How to travel successfully with IBS and GI issues

How to travel successfully with IBS and gut issues (Without Packing Your Whole Supplement Cabinet)

Traveling can be an incredible experience, but your gut might not always agree. From long travel days and new foods to schedule changes and stress, it’s no surprise many people feel bloated, backed up, or uncomfortable on vacation.

The good news? A little gut prep goes a long way. Here’s exactly how I prepare my gut before and during a trip so I can enjoy myself—and feel good doing it.

1. Support Digestion from the Top Down (In Ways You Can Actually Do While Traveling)

Good digestion starts with your brain—even more than your stomach acid. If you’re scarfing food on the go, multitasking while eating, or eating in a rush at the airport, your digestion is likely going to feel it.

Here’s what I actually do while traveling:

• Pause + deep breathe before meals (inhale for 4, exhale for 6) to get into “rest and digest” mode
• Chew your food thoroughly—yes, even that airport sandwich
• Squeeze fresh lemon into water if it’s available at restaurants or cafes (but no stress if it’s not)
• If I packed it: a bitters spray like Earthley Digestive Bitters before meals

✨ Why it matters: These small habits help stimulate digestive juices naturally so food can move through your system more efficiently.

2. Prioritize Motility + Nervous System Support

Let’s talk poop. Constipation is one of the most common gut symptoms during travel—and it’s not just because you’re eating different foods. Changes in routine, lower water intake, more time sitting, and even subtle stress can all slow gut motility.

Here’s how I support both the nervous system and bowel movements before and during a trip:

🧠 Start with Nervous System Support

Your gut motility is directly connected to your nervous system. If your body is in “go-go-go” mode, it’s not going to prioritize digestion.

What helps:

• Take 3–5 deep belly breaths before meals to activate the parasympathetic (“rest and digest”) state
• Hum, gargle, or splash cold water on your face in the morning to stimulate the vagus nerve
• Walk daily—even 10 minutes after meals can make a big difference for your gut motility and bile flow 

💊 Choose the Right Magnesium for You

Magnesium is amazing for motility—but not all forms work the same. Here’s how to pick the one that fits your needs while traveling:

Magnesium Type	Best For	Product	When to Use	Discount
Glycinate (Mag Soothe)	Sleep + gentle nervous system support	Jigsaw Mag Soothe	Before bed to support relaxation and mild overnight motility	Code HEATHER10
Citrate	More direct support for constipation	Gut Personal Magnesium Citrate	If you tend to get constipated while traveling or feel backed up	Code DRHEATHER

✨ Tip: If you’re new to magnesium citrate, start small (½ scoop or capsule) to avoid urgency. Always pair it with water and electrolytes!

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🍌 Don’t Forget Potassium + Sodium

You can’t poop if your body doesn’t have the right minerals to make that happen. Potassium is especially key for healthy muscle contractions—aka keeping your intestines moving.

Travel-friendly options:

• Pickleball Cocktail from Jigsaw Health: A delicious potassium and sodium blend I travel with (Code HEATHER10)
• Potassium-rich foods (if available): bananas, coconut water, potatoes, oranges, dried apricots
• Add Redmond Relyte, sea salt, or cream of tartar to water if DIY-ing your own electrolyte drink

💡 Why it matters: Low potassium = slow motility. Even with the right magnesium, things may stay stuck if you’re depleted in potassium.

3. Keep Meals Balanced to Support Blood Sugar + Bowel Health

Skipping meals, grazing on carbs, or eating whatever’s easiest can throw off blood sugar—and your digestion.

To keep things steady:

• Include protein + fat + fiber with each meal
• Pack snacks like:
  • Healthy Eating On the Go Bars (Code DRHEATHER for 12% off)
  • Trail mix or nut butter packets
  • Collagen protein or superfood blends from Further Food (Code DRHEATHER15)

Don’t forget hydration!
I sip on electrolytes like LMNT or Pickleball Cocktail from Jigsaw to avoid travel dehydration.

4. Keep Meals Balanced with PFFC to Support Blood Sugar + Bowel Health

Travel often means unpredictable schedules, different foods, and sometimes more alcohol or stress. These are all things that can make blood sugar more unstable—which also impacts digestion, energy, mood, and even bowel regularity.

That’s why I always follow the PFFC formula for meals and snacks:

🥗 PFFC = Protein + Fat + Fiber + Color

This simple combo keeps your blood sugar stable, your gut happy, and your energy more consistent—no matter where you are.

Here’s how I build a PFFC plate, even while traveling:

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✅ PFFC-Friendly Travel Snacks:

• Healthy Eating On the Go Bars (Code DRHEATHER)
• Trail mix or almond butter packets
• Further Food Collagen or Superfood Blends (Code DRHEATHER15)
• Fresh fruit + nuts
• Hard-boiled eggs + crackers or veggies

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💧 Don’t Forget Electrolytes

Blood sugar is harder to stabilize when you’re dehydrated—especially in-flight or in hot weather.

I sip on:

• LMNT electrolyte packs
• Pickleball Cocktail from Jigsaw (Code HEATHER10)

Hydration = better digestion, mood, and blood sugar regulation.

5. Pack a Travel-Friendly Supplement Kit (Support Root Causes, Not Your Whole Protocol)

Gone are the days when I brought my entire supplement cabinet “just in case.” Now I tell clients (and myself): focus on supporting your known root causes—not everything you’ve ever taken.

✨ You don’t need a gut protocol on vacation. You just need the essentials that support digestion, hydration, motility, and sleep.

🎯 Focus On Your Root Causes

(if you don’t know your root causes, take THIS quiz and you’ll find out in 2 minutes!)

Here’s how to pack intentionally:

Root Cause	Travel Support
Slow motility	Ginger capsules, ginger tea, Magnesium citrate, daily movement, Sunfiber packets, support your circadian rhythm and get outside in the morning
Low stomach acid	Digestive bitters, lemon water, deep breathing before meals
Poor bile flow or digestion	Digestive enzymes, bitters, walking after meals
Dehydration or low minerals	LMNT, Potassium Cocktail (Code HEATHER10), salty snacks
Trouble sleeping	Mag Soothe, blue light blockers, herbal teas or Beam Dream

🎒 An example core travel gut support kit includes:

• Magnesium (Mag Soothe for sleep or citrate for motility)
• Digestive bitters or enzymes (based on what I need)
• Electrolytes/Minerals (LMNT or Pickleball Cocktail)
• Ginger tea or capsules (for nausea and motility)
• Optional probiotic (only for big shifts in location/diet)
• Sunfiber packets  

🙅‍♀️ What I don’t bring: 10+ “just in case” bottles that overwhelm me and my suitcase.

6. Symptom Relief Toolkit (If You Start Feeling Off)

Even with the best prep, symptoms can pop up—especially during travel when routines shift and your gut might be extra sensitive. Here’s what I keep on hand (and what I recommend to clients) for simple, effective relief.

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💨 Gas & Bloating:

• Ginger or peppermint tea
• Earthley Digestive Bitters before meals
• Walk after eating to support motility and reduce trapped gas

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🚽 Constipation:

If constipation is your travel nemesis, focus on hydration, motility, and key minerals:

• GutPersonal Magnesium Citrate for more effective motility support (Code DRHEATHER)
• Pickleball Cocktail for potassium + sodium (Code HEATHER10)
• GutPersonal Digestive Enzymes to support digestion and reduce stagnation
• Vagus nerve stimulation: hum, gargle, or splash cold water on your face in the morning

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😵‍💫 Nausea:

• Earthley Digestive Bitters before meals to prime digestion and ease nausea
• Ginger tea or ginger capsules
• Stick to simple, warm meals until symptoms subside

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🍴 Change in Diet? Support It Here:

Whether you’re eating richer meals, trying new cuisines, or just out of your normal rhythm—support your gut with gentle, travel-friendly additions:

• Organifi Red Juice or Green Juice for nutrient and antioxidant support (Link gives $25 off)
• Sunfiber packets  — prebiotic fiber you can toss in your bag and mix into any drink to stay regular and support good bacteria

7. Stick With the Lifestyle Rhythms That Keep You Regular (Even in a New Environment)

Gut health isn’t just about what you take—it’s also about how you live. And while travel often throws off your routine, continuing a few key rhythms can make a huge difference.

Here’s what I aim to maintain on every trip:

☀️ Get Morning Sunlight

• Step outside first thing in the morning to anchor your circadian rhythm
• Natural light helps regulate digestion, hormone balance, energy, and sleep

🚶‍♀️ Move Your Body

• Even a 10–15 minute walk helps with digestion and mental clarity
• Walking after meals supports motility and bile flow, which can reduce bloating and sluggishness

🛌 Protect Your Sleep Routine

• Even if your sleep window is shorter, keep the routine: wash your face, dim the lights, take your magnesium, and wind down
• This signals safety to your nervous system, which helps with gut function too

🚽 Keep a Morning Bowel Routine (Even if Condensed)

• Don’t rush out the door—give your body space to go
• Use the bathroom, sit in quiet, drink warm water, or stretch
• Tip: If you don’t have a squatty potty, flip over a trash can or use a stack of towels to elevate your feet

✨ These small rhythms keep your gut anchored—even when everything else is different.

✈️ Final Thoughts: A Little Planning Goes a Long Way

Travel can be such a gift—but if you’ve struggled with gut symptoms in the past, it’s understandable to feel anxious about it. That’s why I always remind my clients: the more you plan ahead, the more freedom and ease you create while you’re away.

• Pack intentionally for your root causes (if you don’t know your root causes, take THIS quiz and you’ll find out in 2 minutes!)
• Keep meals and movement simple and supportive
• Focus on rhythms over perfection

And don’t underestimate the power of your mindset. Take 1–2 minutes each day before your trip to visualize your travel going well—smooth digestion, calm energy, and joyful meals. This may sound small, but you’re actually helping your nervous system practice a safe experience before it even happens.

That’s neuroplasticity—and it works. The more your brain believes your body is safe, the better your gut will function.

You deserve to enjoy your trip without digestive drama. With a little prep and a lot of self-trust, you totally can. 💛

** this blog post does contain affiliate links which means I make a small commission off of a purchase at no cost to you!