This blog post does contain affiliate links which means I make a small commission off of a purchase at no cost to you! Thank you for supporting this blog and my work.
Traveling with IBS can be an incredible experience, but your gut might not always agree. From long flights and unfamiliar foods to schedule changes and stress, it’s no surprise many people with IBS feel bloated, backed up, or uncomfortable on vacation.
Support Digestion from the Top Down (In Ways You Can Actually Do While Traveling)
Digestion starts with your brain even more than your stomach acid. If you’re scarfing food on the go or multitasking at the airport, your gut will notice.
Here’s what to do while traveling:
- Pause and take deep breaths before meals (inhale for 4, exhale for 6) to activate “rest and digest” mode
- Chew thoroughly—even that airport sandwich
- Ask for lemon water if available at restaurants or cafes
- Use digestive bitters like Earthley’s spray if you’ve packed it
These habits help stimulate digestive juices naturally so food can move through your system efficiently.
The good news? A little gut prep goes a long way. Here’s exactly how I prepare my gut before and during a trip so I can enjoy myself and feel good doing it.
Prioritize Motility and Nervous System Support
Constipation is one of the most common IBS symptoms triggered by travel. It’s not just the food; It’s the stress, long flights, disrupted routines, and hydration changes.
Nervous System Support
Your gut motility is directly tied to your nervous system. If your body is in fight or flight, it deprioritizes digestion.
Try these:
- Take 3 to 5 deep belly breaths before meals
- Hum, gargle, or splash cold water on your face in the morning to stimulate the vagus nerve
- Walk daily, even 10 minutes after meals to support motility and bile flow
Choose the Right Magnesium
Magnesium is powerful for motility support. Here’s how to choose based on your travel needs:
| Magnesium Type | Best For | Product | When to Use | Discount |
|---|---|---|---|---|
| Glycinate | Sleep and gentle nervous system support | Jigsaw Mag Soothe Gut Personal Magnesium | Before bed for restful sleep | Jigsaw: Code HEATHER10 Gut Personal: DRHEATHER |
| Citrate | Constipation | Perfect Supplements Magnesium Citrate | If you tend to get backed up while traveling |
If you’re new to magnesium citrate, start small (half a scoop or capsule) and pair it with water and electrolytes. Ideally aim for 3-5x your body weight in mg of magnesium (start with 3x your body weight and increase as needed)
Don’t Forget Potassium and Sodium
Potassium is essential for muscle contractions in the gut. Without it, you may struggle with regular bowel movements.
Travel-friendly sources:
- Potassium Cocktail from Jigsaw Health (Code HEATHER10)
- Potassium-rich foods if available: bananas, coconut water, potatoes, oranges, dried apricots
- Add Redmond Relyte, sea salt, or cream of tartar to water for a DIY electrolyte drink
Low potassium can make motility sluggish—even with magnesium on board.
Use the PFFC Method for Balanced Travel Meals
When travel throws off your routine, use the PFFC formula to stay grounded:
PFFC = Protein + Fat + Fiber + Color
Build your meals like this:
- Half your plate with veggies or fruit
- A fistful of protein like eggs, chicken, or protein powder
- A fistful of fiber-rich carbs like beans, potatoes, oats, or whole grains
- Add healthy fats like olive oil, nuts, seeds, or avocado
- ½ the plate with color → think veggies or fruit (great for antioxidants, hydration, and gut motility)
- A fistful of protein → chicken, beef sticks, fish, eggs, protein powder
- A fistful of fiber-rich carbs → potatoes, oats, beans, fruit, whole grains
- Always include added fat → olive oil, nuts, nut butter, ghee, seeds, avocado
→ Fat supports satiety, hormone balance, and helps you absorb fat-soluble vitamins (A, D, E, K)
✨ This combo helps prevent energy crashes, bloating, and cravings. And it works whether you’re at a restaurant or throwing together a meal in an Airbnb kitchen.
PFFC-friendly travel snacks include:
- Healthy Eating On the Go Bars
- Trail mix or almond butter packets
- Collagen packets or superfood powders
- Fresh fruit and nuts
- Hard-boiled eggs and crackers
Pack a Travel-Friendly Supplement Kit
You don’t need your full protocol on vacation. Just the essentials that support your root causes, digestion, hydration, and sleep.
If you don’t know your root causes, take this quiz to find out in 2 minutes.
Here’s how I pack:
| Root Cause | Travel Support |
| Slow motility | Ginger capsules, ginger tea, Magnesium citrate, daily movement, Sunfiber packets, support your circadian rhythm and get outside in the morning |
| Low stomach acid | Digestive bitters, lemon water, deep breathing before meals |
| Poor bile flow or digestion | Digestive enzymes, bitters, walking after meals |
| Dehydration or low minerals | LMNT, Potassium Cocktail (Code HEATHER10), salty snacks |
| Trouble sleeping | Mag Soothe, blue light blockers, herbal teas or Beam Dream |
Leave behind the “just in case” bottles and bring only what truly supports you.
Symptom Relief if You Start Feeling Off
Even with the best prep, symptoms can show up. Here’s how to manage them quickly:
For Bloating and Gas
- Ginger or peppermint tea
- Digestive bitters before meals (like these from Earthly)
- Walks after meals to reduce trapped gas
For Constipation
- Magnesium citrate (Perfect Supplements has a great option)
- Potassium Cocktail for potassium and sodium
- Digestive enzymes (like these from Gut Personal)
- Vagus nerve stimulation (hum, gargle, cold water)
For Nausea
- Bitters before meals (like these from Earthly)
- Ginger tea or capsules
- Simple, warm meals until symptoms subside
For Heavier or Richer Meals
- Sunfiber packets for gentle fiber support
- Organifi Red or Green Juice for nutrient boosts (link for $25 off)
Stick With the Rhythms That Support Your Gut
Traveling with IBS doesn’t mean throwing out every habit. Stick with these simple routines to support digestion, energy, and regularity:
- Morning sunlight to regulate circadian rhythm and digestion
- Daily movement to support motility and mental clarity
- Sleep routine to signal safety to your nervous system
- Morning bowel routine (quiet time, warm water, stretching) to keep things moving
Tip: Use a flipped trash can or stack of towels if you don’t have a squatty potty.
A Little Gut Prep Goes a Long Way
Traveling with IBS doesn’t have to feel overwhelming. The more you prep ahead, the more freedom and ease you’ll feel while you’re away.
Know your root causes? Bring only what supports them.
Not sure? Take this quick quiz to find out (takes 2 minutes or less)
Stick with the basics—balanced meals, hydration, movement, and restnand focus on rhythms, not perfection. Most importantly, give your nervous system a preview of safety. Even a few minutes of visualization before your trip can help your brain and gut feel calm and in control.
You deserve to enjoy your trip without digestive drama. With a little planning and a lot of self-trust, you absolutely can!
