6 Tips for Traveling on a Low FODMAP Diet

Before your next trip, it's a good idea to revisit your process for getting ready to travel when you have a chronic illness like Irritable Bowel Syndrome (IBS). It's also important to plan ahead when you're on a special diet, like the Low FODMAP Diet, to avoid triggering symptoms. This article covers six tips for traveling on a Low FODMAP Diet.

Tip #1: Research local restaurants ahead of time

As soon as you know your destination and you have an idea of your itinerary and the hotel or Airbnb you're staying in, the first thing to do is start researching local restaurants. Make sure to bookmark your finds.

ExpertTip: Create a folder for each city you visit to organize your bookmarks by location in case you visit that city again in the future. This exercise will allow for easier planning when traveling on a Low FODMAP Diet in the future.

How to choose a FODMAP friendly restaurant

Your process for vetting restaurants when traveling on a Low FODMAP Diet should include the following steps:

Look for a gluten-free menu

If a restaurant has gluten-free options, then you can typically modify your way to a FODMAP friendly meal. Gluten-free items are typically labeled on the menu. If they have vegan options that's even better, since the Low FODMAP Diet is a gluten- and dairy-reduced diet.

Call ahead to ask questions

Calling the restaurant ahead of your visit can relieve a lot of your anxiety if you're unsure about something or have additional questions about ingredients and modifications. It's best to call a restaurant before your visit, so they can take the time to properly address your concerns and answer your questions. Once you're sitting at the table, it's so busy it's difficult to get your questions answered and you end up holding up service for the rest of the guests at your table.

Expert Tip: Don't call a restaurant when they're busy. Basically, don't call during lunch or dinner service. The person who usually answers the phone is a host or bartender (because they're usually the ones taking reservations and take out orders). They probably can't answer your questions like a manager or cook can, and those employees will be too busy during lunch and dinner service to answer your questions fully.

It's important to learn what to watch out for when reading a menu. Some restaurants have seasonal options that don't always include a description. For instance, "seasonal vegetables" sounds like it could be a safe option when on the Low FODMAP Diet, but in some cases, those vegetables can be high in FODMAPs or marinated in a sauce that isn't safe. Descriptions can also be misleading. When a menu says the seasonal vegetables includes "bell peppers," that could mean red bell peppers, which are safe, or green bell peppers, which are not. Calling the restaurant to clarify ahead of time can reduce a lot of stress before you get there.

Restaurants may also have separate, gluten-free menus that aren't advertised online or can accommodate a specific dish for you if you provide the chef enough time to prepare it. There can also be unknowns about whether meats are pre-marinated in common ingredients such as wheat, onion, or garlic.

If you're not choosing the restaurant, it's even more important to check out the menu or call ahead before going, since your choices can be more limited at a restaurant you didn't vet yourself.

Tip #2: Bring snacks and supplies to cook with

You never know where your vacation may take you. You might be so busy on the go, site-seeing, shopping, and visiting with family that time slips away from you. In a pinch, you might find yourself reaching for a convenient snack or meal even if it's not Low FODMAP. Do this several times and all of a sudden you've triggered a flare up and you're miserable the rest of your vacation. We all get a little lax with our diets when we go on vacation and the same goes for those of us traveling on a Low FODMAP Diet. So, it's always good to have safe snacks and prepped meals ready for those vulnerable moments.

Tip #3: Find the nearest grocery store and stay somewhere with a kitchen

If you can't travel with food or it's just a hassle, there are a couple of ways to overcome this obstacle. First, when choosing a hotel or Airbnb, look for a place that has a full kitchen or at the very least, a kitchenette (with a microwave and mini-fridge). Second, once you know where you're staying, find the nearest grocery store so you can grab what you couldn't bring with you.

If you end up in an accommodation that doesn't have a kitchen, it's good to at least have a fridge to keep safe items like fresh fruits and vegetables or leftovers from a restaurant that you can eat later. Overeating can trigger IBS symptoms, but it's hard not to overindulge if you're spending a good amount of money each day eating out. You don't want that money to go to waste! That's why I prefer staying at house through Airbnb, so I have access to a full kitchen.

Expert Tip: Even if you're staying at an Airbnb, that doesn't mean they'll provide everything you need for Low FODMAP cooking. Think about some of the items with which you would typically want to cook. For example, the Airbnb might have garlic powder, but that's not Low FODMAP. It's likely that you substitute garlic powder with garlic-infused oil which is a specialty item that's expensive and not always available in your local grocery store. So, you'll either have to go without it or bring a small container of it with you.

Tip #4: Schedule travel around meal times or plan for what you'll eat en route

We've talked a lot about prepping for when you get to your destination, but what about while you're traveling to it? If possible, it's always a good idea to plan your arrival times around meal times, so you're not actively traveling during lunch or dinner. Additionally, your Low FODMAP options might be different depending on your mode of transportation, so it's important to do your research ahead of time.

If you do end up traveling during meal time, you might not be satisfied making a meal out of snacks. Don't stress. There are a few ways you can accommodate your appetite while traveling on a Low FODMAP Diet.

Fast (casual) food

Fast food is the least accommodating option, but definitely the most convenient if you can make it work! You might have better luck at a fast casual restaurant like Culver's or Red Robin where you can grab some gluten-free options. Check out our article on Gluten-Free and Low FODMAP Options at Culver's.

Stop for a picnic

If you're driving, you can pack a lunch and take a break at a rest stop along the way for a picnic. This isn't just a safe option, it's also budget friendly and potentially healthier!

Meals provided on trains and planes

Typically, if your'e traveling for a certain length of time on a train or plane, there are prepared meals available either with the price of your ticket or at an additional cost. However, these may not be the most FODMAP friendly options. Although most places are starting to expand their menu options to accommodate more allergies, the Low FODMAP Diet can be more constraining. So, receiving a gluten-free or vegan meal doesn't always equate to it being Low FODMAP.

According to Amtrak's website, "Most dinner entrees are not prepared on the dining car. The fat, cholesterol, sodium, gluten, wheat and peanut content may vary, and cannot be controlled or modified by the chef." But it doesn't hurt to call 24-72 hours ahead to ask for accommodations. Amtrak also allows passengers to bring their own food and beverages with them. They will even provide ice for a cooler, but don't expect to be able to use a microwave to heat up your food. The FDA prohibits the use of microwaves by passengers for health and safety reasons. So, get ready to brown bag it with a sandwich and chips!

Additionally, most airlines provide special meals upon request with at least 24 hours notice. You might be able to request a special meal while booking your airfare. Remember to check out their website or call ahead of time.

Tip #5: Pack necessary items in case of a flare up

In a previous post, 7 Tips When on a Low FODMAP Diet, I talk about creating an IBS "First Aid" Kit to carry with you at all times in case of a flare up. Be sure to pack this kit when traveling on a Low FODMAP Diet so you don't have to re-buy any of those items while you're away. There's nothing like having to run out to discretely purchase antidiarrheal medication while you're on vacation!

Also, be sure to pack appropriate clothing in case of symptoms like bloating and abdominal pain. Yes, you might have spent some time getting into shape for your trip and want to wear that form-fitting shirt or dress. But, in case of a flare up, you'll be happy to step into some looser-fitting clothing.

I also like to throw in some green tea and peppermints to calm my stomach and help aid digestion. Just think about what helps you get through a flare up and pack those items in self-care bag. Hopefully, you won't have to unzip that bad boy, but you'll have it for peace of mind.

Tip #6: Be flexible. You're on vacation!

This all may seem a bit overwhelming to plan for when you're already doing so much planning for your tip. And I'm here to tell you there's no need to stress out when traveling on a Low FODMAP Diet. You are not perfect and you are not going to be prepared for everything life throws at you. So, remember to be flexible.

Vacations can be stressful and can be made even more stressful with the addition of a chronic illness like IBS. But, it's important to know that IBS symptoms can also be triggered by stress. Take a moment throughout your trip and the planning process to remind yourself to relax. If you work yourself up and think you're going to get sick, you probably will get sick from sheer stress.

So, do what you need to do to feel prepared so you don't stress out and you're not trying to figure out what to eat on the fly, but don't over prepare to the point that you're not able to be flexible and have some fun. Prepare enough, but not too much because you're never going to be able to prepare for every scenario and sometimes you just have to be flexible.

What tips do you live by when traveling on a Low FODMAP Diet? If we didn't cover them here, leave them in the comments!