Having irritable bowel syndrome (IBS) is already a big deal in itself, but if you also have to travel it becomes a lot more challenging. Finding yourself in an unfamiliar environment and being out of your comfort zone can be so difficult that some IBS sufferers don't travel at all to avoid the hassle of managing their symptoms. However, with careful planning and preparation, you can enjoy traveling just like anyone else.
Steps
Method 1 of 3: Plan Your Trip Carefully
Step 1. Bring a change of clothes
When packing your suitcase, it's a good idea to always carry a change of clothes with you in case the worst happens.
- If you are traveling by train or bus, keep this replacement in your hand luggage (not in the luggage compartment) so you can easily access it in an emergency.
- Put your spare clothes in a plastic bag, which comes in handy for storing dirty clothes in case of an emergency.
Step 2. Bring a supply of tissues and wipes
It is a common feature of public restrooms that they are out of toilet paper and paper towels, so you should bring your own wipes, or even a roll of toilet paper that you can use while traveling.
It's a good idea to have a pack of antibacterial hand cleansing gel with you, too, in case you don't find soap in the bathrooms
Step 3. Always sit in the aisle seat when traveling by plane
This way, if you have a sudden need to go to the bathroom, you can reach it quickly without having to disturb other people.
You should also try to get as close to the bathroom as possible. If necessary, you could discreetly inform a flight attendant about your health problem and ask if you can be transferred to seats closest to the restrooms
Step 4. Travel by car rather than bus whenever possible
If you can, it is ideal for you to travel with your own car, rather than taking public transport. That way, if you are in urgent need of the toilet, you can easily find a gas station.
- When traveling by bus, you can hardly ask the driver to stop, and you would find yourself suffering in silence waiting for the next scheduled stop.
- If you absolutely must travel by bus, find out about the total travel time and the stops on the way. This way, you can try to plan your bathroom visits in accordance with your travel schedule.
Step 5. Choose accommodations that have a bathroom in the room
If you go to a hotel or hostel, make sure the room has a bathroom. This will allow you to use it with peace of mind when you need it, rather than having to wait for other people you share it with to release it.
Step 6. Plan the places you are going to eat
Before embarking on a trip, it's a good idea to do a little research about the types of restaurants or grocery stores that are available at your destination.
- This way you can avoid making bad choices, such as eating in fast food restaurants where the food is high in fat and low in fiber.
- If you find that there are no suitable solutions for your needs in your destination, you will need to think about preparing your meals from the start and taking your meals with you.
Step 7. Learn to ask to go to the bathroom in the target language
If you go to a foreign country where your language is not spoken, it is a good idea to at least learn the phrase: "where is the nearest toilet?" in the local idiom.
- You should also learn the essential phrases for basic directions, such as "left", "right" and "straight", so that you can understand the person's response.
- The last thing you want is a confusing conversation with someone in a foreign language when you desperately need to use a bathroom.
Method 2 of 3: Stick to the Diet
Step 1. Eat a variety of high-fiber foods if your IBS problem involves constipation
Fiber makes it easier to empty the intestines and clear the digestive system. You should consume 20-35 grams of fiber every day to deal with your constipation.
- Most fruits and vegetables are good sources of fiber. Wholemeal bread, cereals and beans are also excellent. You can still eat other foods you enjoy, as long as in moderation.
- However, avoid traumatizing the body with a sudden increase in fiber, especially when you know you need to travel. Since you suffer from IBS, eating too much fiber in a short time leads to a rebound effect, meaning that after having constipation, you will suffer from diarrhea instead.
- Give your body time to get used to more fiber. You can increase your intake by 2-3 grams per day.
Step 2. Eat light foods and avoid greasy and greasy foods when suffering from diarrhea
One of the most frustrating symptoms of IBS is diarrhea, which is also the reason most people prefer to stay at home when they have IBS. If you are planning to travel, you need to know the right food you should eat.
- In the first 24 hours after a bout of diarrhea, you need to focus on eating light, dense foods, as they tend to stay longer in the stomach. Examples of these foods are white rice, potatoes, bananas, oatmeal, apple juice, yogurt, blueberries, toast, and baked chicken (without fat and skin).
- There are also foods you need to avoid before, during and after your trip. Not eating these foods will save you a lot of inconvenience. The ones that can make your diarrhea worse are mainly fatty and greasy foods, milk, ice cream, butter, cheese, alcohol, caffeinated drinks, artificial sweeteners, beans, cabbage, cauliflower, broccoli, and contaminated foods.
Step 3. Avoid foods that can cause bloating
This is another unpleasant symptom of IBS, but it can usually be easily managed with the right food.
- Avoid vegetables like broccoli, kale, and Brussels sprouts. These foods release sulfur and raffinose into the stomach which increase its distension.
- Don't eat simple sugars like candy and chewing gum. This is particularly important when traveling. Chewing gum can increase your gas supply, while candy and junk foods are high in empty calories and sugar that only serve to feed and feed the bacteria in your stomach, which then releases more gas. In addition to this, the sugar quickly travels to the small intestine causing cramps - another symptom of IBS.
- Stop smoking. Bloating occurs when there is an excessive amount of air inside the stomach. This can be exacerbated by the air you introduce by smoking. Therefore, getting rid of your addiction can significantly improve IBS symptoms.
Method 3 of 3: Relieve the Symptoms
Step 1. Take loperamide to manage diarrhea
This drug works by slowing down bowel movements. The starting dosage is 4 mg, to be taken by mouth after the first discharge.
You can later take another 2 mg after a second discharge of liquid stool. However, do not exceed 16 mg in a single day
Step 2. Take milk of magnesia (magnesium hydroxide) when you suffer from constipation
This drug works by increasing the fluid in the intestines, helping to soften the stool. You can take 20 to 60ml by mouth once a day.
Step 3. Take an antiemetic to prevent vomiting and nausea
A good antiemetic is metoclopramide, which should be taken as 10 mg tablets every 8 hours when needed.
This drug relieves nausea and vomiting by relaxing the smooth muscle of the digestive tract, thereby reducing its activity
Step 4. Take domperidone if you suffer from bloating and gas
For bloating and flatulence, you should take one 10 mg tablet three times a day (or as needed) to avoid excessive gas build-up in the digestive tract.
Drugs belonging to this class stimulate the smooth muscles of the stomach and intestines to shred and push waste into a faster motion, thus eliminating the waste along with the gas
Step 5. Try some herbal remedies to relieve IBS symptoms
There are several herbal remedies that can be helpful for this ailment.
- For example, drinking even a cup of chamomile tea can help relieve abdominal spasms and cramps, as it acts as a muscle relaxant. Fiber supplements can also help those with constipation. Simply add one sachet of fiber supplement to your daily meal.
- To ease diarrhea, try eating at least one serving of fruit jelly every day before meals to thicken the stool (but not enough to cause constipation).
