Well now… I’m off on holiday this week to Croatia! And while I’m beyond excited to explore the beautiful coastline, indulge in new foods, and soak up some much-needed sunshine, I know from experience that travelling with Ulcerative Colitis (UC) requires a little extra planning.
If you’re managing UC (or any other form of IBD), travelling can be both exciting and nerve-wracking, but with the proper prep, you can enjoy your holiday without worrying about your gut.
So, let’s dive into my tried-and-tested tips for keeping your gut happy and healthy while travelling—because whether you’re heading off for a beach escape or a city break, UC doesn’t have to get in the way!
1. Stick to a Routine (As Much as Possible)
I know, I know—holidays are about breaking free from routine, but your gut thrives on consistency. For those with UC, regularity with meals, sleep, and even medication can make all the difference between smooth sailing and potential flare-ups. My advice?
Meal times: Try to eat around the same times you would at home, even if it means adjusting slightly for local mealtimes.
Sleep: Prioritise rest! Travel fatigue can increase stress and affect your UC symptoms, so aim for regular bedtimes and catch some zzz’s when you can.
Supplements: Don’t forget your probiotics or any gut health supplements you normally take. Consistency is key.
2. Hydrate, Hydrate, Hydrate
Whether it’s the dry air on a flight or simply the excitement of travel, it’s easy to forget to drink enough water. But for UC sufferers, dehydration can be a real trigger for symptoms. Staying hydrated is one of the easiest and most effective ways to support your gut, so make sure you’re sipping water regularly. And if you’re heading somewhere hot (like sunny Croatia!), pack some electrolyte sachets to keep things balanced.
3. Gut-Friendly Foods (Without Missing Out on Local Cuisine)
One of the best parts of travelling is trying new foods, but for those of us with UC, certain dishes can be a little tricky. My advice? Don’t stress too much, but aim for balance:
Fibre-rich foods: Incorporate fruits, veggies, and whole grains to keep things moving (gently!).
Fermented foods: If you spot kefir, yoghurt, or sauerkraut on the menu, go for it! They’re packed with probiotics that support your microbiome.
Healthy fats: Avocados, olive oil, and fatty fish are your friends—they’re gentle on the gut and anti-inflammatory.
Remember, it’s all about finding balance. Indulge a little, but try to get those gut-friendly nutrients in too.
4. Stress Less, Holiday More
Travel can be stressful, especially when managing UC. From delayed flights to figuring out unfamiliar foods, there are plenty of stress triggers. And we know stress isn’t gut-friendly!
Here’s what helps me manage travel-related stress:
Mindfulness: Whether it’s a quick deep-breathing session on the plane or a calming morning meditation, a few minutes of mindfulness can work wonders.
Routine: I know I’ve already mentioned it, but keeping some structure—especially in the mornings—helps set a calm tone for the day.
Take a break: It’s OK to take things slow. You don’t have to pack every single activity into your holiday. Enjoy the rest.
Share the load: If you're a planner, and a people pleaser, and a perfectionist, as SO many of us UC warriors are by nature, you tend to take on the lion's share of planning and worrying about your whole travel group. This only adds to your stress levels. Try sharing the load with fellow travellers by allocating tasks (you're in charge of finding us a great restaurant tomorrow, Sue! Hey guys, can you check the weather forecast, pick a good day for us to explore the city and plan a walking route? - get the picture?)
5. Medication: To Take or Not to Take?
If you’re dealing with UC, you might be wondering whether you should take meds like Imodium or antispasmodics during your travels. The answer? It depends on you and your body. While these can help manage symptoms in a pinch, they’re not always recommended for those with UC or IBD, as they can mask more serious issues. Always consult with your healthcare provider before using these, especially if you’re prone to flares.
In my case, I always make sure to pack my medication, probiotics, and any emergency supplies just in case. Prevention is better than cure!
6. Prioritise Sleep
Travel fatigue is real—and it’s not just about feeling tired. Lack of sleep can make UC symptoms worse, so protecting your rest is essential. Here are a few tips:
Get morning light: This helps reset your circadian rhythms and keeps your body clock in check.
Limit blue light: Pack an eye mask and avoid screens before bed to give yourself the best chance of restful sleep.
7. Emergency Gut Health Kit
Packing an emergency kit is non-negotiable if you have UC. Here’s what’s in mine:
Probiotics: For consistency while on the road.
Digestive enzymes: Helpful if you’re trying heavier or unfamiliar foods.
Electrolytes: Just in case dehydration sneaks up on you.
Medication: Whatever you usually take to manage symptoms.
Having a kit means peace of mind—because no one wants a UC flare to interrupt their holiday.
Travel with Confidence
Whether you’re off on a beach break like me or somewhere new and exciting, remember that travel with UC is totally possible. Yes, it requires some planning, but it’s well worth it for the experience.
I cover a lot of these strategies (and more) in my book, Well Now: Reclaim Your Life from Ulcerative Colitis, so if you’re looking for more tips on how to manage UC—whether at home or abroad—be sure to check it out.
Safe travels, and may your gut stay happy and healthy!
Comments