Tips from a Dietitian with IBS: from take-off to touch-down and more

Let’s be real, as much as I love travelling, my gut doesn’t. Different time zones, unfamiliar foods, long-haul flights and lack of routine can quickly trigger an IBS flare-up if I’m not careful. So, over the years, through trial and error, I’ve fine-tuned my gut-health travel toolkit when heading abroad.

Here’s how I keep my gut health under control from the moment I leave New Zealand to the time I arrive back home, hopefully with more souvenirs than symptoms!

Pre-Travel Prep

• Probiotics for Travellers Diarrhoea Prevention
  If you’re heading somewhere with a higher risk of food borne bugs (think parts of Asia, Africa, or South America), start taking a probiotic with the strain Saccharomyces boulardii two weeks before leaving, and continue taking this whilst you’re away. This particular strain has been shown to help reduce the risk of traveller’s diarrhoea. It’s an insurance policy for your gut!
• Keep Things Moving With Fibre
  Consistency is key, even when nothing else is! Pack a small container of chia seeds, they’re light, easy to sprinkle on brekkie or yoghurt to add a bit of extra fibre to your meals. Prior to leaving eat kiwifruit every day to help your bowels stay regular. Two a day is my golden number. Trust me, your gut will thank you for this!

On the Plane

Long-haul flights are the perfect storm for bloating: sitting for hours, cabin pressure, limited food choices… the works.

Here’s what helps:

• Hydration, hydration, hydration: Bring an empty water bottle through security and fill it up before boarding. Trust your thirst cues, as it is easy to get dehydrated while flying!
• Pack snacks your gut already knows and loves: Things like low FODMAP nut bars, rice cakes with peanut butter, boiled eggs or canned tuna (sorry to the person sitting next to you).
• Mindful movement matters: Stretch in your seat, get up for a walk every hour or two, and do a few yoga-like moves in the aisle (no shame).
• Peppermint oil capsules or peppermint tea: These are your secret weapons for trapped gas and bloating.

While abroad

We’re all about enjoying the experiences, but the gut does appreciate a little structure.

• One cooked meal a day at “home” (accommodation): It gives you some control over what you’re eating and guarantees at least one safe, satisfying meal a day. 
• Fibre focus: Kiwifruit, chia seeds, flax seeds, oats, psyllium husk. Get them in when you can to keep things moving.
• Stay hydrated: Carry a water bottle everywhere, especially in warmer climates or when walking all day.
• Mindful movement: Exploring on foot, light stretching at night, or even a YouTube yoga flow if you’ve got time and space will help your gut stay happy.
• Sleep is sacred: Gut health and sleep are so connected. Aim for at least 7–8 hours, even if it means skipping the late-night gelato queue once in a while

You Deserve to Be Able to Enjoy Travelling!

Travelling with IBS doesn’t mean you have to miss out but it does mean being a little more in tune with your body. By planning ahead, sticking to some simple habits, and being kind to yourself when things don’t go perfectly, you can have an amazing trip and a happy gut.

And if you forget your chia seeds? That’s OK. There’s always tomorrow (and a local supermarket). 

Still unsure how you can support your gut health while travelling? Book in for a FREE 15 minute phone call with us today and let’s get your gut back on track.

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Published: 13th May, 2025

Author:  Kelsey Paterson, Monash FODMAP trained Dietitian