15% off £30

000000s
Code:SAVE15
 

15% off £30

000000s

Code:SAVE15

Buy 1 Get 1 Half PriceSummer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offOutletBuy 1 Get 1 FreeBetter than 1/2 price2 for £18 Mix & Match25% off1/2 Price3 for 2 Mix & MatchShort DatedVitamins & SupplementsVitamins & Supplements HubJoints, Aches & PainsGut HealthImmunityChildren's HealthEnergyHealthy HeartLow Mood & DepressionStress & AnxietyWeight ManagementExercise & RecoveryVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesRescue RemedyAshwagandhaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsCBD Homeopathic Buy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offHolland & BarrettVitabioticsSolgarNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayH&B ExpertDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubImmunityExercise & RecoveryGut HealthEnergyJoints, Aches & PainsWeight ManagementDental HealthFood & Drink Shop AllDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterProtein ShakesAlcohol Free DrinksTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & RelaxationDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsVegan FoodCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offHolland & BarrettNaturyaGrenadeHeath & HeatherPukkaMeridianNakdTwiningsBionaHuelGluten FreeDairy FreeWheat FreeEgg FreeMilk FreeSugar FreeSoya FreeCelery FreeFish FreeMustard FreeNew inSports NutritionSports Nutrition HubExercise & RecoveryEnergyWeight ManagementLow Mood & DepressionStress & AnxietySports Nutrition Shop AllProteinShop all ProteinWhey ProteinClear ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneElectrolytesEnergy GelsSports CollagenPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutCaffeine-free-pre-workoutAmino Energy PowdersBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price25% offOptimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDHuelSiSFoodspringYfoodDairy FreeGluten FreeSugar FreeSoya FreePalm Oil FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeNew inBeautyBeauty HubSkin Health - by skin concernDental HealthWomen's Health - Cycles & MenstruationSexual HealthWomen's Health - PregnancyJoints, Aches & PainsChildren's HealthExercise & RecoveryLow Mood & DepressionStress & AnxietyNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFMineral Sun CareFace SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+AEthiqueSo EcoAlcohol FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeDairy FreeEgg FreeFish FreeKiwi FreeNew inCBDWeight ManagementWeight Management HubExercise & RecoveryWeight ManagementEnergyHealthy HeartWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offGrenadeOptimum NutritionHolland & BarrettPhDUSNPulsinEat WaterNew NordicSlimExpertApplied NutritionGluten FreeSugar FreeDairy FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessGut HealthSkin Health - by skin concernEnergyExercise & RecoveryWomen's Health - Menopause & PerimenopauseWomen's Health - Hormonal HealthJoints, Aches & PainsImmunityLow Mood & DepressionSleep & RelaxationJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceSave up to 1/2 PriceOnline Only up to 50% offHolland & BarrettDr OrganicNaturtintVitabioticsSolgarOptimum NutritionWeledaNew NordicEthiqueWildDairy FreeGluten FreeAlcohol FreeSugar FreeWheat FreeSoya FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsArticlesAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

Tips for travelling with IBS

Tips For Travelling With IBS
Going away when you have gut issues can add more stress than needed. So, we've shared tips on how to manage symptoms of IBS while you're on holiday.

Feeling anxious about travelling when you have gut issues is completely normal. We want to be chilling on the beach, without a care in the world – not worrying about having to dash to the loo or deal with uncomfortable bloating. So to help you on you travels, we’ve created this guide with tips on managing constipation, diarrhoea, and bloating while you’re away.

Skip to: Intro | Symptoms | Impacts | Managing constipation | Managing diarrhoea | Managing bloating | Foods to eat | Foods to avoid

What is IBS?


Before we dive into the tips managing your IBS when travelling, we thought it best to give a brief overview of what it is, first. IBS stands for irritable bowel syndrome, which is a common condition that impacts the digestive system. It’s a chronic condition, meaning that it’s usually ongoing throughout your life and it can affect you on a regular basis.1

Also it’s worth noting that there are different types, which include:2

  • IBS with constipation (IBS-C)
  • IBS with diarrhoea (IBS-D)
  • IBS with mixed bowel habits (IBS-M)

Symptoms of IBS


IBS can affect people in many different ways and the type of IBS you have will also impact the sort of symptoms you experience. But some of the most common symptoms of IBS include:3

As we said, these are the most common symptoms – but you may experience additional symptoms like:4

  • farting
  • passing mucus from your bum
  • tiredness
  • feeling sick
  • backache
  • problems weeing, like needing to wee often, sudden urges to wee, and feeling like you cannot fully empty your bladder
  • sometimes not being able to control when you poo

How does IBS impact lifestyle?


If you struggle with IBS on a daily basis, you’re not alone. Experiencing the symptoms that we listed above can leave you feeling frustrated and fed up, which can then have a knock-on effect on your relationships, career, and social life. It can also have an impact on your plans, whether that’s a big event or a holiday, which is why we wrote this article. Find out more about how to manage IBS when away, below…

Handpicked content: How to deal with IBS & relationships

Can IBS be worse when travelling?


Firstly, you might be wondering whether IBS can actually be worse while you’re travelling. The last thing you want when you’re trying to enjoy your holiday or trip away is your gut playing up. And while frustrating, it’s certainly possible.

For example, things like stress can trigger IBS flare ups, due to the link between the gut and the brain.5 And we all know that even the best holidays can have their moments of stress! Also, eating new foods that you’re not used to, or not eating the same amounts of fruit and veg may cause some gut disruption.

How to manage constipation away from home


Worried about being constipated while away? That’s totally understandable, as the side effects that come with it, like bloating, stomach ache and feeling sick, could have an impact on your enjoyment.6

So, what can you do to manage constipation while you’re away? Generally speaking, you can usually manage constipation by making simple changes to your lifestyle and diet. To keep constipation at bay, it’s worth trying to:7

  • drink plenty of fluids throughout each day to make your poo softer
  • eat lots of fruits and vegetables as they contain fibre
  • be more active and avoid spending long periods of time sitting or lying down
  • go to the toilet when you need to, and not ignore the urge
  • stick to your usual diet and daily routine
  • manage your stress levels
  • use a laxative if your diet and lifestyle changes aren’t making a difference

How to manage diarrhoea away from home


Equally, worrying about diarrhoea while you’re trying to relax on the beach or explore a city is not ideal. Again, with the right advice, you can usually manage it by yourself. So, here’s what to do when it comes to avoiding diarrhoea while on holiday:8,9,10

  • try to keep stress at bay, as this may cause flare ups
  • stick to foods that you know don’t trigger you
  • drink plenty of fluids so you’re not dehydrated
  • try to avoid fruit juice or fizzy drinks
  • make yourself aware of the loos in case you feel the urge
  • try to avoid potentially unsafe tap water and undercooked food
  • pack medication like loperamide just in case you need it

How to manage bloating away from home


Want to know how to manage bloating specifically when you’re away? Fortunately, there are a few different things you can do to try and reduce bloating while on holiday. These include:11

  • exercise regularly to help with your digestion
  • chew your food with your mouth closed, as this helps to prevent you from swallowing air
  • stay hydrated
  • eat high fibre foods (if you’re constipated)
  • eat smaller, more frequent meals instead of fewer, larger ones
  • massage your stomach from right to left to help release trapped wind

Best food to eat for IBS


Of course, everyone can be triggered by different foods and drinks. But the NHS do recommend certain foods for IBS with constipation and IBS with diarrhoea. Check them out below...

For diarrhoea:


Opt for lower fibre food options to begin with and choose foods like white bread and white rice instead.13

Food to avoid or reduce your intake of


  • fizzy drinks 14
  • alcohol 14
  • caffeinated drinks 14
  • rich or fatty/fried foods including chips, fast foods, ready meals and sauces, pies, samosas, batter, cheese, pizza, spring rolls, creamy sauces, snacks such as crisps, chocolate, cake and biscuits, spreads and cooking oils, and fatty meats such as burgers and sausages14
  • limit fresh fruit to three portions per day 14

The final say


Remember, the symptoms of IBS can sometimes be caused by other things, so it’s always important to go and speak to your GP so they can provide you with the right information and guidance. If you do already have an IBS diagnosis, we hope you found our article useful and be sure to use these tips to try and have a gut-happy holiday!

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.