One of the best parts of vacation is enjoying food. Whether you are travelling internationally, taking a road trip, camping, or visiting somewhere local, food is often part of the experience. But for someone with IBS, food choices can also bring worry.
In the webinar, Dr. Viktoriya Zabigaylo, ND explained that people with IBS do not always need to avoid everything on vacation. She shared that she is a proponent of eating as much variety as possible, as long as you tolerate it well.
You Do Not Always Have to Avoid Everything
Vacation should still feel enjoyable. It can be frustrating to feel like you have to avoid many foods while everyone else is trying new meals.
The goal is to understand your triggers and make choices that reduce the chance of symptoms, without making the trip feel overly restricted.
If you are currently following a low-FODMAP diet, or if your healthcare provider has instructed you to follow it, then your approach may be more specific. But Dr. Viktoriya also noted that the low-FODMAP diet is typically meant to be followed for a shorter period, with food reintroduction afterward.
If possible, it may be better to plan the timing of that diet before or after travel, depending on your situation and guidance from your provider.
Know Your IBS Food Triggers
If you are not strictly following a low-FODMAP diet, it may help to focus on your known triggers. Many people with IBS know certain foods are more likely to bother them.
But that does not always mean those foods need to be completely avoided in every situation.
Dr. Viktoriya explained that FODMAP foods can be dose-dependent. These foods ferment more in the gut and may cause gas, bloating, discomfort, or changes in bowel movements.
But the amount matters. The more you eat in one sitting, the more likely symptoms may happen.
Try Smaller Portions of Trigger Foods
One example Dr. Viktoriya gave was lactose. Instead of having a meal with heavy cream and parmesan cheese followed by ice cream, you may choose a smaller amount of cheese with the meal and avoid stacking multiple lactose-heavy foods at once.
This may make it easier to enjoy the food without triggering a major flare-up.
This approach is about limiting triggers rather than always eliminating them. For some people, smaller portions may be tolerated better than large amounts. This can make vacation eating feel more flexible.
Support Digestion With Fiber
It is also helpful to support digestion with foods that keep your body regular. Fiber was one of the main things Dr. Viktoriya Zabigaylo, ND recommended keeping in mind while travelling.
You could add fruit to breakfast, include vegetables at lunch or dinner, or carry high-fiber snacks such as nuts, granola, or a piece of fruit.
Stay Hydrated While Eating Differently
Water is another simple but important support. When travelling, especially in the summer or in warmer destinations, dehydration can happen more easily.
People may also drink more alcohol, coffee, or carbonated beverages on vacation. Balancing these with enough water may help reduce the chance of constipation and digestive discomfort.
Herbal teas may also be helpful after meals. Peppermint, chamomile, and ginger were mentioned as options that can help soothe post-meal bloating or cramping.
For additional support with IBS, bloating, bowel changes, or SIBO-related digestive concerns, visit HealthBuddha’s digestive health support page.
Final Thoughts
Enjoying local food with IBS is not about being perfect. It is about knowing your body, watching portions, avoiding too many triggers at once, and supporting digestion with fiber, hydration, and routine.
With a little planning, you can still enjoy meals on vacation while reducing the chance that IBS symptoms take over the experience.
