Five tips for travelling with grumpy guts

We all deserve to explore, take breaks, and create memories. But let’s be honest, when you live with a digestive condition or symptoms, travel can come with a few extra worries.   

If you’re able to travel, whether a local day trip or somewhere further afield, know that you’re not alone in feeling worried or anxious. A little planning and preparation can help you feel more in control. Let’s fasten our seatbelts – it’s time to get to grips with travel.

Please note that these tips are not exhaustive and might not be applicable or suitable for everyone living with a digestive condition. You know your body best, and it’s important to discuss any questions or concerns you may have with a medical professional as early as you can when your trip has been planned.

1. Pack your essentials

Knowing what to pack can feel overwhelming, especially with a digestive condition. Here are some ideas on things you might want to pack: 

• Your prescribed medications: If you’re flying, keep them in your hand luggage. If you’re going abroad, check if you need a doctor’s note. There may be a charge for this. You may also want to talk to a pharmacist about over-the-counter medications that may help settle your gut, if needed, while away. 

• A change of clothes: Accidents happen, and that’s okay. Having something spare to change into can help you feel more at ease. 

• Wet wipes and hand sanitiser: Sometimes, toilets aren’t what we’d like them to be! 

• Snacks that suit you: Long journeys can mean unpredictable mealtimes. Bring food that you know sits well with your gut and try to keep to your normal eating and drinking routine where possible. 

• Check travel company guidance on luggage allowance: Some travel companies can provide extra baggage allowance free of charge if you have certain medical supplies. 

• A refillable water bottle: Staying hydrated is key. Be sure to check local advice on drinking tap water if you’re travelling abroad.  

Travellers’ diarrhoea

Traveller’s diarrhoea is common and usually lasts for 1 to 2 days, which can put a dampener on your holiday. It’s usually caused by contaminated food or water, so taking extra care when eating and drinking can help prevent it. If you are unwell, a doctor may consider antibiotics in some cases. 

To lower your risk: 

• Drink bottled or boiled water if the water is impure. 

• Avoid ice cubes if you’re unsure of water cleanliness. 

• Be cautious with raw, unpeeled fruits, salads, shellfish, and foods that might contain raw egg. 

• Make sure cooked food is fresh and piping hot. 

2. Know where the toilets are

Not knowing where the nearest toilet can be stressful, which is never ideal for your guts. A little research can make a big difference. If you’re heading to a city, check for public toilets and services on maps or use resources like the British Toilet Map to find facilities near you.  

If you’re travelling by train or coach, look up whether they have onboard toilets. If you’re flying, an aisle seat can make bathroom trips easier. And if you’re driving, plan stops at service stations. There are also some apps available on mobile which pinpoint where the nearest public toilets and services are. 

You can also order one of our “This Can’t Wait” cards if you live in the UK. These are designed with people in mind who are living with a digestive condition or symptoms. The cards are small, wallet-sized and can be shown to people in public spaces to let them know that you need urgent access to toilet facilities.  

Please note: Our cards do not guarantee urgent access to a toilet, but can help. 

3. Stick to a routine (as much as you can)

Travel can shake up your gut through new foods, new time zones and new routines. Try to keep some normality where you can. If you take medication at certain times, set reminders. If movement helps with digestion, plan short walks. If there are foods that you know don’t agree with your gut, don’t feel pressured to eat them just because you’re on holiday.  You know your body best. 

4. Be prepared for delays

Travel is unpredictable. Traffic builds up, trains get delayed, and flights get cancelled. Plan ahead if you know long waits might affect your symptoms. 

How can you prepare? 

• Have an emergency kit on your person (toilet roll, wipes and a spare change of clothes). 

• Pack extra snacks in case mealtimes are delayed or the foods you need aren’t available. 

• Practice breathing exercises to help keep nerves in check. 

A little preparation can go a long way and can help you to feel more in the driving seat. 

5. Give yourself time to rest

Travel can be exhausting even without a digestive condition! You can plan, prepare, and pack all the essentials but sometimes, things still don’t go to plan. Maybe your gut acts up, maybe you have to cancel a day out, maybe you just don’t feel 100%. That’s okay. Rest is just as important as adventure. If you need a break, take one. If you need a quiet day, have one. It’s all part of looking after yourself. Remember, your health is always the priority. 

More information

We have information about the digestive system and over 40 digestive conditions and symptoms, which can be found here. You can also follow us on social media by searching ‘gutscharityuk’ to learn more, keep up to date with the work we do and take part in vital awareness campaigns to help us spread the word that our guts deserve better. It’s time for the UK to get to grips with guts!

About Guts UK

Guts UK is the national charity for the digestive system. We are the only UK charity funding research into the whole digestive system.

People are suffering. People are dying. All because of a lack of knowledge about our guts. Guts UK exists to change that. 

With new knowledge, we will end the pain and suffering for the millions affected by digestive diseases. Please consider donating today. Your donation will help fund research leading to earlier diagnoses, kinder treatments and ultimately, a cure.