stress and make long flights feel much more manageable, particularly during a flare or when symptoms are unpredictable.
Book accommodation with cooking facilities, if possible.
Having access to a kitchen can be incredibly helpful, especially during longer trips. It allows you to prepare familiar meals, avoid relying on takeaway for every meal, and gives you more flexibility if your gut is feeling sensitive.
Keep safe snacks on hand.
Delays, long travel days, and unpredictable schedules happen. Packing convenient, well-tolerated snacks can help prevent getting overly hungry and reduce the pressure of having to find something suitable quickly.
Stay hydrated and be mindful of water safety.
Travel, heat, alcohol, and changes in routine can all increase your risk of dehydration, which can worsen fatigue and gastrointestinal symptoms. Always carry a water bottle with you and consider electrolytes on long travel days or after diarrhoea. When travelling somewhere where tap water isn’t considered safe to drink, use bottled water for drinking and brushing your teeth.
Try not to overschedule yourself.
I know it’s tempting to fit everything in, especially when visiting a new country, but constantly being on the go can take a toll physically and mentally. Building in rest days can genuinely make travel more enjoyable and sustainable.
Research bathrooms and food hygiene ahead of time.
Knowing where bathrooms are located before long train rides, tours, or busy travel days can ease a lot of anxiety. It can also be helpful to be mindful of food hygiene when eating out. Look for busy restaurants with good food turnover, check recent Google Reviews, and be cautious with stalls or carts where food has been sitting out for extended periods.
Pack the essentials.
A few essentials I never travel without include my prescription medications, a portable heat pack, peppermint tea (for bloating and abdominal discomfort), hand sanitiser and a face mask (particularly when flying or travelling through crowded areas while immunocompromised), and tissues or wet wipes (because not every public bathroom is stocked with toilet paper).
Living with Crohn’s Disease or Ulcerative Colitis doesn’t mean you can’t travel.
With planning, personalised strategies, and the right support, you can explore the world and feel confident doing it.
If you want support in doing so, you can book an appointment here.
