POV: You Love to Travel but Worry About Your Gut Health
Travel is one of life’s greatest joys - new sights, tastes, and experiences. But for anyone with a chronic gut condition like Crohn’s, Colitis, or IBS, the thought of different foods, contaminated water, disrupted routines, dehydration, or an increased risk of GI infections can feel daunting. These changes can throw your gut off balance, leading to bloating, constipation, gas, discomfort, diarrhoea, or even pain.
The good news? With a little prep, it’s absolutely possible to explore the world with confidence. As a registered nutritional therapist and health coach living with Crohn’s, here’s what I always pack to support my digestion while travelling, including my go-to supplements.
1. Ground Flaxseed
I buy pre-ground flaxseed for convenience and pack it in a small Tupperware. If possible, I store it in the fridge to keep it fresh.
Gentle fibre to support regularity
Quick microbiome boost
Easy to sprinkle on breakfast or snacks
2. Mixed Nuts & Seeds
I rarely travel without a cheeky bag of nuts or seeds. They’re my safety blanket when options are limited.
Fibre + healthy fats for blood sugar balance
Familiar snacks reduce gut stress
Great sprinkled over meals
3. Fresh Ginger Root
Ginger is a simple, food-first way to keep your digestion happy and it travels well.
Soothes nausea and digestive discomfort
Supports motility
Perfect for morning tea
4. Herbal Tea Bags
Always handy for a mid-afternoon reset or after-meal digestion support.
Peppermint or fennel to ease bloating and gas after eating
Green tea packed with with antioxidants to help the liver
A comforting constant when away from home
5. Healthy High-Fibre Snack Bars
My go-tos: Bio&Me, Pip & Nut, The Gut Stuff.
Well-tolerated if local options are limited
Fibre boost to keep energy and digestion balanced
6. Electrolytes
I love Ancient+Brave True Hydration. The sachets are brilliant for travelling. If you’d like to try, you can grab 20% off using my code PIPPAGROVES.
Helpful with hot climates, long flights, or jet lag
Hydration = happier digestion
Helps prevent constipation and boosts energy
7. Digestive Enzymes
My go-to: Biotics Research or Time Health.
Helps break down meals and unfamiliar foods more efficiently
Especially helpful for richer meals or more meat than usual
8. Saccharomyces Boulardii
My go-to: Invivo or Cytoplan.
Prevents traveller’s diarrhoea by reducing harmful bacteria
Supports the microbiome when routines are off
⚠️ Not for those with weakened immune systems, yeast allergy, or short bowel syndrome. Always stick to what you already tolerate and check with your healthcare practitioner.
9. Myota Gut Booster
I take this on every trip - near or far! You can use PIPPA20 for 20% off your first order/subscription.
Easy prebiotic addition to nourish friendly bacteria
Low FODMAP fibre boost, reduces constipation
10. Activated Charcoal
My go-to: G&G Vitamins or Kiki Health.
Helps with bloating and gas from unfamiliar foods or airplane meals
Short-term use only, taken 2+ hours from other meds/supplements with plenty of water
11. Dioralyte
Emergency support if diarrhoea hits. You can get it from most pharmacies.
Replaces lost fluids & electrolytes
Gentler than anti-diarrhoeals and widely available
IBD-Specific Travel Tips
Travel when your IBD is stable if possible
Pack enough meds + extras
Stick to foods you tolerate
Hydrate, hydrate, hydrate
Use bottled water, avoid ice cubes
Be cautious with raw foods and street vendors
Carry a small emergency kit in hand luggage
Ensure adequate travel insurance
Minimise stress
Don’t be afraid to ask for meal amendments
Pack foods and supplements that work for you—even if it means a bigger suitcase!
A great resource I always recommend is IBD Passport, which offers fantastic travel support for those with IBD.
Travelling with a sensitive gut or chronic condition takes some planning, but it shouldn’t stop you from seeing the world. With the right snacks, supplements, and strategies, your gut can stay happy while you explore.