5 top tips for travelling on the Low FODMAP Diet

5 top tips for travelling on the Low FODMAP Diet

The Low FODMAP Diet can feel really restrictive, especially on the elimination phase, and can be tough to stick to when you’re cooking for yourself at home.

Throw in a new environment, maybe with a journey overseas, different cuisines and a language barrier to boot and it’s no wonder travelling can be a trigger for those of us with a sensitive gut!

So after many years of experience, I wanted to share some of my top tips and tricks for travelling on the Low FODMAP Diet, to help keep your tummy happy and your mind free and able to have the trip of a lifetime.

Do a bit of research before you go. I love to discover new places when I’m away but travelling on the Low FODMAP Diet can be made so much easier through a bit of prep beforehand. Find out what’s in some of the most popular local dishes and see if you can locate one restaurant you think might be suitable in case you need to call on it last minute. I’ve also had friends print out their key triggers in the local language on a small card they can carry in their bag, in case they need to make it really clear to restaurant staff the foods they’re trying to avoid.
Pack snacks. From the get-go, have an emergency stash of low FODMAP foods with you. Some of my favourite non-perishable goods include crisp-bread, flapjacks and wraps, while a couple of sachets of instant porridge oats stashed away in my luggage are my secret weapon if I need a simple breakfast that’s full of fibre. I also love making my own snacks that I know are suitable for the journey, such as Cheese Straws, Savoury Crackers or Salted Chocolate Chip Peanut Butter Cookies. There’s a good chance your fellow travellers will love you for making them too!
Take advantage of self-catering facilities in AirBnB’s, apartments and hostels. Eating out all the time on holiday is GREAT, but it can be heavy going on your tummy – plus get expensive! Cooking yourself or with your travelling companions is not only a great way to have some control over your meals but is a wonderful opportunity to explore the local produce too. Go to Markets, talk to the locals and enjoy a seasonal FODMAP-friendly feast that you can be proud to have made.
Carry those emergency essentials. If you are struck by symptoms of IBS, the last thing you want to be doing is spending your time hunting down a pharmacy for any needed medication. I have a small bag with my go-to’s that I always carry with me (even when I’m not travelling) so I know I’m prepared, just in case.
Don’t let IBS and the diet take over your travels! It can be tough, but there’s no point in worrying about the unknown. Try and plan ahead so that you’ve done everything you can and then all that’s left to do is relax and enjoy yourself. Plus, while holiday and travel stress can be a trigger for IBS symptoms in some people, others feel more relaxed and so are able to tolerate more foods away that might usually be problematic. As always, everybody is different, so learn what works for you.

What tips do you have? Let us know!

About the author

Emma Hatcher

Emma Hatcher is a trained cook, food blogger and author, living in London.

After years of suffering with IBS, she came across the Low FODMAP Diet and has never looked back. Her hugely popular blog, She Can’t Eat What?!, provides delicious free-from recipes along with empowering content and funny, relatable stories for those with food intolerances. It celebrates ingredients and good food whilst offering tips and tricks for looking after your gut in today’s stress-filled, modern lifestyle.

Emma’s debut cookbook, The FODMAP Friendly Kitchen, was published in January 2017 in the UK, Australia and New Zealand.