Travel Essentials for Women – 8 Secrets for a Happy Gut

Do you have an exciting upcoming trip overseas, but you’re terrified of what your stomach may or may not react to? Yea, I’ve been there. Well, let’s squash those fears! Today, I would like to share with you the most important travel essentials for women who battle with digestive issues of…well…really any kind.

You’ll definitely want to save this post for later when you start packing for your trip!

If you’re like me, you will wait until the last couple days to pack…but make sure to have these specific travel essentials for women with gut issues ready to go before then!

Now that potential gut issues are my new normal, I make sure to have everything I need ready to go and easy to access well before I start packing. I start thinking about the necessities at least a week out. That ensures enough time if I need to order something off Amazon, for example.

I’d like to share a little bit more about one of my recent experiences that inspired me to share what I know now with you all out there.

When we were prepping for the wedding and our honeymoon to Southeast Asia, I was so anxious and terrified that my gut issues would ruin my wedding, and I would never be able to enjoy our honeymoon.

In the weeks leading up to the big day, I tried my hardest to focus on calming and relaxation techniques. I also took time to connect with my care providers to ask for any advice or suggestions. This helped me formulate an action plan for what to do on the trip and what I should make sure to bring.

When the big day finally came, guess what?

I felt fine! Surprisingly, I was able to make it through my wedding and actually enjoy it! And I had a blast on our honeymoon. I think this was generally because I was hyper focused on this big moment in my life coming up, and I did everything I could to restore my gut health and be prepared for what was to come.

This certainly helped bring me peace of mind when the day actually came. And since stress is a huge causal factor for my symptoms, it was ESSENTIAL that I was prepared and remained calm.

Why is it So Important to be Prepared for a Trip When You Have Digestive Issues?

Speaking from experience, you do not want to be in a foreign country, or even just in an unfamiliar space, without having certain comforts and items that you recognize.

I have gotten sick in countries where English was not the main language, and felt so helpless trying to decipher the language on medicine bottles to find what was best for my situation!

I wouldn’t ever wish that on anyone!

When you have digestive issues, being prepared for a trip and having all the necessary essentials becomes even more important.

Being prepared will bring you, at minimum, peace of mind. And easing your mind definitely helps.

Generally speaking, traveling anywhere will disrupt your routine, expose you to unfamiliar foods, and increase stress levels because you are worrying about all these things. All of which can trigger your digestive symptoms.

Packing all possible items you might need can minimize the discomfort you rightfully worry about and help you maintain control over your gut health during your travels.

Being prepared can also help you stick to your dietary restrictions, manage digestive symptoms, and ensure you have access to gut-friendly options.

We want you focused on creating memories that will last a lifetime, not worrying about your stomach!

What Are the Common Triggers for Gut Issues During Travel?

Typically, any changes in your daily diet or disruptions to your regular routines can easily set your body off track. The gut LOVES consistency…especially, after you’ve gotten it on track and have your symptoms and triggers under control.

Additionally, stress, and exposure to unfamiliar environments can all contribute to gut issues while traveling. It helps to have an understanding of these triggers and how/if they impact you. This can help you make informed choices and plan ahead for your exciting trip.

What Should You Do if You Experience a Flare-Up During Your Trip?

Firstly, don’t freak out! Everyone, and I mean everyone, experiences some sort of digestive issue or succumbs to a stomach bug at some point in their life and oftentimes while traveling to a new place.

Secondly, if you are able to, find a quiet and comfortable place to rest and calm yourself down. This will help you be able to address your flare-up with a clearer mind. In the moment, don’t stress about the flare-up ruining your entire trip, instead think about what you have available to you that might help.

You can use certain relaxation techniques to help bring your body into a state of rest and digest. For example, you can try deep breathing exercises, meditation, or other relaxation techniques to help calm your mind and body.

I have highlighted in the past a few practices I do while at home that might help draw inspiration for when you travel – for example if you can, taking a warm bath can certainly help!

Remember to drink plenty of water to stay hydrated. Water can help get things moving, or if things are moving too quickly, help rehydrate your body. If you have traveled to a place where you question the cleanliness of water, make sure you have bottled water available and avoid using ice cubes unless you are certain the ice was derived from bottled water.

Take your prescribed medications or supplements in accordance with how your primary physician advised you to take them. If you have prescribed medications or supplements for your gut issues, make sure to take them as directed. Bringing these along should definitely be included in any roundup of travel essentials for women with gut issues.

Finally, don’t be afraid to ask for help if you need it!

It’s likely that your primary physician has an instant messaging platform that you can utilize which is common these days.

Otherwise, there is likely an urgent care facility you can access or you can reach out to your accommodations host or manager to ask if they have any recommendations.

You don’t have to go through it alone.

The important thing is to listen to your body and do what feels best for you. There is no one size fits all solution that works for everyone and you know best what you might need!

Any Other Specific Travel Tips for Women With Gut Issues?

A few other more specific travel tips that would be good for you to consider include the following:

• Research Restaurants / Restaurant Reviews
  • I highly recommend researching restaurants and restaurant reviews where you are going. This will help you get comfortable with the quality of food. Furthermore, if you review menus in advance of the potential restaurants, it can help you formulate a game plan for what you will eat and where suits your restrictions. Doing this in advance of your trip will also help inform you what to pack.
• Make sure you have a plan
  • If you do have a flare-up while you are out, what is your plan? Thinking about this beforehand can really help give you peace of mind. Make sure when planning your itinerary, you choose locations in close proximity to your home base or that you have access to bathroom facilities.
• Consult with your primary physician
  • Let them know that you are traveling and see if they have any specific tips given more intimate knowledge of your condition! Always a good idea and will ensure you are well equipped with what you need. They also may have advice on how to handle consistent timing of your supplements if you are traveling to a different time zone.

With that, let’s get into the 8 travel essentials for women with gut issues.

8 Must Include Travel Essentials for Women With Gut Issues

I am sharing the following list of travel essentials for women with gut issues based on my own personal experience and on the advice I received from my nutritionist and primary care physician.

Now, it goes without saying that you should definitely bring any prescribed supplements and medicines that you are regularly taking under the instruction of your physician. It is important to stick to routines as much as you can!

Because of that, I will not include that below because I want to provide readers with unique, and hopefully new information they may not already have considered.

But, let that be a reminder ladies! Bring your prescriptions and any doctor approved over the counter medicines for urgent situations!

So, in addition to your prescribed medications and supplements such as vitamins and probiotics…

Here are the 8 travel essentials for women with gut issues

1. Fiber Supplements

First and foremost, I really feel like fiber supplements were my best friend while I was on this trip.

Normally, when I am at home, I can track the amount of fiber I am taking in naturally from the foods I am eating, but on a trip it’s a little harder to track. Especially when there are so many different cuisines and different foods to try!

The one that I used while on my honeymoon was one of the household name brands Metamucil gummy fiber supplements. I didn’t have much time to do research, and I had heard of that brand before.

And it worked really well! I was so happy I took it along because I felt like it helped me keep things under control.

Put it into perspective, according to the Mayo Clinic, women should be consuming at least 21 to 25 grams of fiber per day, and men should be consuming at least 30 to 38 grams per day. Let that sink in!

If you want more information on the importance of fiber in our diets to keep things running smoothly and how you can easily incorporate high fiber produce into your diet, check out Mayo Clinic’s article here.

2. Healthy Snacks and Electrolyte Packets

This is also a big travel essential for women traveling with gut issues. For me, I do not test the waters too much, unless I have to, with airport food.

Because of this, it is essential to bring safe, low-FODMAP, and gut friendly snacks such as nuts, seeds, certain fruits, and nut butter, or clean protein bars to provide you high quality sustenance while traveling.

Break time to quickly define low-FODMAP for those who are new to exploring digestive wellness:

• Low-FODMAP foods contain low levels of certain types of carbohydrates called FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols… yea, I’ll stick with the acronym for now. Foods that are high in FODMAPs are known to exacerbate digestive issues, particularly for those of us with irritable bowel syndrome (IBS) or other gut disorders. Examples of low-FODMAP foods include certain fruits like strawberries and oranges, vegetables like spinach and eggplants, grains like rice and quinoa, proteins like chicken and tofu, and dairy alternatives like almond milk and lactose-free yogurt.

It is also important to bring electrolyte packets along with you while you are traveling. Adding electrolyte powder to your water can help boost your hydration. It’s important to remain hydrated especially while traveling due to constant movement. Additionally, it helps to replenish electrolytes that you may lose during any flare-ups.

Electrolyte powder is convenient and easy to carry. I have always enjoyed using the brand Liquid IV because the flavors are solid, and they work well for me.

3. Heating Pad

Next up, a portable heating pad is great to bring if you experience cramps and general abdominal discomfort. Having a portable heating pad readily accessible while you are traveling is a simple way to give yourself comfort and peace of mind.

Heating pads are great for providing relief for abdominal discomfort and cramps. Smaller ones can easily fit in your travel bag or carry on and be used whenever needed to alleviate pain and help you relax.

4. Herbal Teas/Supplements and Essential Oils

I think there are a few items under this category of travel essentials for women with gut issues that are important to consider. Those of us who experience digestive issues have done a lot of research on natural remedies and supplements. No one wants to solely rely on medicine, right?

If possible, try bringing herbal teas like peppermint, chamomile, or ginger with you in your carry on for quick access especially when flying. You can always ask for a cup of hot water! These teas I mentioned are great for soothing the digestive system. If you are unable to bring, be sure to buy a pack of them whenever you get to your destination!

Some herbal supplements that are great include slippery elm or marshmallow root for their soothing effects on the gut lining. You can also get these in a tea form as well.

Finally, I learned this trick from a friend who also has digestive troubles. Essential oils like peppermint or ginger can be great to travel with. They already come in small travel-sized bottles! People will either inhale or dilute the essential oil with a carrier oil for topical application on say your chest, stomach, or even under your nose.

The oils I mentioned are great for easing nausea, bloating, and other digestive symptoms while you travel.

5. Sanitary/cleaning wipes

I am a bit OCD about cleaning and feeling sanitary. When it comes to using public restrooms…well I have historically tried to avoid using them at all costs.

I just never liked the idea of sharing such a germ prone space with people I didn’t actually live with, let alone know their cleanliness habits!

But with the onset of my digestive issues, I have learned to over come my fears so to speak.

Something that helps is bringing travel sized cleaning wipes. You can easily find these in travel aisles of convenience stores.

The coolest thing in my opinion that I came across while traveling for our honeymoon was that some countries keep their public bathrooms so clean! I mean some that I went into had sanitation dispensers ready to go in the stalls so you could clean to your hearts desire!

I just thought that just makes so much sense, we should have that here!

But that’s totally a tangent…

By bringing your own wipes, this can at least help you feel a little more comfortable if you have a flare-up while you are out.

6. A Journal

Given I am doing a whole series on journaling, I would be remiss to not include this in the list of essentials for traveling with gut issues.

Journaling not only about the experiences you are having and what you are feeling, but also about any symptoms and trigger foods can help you identify patterns and monitor what to avoid eating!

For more tips and inspiration on journaling, feel free to check out some of my articles in my journaling series:

• 5-minute journal prompts for beginners and busy women
• Journaling for self love
• Journaling for money mindset

7. Digestive Enzymes

I learned that you can supplement your digestion with digestive enzymes recently in a conversation with my nutritionist.

Digestive enzyme supplements help break down food and generally support the digestion process. You have some naturally occurring in your body, but most people don’t actually have nearly enough naturally occurring!

Some digestive enzymes to look for include amylase, protease, and lipase. Taking these enzymes with or before meals can support better digestion and reduce the risk of discomfort. This can definitely be helpful to have on deck while traveling.

This is especially true if you will be trying new and different cuisines that your stomach may not be used to. It could likely use some help!

8. Noise-canceling headphones and/or earplugs

Finally, I have found that traveling with a good pair of noise-cancelling headphones and earplugs can be great for tuning out noise that may be causing you to feel anxious. Traveling is overwhelming already for those of us with gut issues. Because we are already on high alert while traveling, we may be more sensitive to external stimuli.

Blocking out the noise can help you to create a more calm environment, or at least, drown out the loud sounds of aircrafts or annoying seatmates to help you relax and reduce stress while on the go.

And those are my top 8 travel essentials for women with gut issues!

There’s so much for us to think about and we may have to plan in advance, but trust me it is so much more worth it. Future you will thank current you for the peace of mind you will feel.

Go ahead and save this post for your next trip and share with a friend who would relate to this post as well!

Comment below if you think I missed anything else! Let’s learn from each other!