You’re excited to pack your bags and head out on your next adventure. You take a rideshare to the airport, but before you can sit down and relax, your stomach starts making strange noises. I hope the driver doesn’t hear my stomach growl as the car stops at the departure drop-off area. Before dropping off your luggage and passing through security, you may suddenly need to go to the restroom. When I looked towards the toilet, I saw that there was a long line of people going to the toilet. The thought that if you can’t find a bathroom quickly, you might miss your flight also crosses your mind. If you’ve ever suffered from digestive health issues while traveling, this may seem like a familiar scenario.
It’s common to experience heartburn, upset stomach, and diarrhea while traveling. Traveling can be stressful, especially if you suffer from irritable bowel syndrome. Don’t let people with IBS become hitchhikers. Leave your IBS symptoms alone so you can travel with confidence.
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Common causes of IBS while traveling
Irritable bowel syndrome is a common disease that affects the digestive system, causing unexpected spasms in the intestinal muscles. Symptoms of IBS include cramps, bloating, gas, and diarrhea or constipation. Irritable bowel syndrome cannot be cured, but it can be managed with lifestyle changes and some medications. Here are some reasons why you might experience irritable bowel syndrome symptoms while traveling:
- travel anxiety and stress
- away from the usual routine
- overeating
- Not enough hydration
Feeling anxious or stressed while traveling can trigger IBS symptoms, which can cause gastrointestinal discomfort. The stomach is sometimes called the second brain because it contains the enteric nervous system, a system of reticular neurons that regulates digestive function. If you’re nervous about traveling, your stomach might let you know in its own way. The nervous system plays a big role in IBS. Nerves in the digestive system can cause discomfort when signals between the brain and gut aren’t transmitted properly.
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Mixed signals can cause the body to overreact to changes that normally occur during the digestive process. Confusing them can cause pain, diarrhea, and constipation. Traveling can cause you to deviate from your normal routine and behave differently, which can lead to irritable bowel syndrome. Eating too much, not drinking enough water, and not staying hydrated while traveling can also cause gastrointestinal problems. If you frequently experience digestive health problems, see your doctor to receive the best possible medical care.
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Tips to avoid IBS while traveling
Experiencing IBS symptoms such as an upset stomach and diarrhea while traveling can be an unpleasant situation to say the least. Because traveling includes periods of both travel and non-travel, it can be difficult to know when and where to find a restroom if you need a break. However, there are certain steps you can take to reduce unpleasant digestive symptoms while traveling.
Pack a Digestive Health Rescue Kit This includes anti-diarrheal drugs, antacids, indigestion relievers, and painkillers. If you’re traveling by plane, keep your rescue kit in your carry-on bag for easy access. Include all prescription medications you take regularly and a good probiotic. If you want to use baby wipes, be sure to pack them. Baby wipes are conveniently available in travel sizes.
Limit or not drink alcohol When traveling. Alcohol relaxes the stomach and muscles, allowing food to move down the throat and into the stomach for digestion. Drinking alcohol reduces pressure in the lower esophageal sphincter, making it more likely that stomach acid will flow back into the esophagus and cause heartburn.
Avoid eating large meals or foods that cause symptoms. To reduce your risk of digestive health problems while traveling, it’s best to eat as little or avoid overeating before and during your trip. Eating food stimulates the stomach and produces stomach acid. Eating too much can cause indigestion, heartburn, and diarrhea. Eat light and choose foods that don’t cause gas or discomfort. If you know a certain food causes symptoms, avoid it.
Stay hydrated by drinking lots of water. According to the National Institutes of Health, men should drink 3,000 ml (about 101.44 ounces) of water each day, and women should drink 2,200 ml (about 74.39 ounces) of water every day. Water is very important for digestive health because it allows the body to absorb important nutrients. Drinking water also makes stools softer and easier to pass, reducing the risk of constipation. Always remember to stay hydrated while traveling.
Life can get hectic, especially when you’re traveling. Although it may feel inevitable, try to relax and don’t let stress get in the way of your plans. Stress and anxiety combined with food can cause IBS symptoms.
Avoid eating large meals or certain foods that trigger IBS before traveling. Instead, eat something light like dry toast or a banana. Pack a digestive health rescue kit that includes antidiarrheal medications, antacids, indigestion relievers, and probiotics. Stay hydrated and drink plenty of water to prevent constipation. Don’t let IBS issues get in the way of your travel plans. Understand what causes your IBS symptoms so you can have a safe and enjoyable trip.
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References
CDC Travel and Mental Health
mayo clinic, anxiety
CDC, Travel Pack Smart
NIH Hydration
National Library of Medicine, Gastrointestinal Nerve Control
Mayo Clinic, IBS symptoms and causes
