From indigestion to gas, long haul travel can wreck havoc on your gut and ruin the summer fun.
You can help by planning carefully and using expert knowledge.
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To manage your symptoms effectively, James Kinross, a consultant colorectal surgeon at King Edward VII’s Hospital in London, has shared his simple strategies on how to beat the bloat.
Although not all people will experience stomach problems when traveling to warmer climates, other factors such as a change of routine, changes in diet and stress may trigger IBS.
Mr Kinross explained: “To overcome IBS problems while travelling, you need to combine conscious eating, staying hydrated and engaging in some light exercise.
Follow these tips to ensure that you have a relaxing and comfortable holiday without having your digestion compromised.
1. Keep hydrated
When travelling it is easy to forget about drinking enough water.
According to Mr Kinross, staying hydrated will help you avoid constipation as well as ensure regular bowel movements.
It is important to carry a water bottle at all times, and sip water regularly. This is especially true in humid climates or when flying long distances.
The same goes for when you’re taking advantage of the all-inclusive cocktails.
According to Mr Kinross, drinking water between alcohol drinks can keep your stomach happy and help reduce the severity if a hangover.
2. Mindful eating
Trying the local cuisine is an exciting part of any holiday, and eating out is a great way to explore what’s on offer.
However, it’s important to note that some ingredients can make your IBS symptoms worse, such as high-fat, greasy and spicy foods, Mr Kinross said.
It is best to stick with familiar foods that are gentler on the stomach.
Lean protein, vegetables, and whole grain meals are also recommended by the surgeon.
3. Slowly walk
You may be tempted to fall asleep on your hotel bed once you’ve enjoyed the buffet.
According to Mr Kinross, a gentle walk can be beneficial for the body. It will help you reduce bloating, and improve digestion.
It doesn’t have to be a long walk either.
Just 10 minutes wandering around after a meal is sufficient to aid digestion.
Try to include gentle walking into your routine, whether you are exploring a city or enjoying a vacation at the beach,” said Mr Kinross.
4. Snack wisely
To be safe, Ms Kincross suggests having IBS friendly snacks on hand.
He said that bananas, plain crackers and rice cakes are all easy to digest and provide quick sustenance for IBS sufferers without aggravating symptoms.
5. Reduce your fibre intake
Fiber is essential for digestive health.
Kinross cautioned that eating excessively can result in discomfort or bloating.
Fermentation of high-fibre food can cause abdominal discomfort and gas.
So it’s best to steer clear of beans, chickpeas and lentils before taking off on a long-haul trip.
Mr Kinross advised: “Avoid high-fiber foods such as white rice and lean protein before your flight to reduce the chance of IBS during travel.”
6. Minimise stress
Travelling can be a nightmare, from airport delays to planning your route.
What can you do to combat it? Mr Kinross suggests using relaxation techniques, such as meditation, deep breathing, and yoga, to lower stress levels.
Ensuring you have some ‘me time’ during your trip to rest and unwind can also contribute to a more enjoyable experience and reduce those IBS flare-ups, he added.
Finally, for those who suffer with IBS on a regular basis, don’t forget to pack any necessary medications or supplements that you know can help.
They will provide you with peace ofmind and help you in case you become stuck.
And if you’re on any prescribed medication for IBS, it’s worth consulting your doctor before your holiday to ensure you have an adequate supply and any necessary documentation should you need it.
Kinross explained that by implementing these strategies you will be able to enjoy the summer while keeping IBS away.
“However, if you experience persistent or severe symptoms, don’t hesitate to seek advice from a doctor.”