Traveling with a Sensitive Gut? Here’s How to Prepare

When you’re on vacation, there’s really only one goal: to relax and enjoy yourself. But if you have a sensitive gut or food intolerance, a little extra preparation can go a long way. Luckily, with the right steps ahead of time, you can avoid discomfort and travel with confidence. In this blog, we’ll share practical tips to help you get ready, so you can enjoy your well-deserved break.

What Can You Do Before You Leave?
A smooth trip starts at home. By doing a bit of research and preparing in advance, you’ll reduce the chances of unpleasant surprises while you’re away.

Get to Know the Local Cuisine
What are the typical dishes in your destination country? Which ingredients are commonly used in sauces, marinades, or snacks? Doing a little homework beforehand helps you make safer food choices that fit your diet.
Example: In Spain, you might choose “grilled pescado” – grilled fish with vegetables – often served without sauces or marinades. Still, it’s always good to double-check!

Search for Diet-Friendly Restaurants
Try searching for keywords like “gluten free restaurant [city]” on Google. You can also use the local language for better results—for example, sin lactosa (Spanish) or glutenfrei (German). Review sites like TripAdvisor or local blogs often include useful experiences from other travelers.

Prepare Translations
Make a list of phrases such as “I can’t eat lactose, onion, or garlic,” or “Does this dish contain wheat?” in the language of your destination. Print them out as a small card or take a screenshot to keep on your phone.

Request a Customs Declaration
Bringing digestive enzymes or supplements? It’s a good idea to carry an English-language customs declaration, especially when flying. Good to know: our products come with such a declaration upon reques, just email us at info@intoleran.com and we’ll be happy to help.

What to Pack for Your Trip
Besides your sunglasses and passport, it’s smart to bring a few things that can support your digestive comfort. Here’s what to consider packing:

• Safe Snacks from Home
  Traveling by car? Stock up on non-perishable items like gluten-free crackers, low-FODMAP cereals, nut mixes, bars, or cookies. That way, you’ll always have something suitable on hand, even when options are limited.
  Flying? You’ll have to be a bit more selective, but it’s still smart to pack small, gut-friendly snacks in your bag, think a low-FODMAP granola bar or a small bag of nuts, perfect for in-flight munching or while waiting at the airport.
• Digestive Enzymes
  For example, Quatrase is a broad-spectrum enzyme supplement that supports digestion of several FODMAP groups. Perfect for situations when you’re unsure what’s in a dish but want to prevent discomfort. It supports digestion of lactose, fructose, galactans, and sucrose. Take it right before or at the start of a meal.
• Fiber Supplements
  Vacation meals are often lower in fiber, which can affect bowel regularity. A fiber supplement can help maintain a balanced intake and support digestive health.
• Reusable Water Bottle
  Staying hydrated is key for good digestion. Fiber needs water to work properly, and dehydration can lead to constipation. Always carry a refillable bottle and sip regularly—on the go or at the beach.
• Comfortable, Loose-Fitting Clothing
  Of course, you want to look great in your favorite summer outfits. But don’t forget to pack a couple of comfortable options, too. Think loose summer dresses, soft pants with elastic waistbands, or relaxed-fit tops. Tight clothes can put pressure on your stomach and worsen symptoms. Choose airy, stretchy garments, especially for travel days.
• Translation Card or Note for Restaurants
  A simple way to clearly communicate your dietary restrictions.
• Notebook, Food Diary, or FODMAP App
  Tracking what you eat and how you feel can help identify triggers and avoid discomfort. There are also handy apps available, like a FODMAP checker, that help you determine which ingredients are safe for you.

Enjoy Your Trip
Having sensitive bowels doesn’t mean you can’t enjoy your vacation to the fullest. With thoughtful planning, smart packing, and a bit of research, you can greatly reduce the risk of digestive discomfort. Whether you’re exploring a new city, relaxing on the beach, or enjoying local cuisine, preparation is your best travel companion.

So take the time to get ready and then focus on what really matters: making beautiful memories, feeling your best, and truly enjoying your well-earned time away.