Let’s face the truth: who wouldn’t wish to be lying on the beach right now, soaking up the sun, listening to the rhythmic sound of the ocean waves, drinking some fresh coconut water to stay hydrated and planning what to order for dinner at the local restaurant? However, if you suffer from IBS, your holidays might turn into nightmares: you’ll most likely feel bloated or constipated; you won’t know whether or not you can enjoy most of the food; coconut water is a taboo; you’ll feel anxious and restless, and also uncomfortable in your expensive swimsuit, after all of those months of hard dieting and training at the gym. I can confidently say so, because that was exactly the description of my old self during my so-long-awaited honey moon in Thailand. I had no notion of low and high FODMAP foods back then, and was following a highly raw vegan diet. I spent 13 out of 17 days in constant pain: bloated, nauseated and frustrated. I remember I would mix up a variety of fresh local fruit for breakfast, in the hope that that would help me detox my body, and I would often have some fruit after my workouts and for lunch – not to mention all the coconut water I would drink throughout the day, to “balance my electrolytes”.
1. Vegan Probiotics
Whether or not you have IBS, taking probiotics on a daily basis will do wonders for your gut. However, recent research has suggested that probiotics can be extremely beneficial for IBS sufferers, although symptoms might reappear, if their consumption is discontinued (you can find some interesting stuff here). Whenever I travel, I always make sure I have vegan probiotics with me, which I have first thing in the morning, at least 20 mins prior to my breakfast. If you’re not vegan, you still want to make sure your probiotics are at least dairy free: you don’t want to take the risk of ingesting lactose. Probiotics keep best in the fridge, so make sure your room has one, when you book your hotel!
2. Protein Powder
Breakfast and snacks can be a real pain in the neck when you’re on holiday, as sometimes it’s hard to find low FODMAP options. This is why I always pack some protein powder in my luggage. I usually buy my supplements on Bulk Powders, but protein powder normally comes in soft bags which are not always safe to carry in your luggage, as they might open up and mess up your clothes. Two great substitutions are the Vega Essentials Shake and the Garden Of Life Raw Organic Protein Powder. The former is more affordable and tastes real great; the latter is raw and the ingredients are highly certified, but, I have to admit, I don’t particularly enjoy the taste, and it’s also a bit pricey. I’m a fan of vanilla, when it comes to protein powders, but chocolate is also a great choice, if you don’t enjoy the vanilla flavour. Just read through the ingredients, to make sure there’re no high FODMAP sweeteners. 😉
3. Oats And Oatcakes
If you’re renting a holiday flat (highly recommended), you might want to bring along your favourite oats, in case you need a quick breakfast or meal. Oats saved my life so many times when I went away, and they’re also quite cheap!
If you’re staying in a hotel, however, you might want to consider having oatcakes always with you. A protein shake, 5-6 oatcakes, 1 kiwi (usually available in every hotel breakfast) and possibly some nuts will be an excellent, low FODMAP breakfast to start your day off the right way. You can also keep oatcakes in your bag or backpack, and have them as a snack throughout the day.
4. Mixed Nuts And Seeds
Nuts and seeds are always a holiday staple, whether or not you have IBS. Just mix up some almonds, walnuts, pecans, Brazil nuts, macadamia nuts, pumpkin seeds and sunflower seeds and bag them. You can snack on them at any time. Just watch your intake, as they might become high FODMAP, if you overdo them.
5. Protein Bars
Protein bars are an awesome snack when you’re away. Just bear in mind that most of them have a lot of high FODMAP ingredients. My favourite bar is the Pulsin’s Maple and Peanut. It’s vegan, with a pretty decent macro ratio and tastes great. I found that I can tolerate it quite well, although I can’t have more than 1 a day and possibly not everyday. I really love the brand and highly recommend you try all of their flavours, if you’re not on a strict low FODMAP diet. Otherwise, just stick to the Maple and Peanut flavour and won’t be disappointed, I promise! 😉
6. Resistance Bands and Hip Circles
Exercising is paramount for your gut health and is recommended in all IBS therapies. Resistance bands and hip circles are great tools, when your hotel or flat doesn’t have a gym, or when the weather outside is not so great. There’re a variety of exercises that can be performed with just resistance bands and your bodyweight: just get creative! If you really don’t know where to start, you can draw some inspiration on YouTube.
7. Running Shoes
Lastly, I always make sure I travel with a pair of running shoes, so I have no excuses not to go for a run or a hike. Hiking is one of the most enjoyable experiences to discover new places and breathtaking views, especially when you’re close to the woods. Trekking can also be an amazing option, if you’re in the mountains (just make sure you wear proper shoes and socks though!). Anyway, even when you’re just visiting a city, you can prefer walking over taking the bus, and exploring hidden neighbourhoods or mews. Just make sure you keep a map always with you, and you’re able ask the fundamental questions in the local language, in case you get lost! These are my current shoes. I love them because they’re very light in weight, quite affordable and extremely comfy – plus I just love wearing bright colours!
Go and Explore!
Don’t let IBS stop you from enjoying your holiday. Everyone deserves unforgettable holidays to recall, when outside it’s rainy and cold, as well as future holidays to plan and look forward to, when work stresses you out.
These were my basic holiday tips – I hope you’ve found them helpful. What are yours? Are there any more things to take care of, when you travel with IBS? Comment down below! 😉
