Enjoy Your Summer Worry-Free: Practical Tips for IBS and Food Intolerances

FODMAP,IBS,food intolerances

21 May 2026

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Estimated reading time:

5 minutes

Summer is all about relaxation, sunshine, good food, and new experiences. But if you have a sensitive gut or food intolerance, enjoying your vacation might require a bit more preparation. Fortunately, with smart choices and some planning, you can avoid discomfort and make the most of your summer. In this blog, we share practical tips to help you enjoy your vacation without worrying about your digestive health—whether you’re at home, eating out, or traveling abroad.

Preparation Is Key

Good preparation starts at home. Doing a little research and planning ahead can significantly reduce the chances of unpleasant surprises on your trip.

1. Get to Know Local Foods

What are the typical dishes in your vacation destination? Which ingredients are commonly used in sauces, marinades, or snacks? By knowing this in advance, you can better predict what’s safe for your diet.

Example: In Spain, grilled pescado (grilled fish with vegetables) is usually safe, often served without sauce or marinade. Always ask to be sure.

2. Find Restaurants That Accommodate Your Diet

Search Google for terms like “gluten free restaurant [city]” or translate into the local language—e.g., sin lactosa (Spanish) or glutenfrei (German). Review sites like TripAdvisor or local blogs can provide helpful tips from other travelers.

3. Prepare Translations

Make a list of sentences such as:

“I cannot eat lactose, onion, or garlic.”
“Does this dish contain wheat?”

Translate these into the local language, print them, or save a screenshot on your phone.

4. Customs Declaration for Supplements

Bringing digestive enzymes or other supplements? Request an English-language customs declaration, especially when flying. For Intoleran products, you can request one via info@intoleran.com.

What to Pack

Besides your sunglasses and passport, it’s helpful to bring items that support your digestive health.

1. Safe Snacks

By car: Stock up on shelf-stable options like gluten-free crackers, low-FODMAP cereals, pasta, nut mixes, or snack bars. You’ll always have something suitable on hand.
By plane: Bring small, gut-friendly snacks in your carry-on, such as a low-FODMAP granola bar or a small pack of nuts.

2. Enzyme Supplements

For example, Fodmix: a broad-spectrum enzyme that supports digestion of lactose, fructose, galactans, and sucrose. Take a capsule right before or with the first bite of a meal when you’re unsure about the ingredients.

3. Fiber Supplements

Vacations often involve less fiber-rich meals. A fiber supplement can help maintain regular bowel movements and support gut balance.

4. Water Bottle

Staying hydrated is essential for healthy digestion. Fiber needs water to work properly, and dehydration can lead to constipation. Bring a reusable bottle and drink regularly, whether traveling or relaxing on the beach.

5. Comfortable Clothing

Loose, breathable clothes reduce pressure on the abdomen and can help prevent discomfort. Think summer dresses, soft elastic-waist pants, or roomy tops.

6. Translation Card or Note for Restaurants

A simple way to communicate what you cannot eat without lengthy explanations.

7. Notebook or FODMAP App

Track what you eat and how you feel to identify personal triggers. Apps like the Low FODMAP Diet app by Monash University provide guidance on thousands of foods, including safe portion sizes.

Eating Out in the Summer

Eating out can be tricky for those with IBS or food intolerances, especially during summer with terrace meals, barbecues, and vacations. With a few strategies, you can enjoy meals without digestive discomfort.

1. Recognize High-FODMAP Ingredients

Watch out for common triggers, often listed in different languages:

Onion, garlic: high in fructans
Wheat products: pasta, pizza
Dairy: cream, milk, cheese (lactose)
Fruits: apple, pear, mango (fructose)

Translate these before your trip:

Spain: cebolla (onion), ajo (garlic)
Italy: cipolla (onion), aglio (garlic)
France: oignon (onion), crème/lait (milk)

Tip: use a translation app, but test your sentences beforehand. For example, say “Could you prepare this dish without milk or cream?” rather than simply “I am lactose intolerant.”

2. Look for “Safe” Menu Options

Safe choices: grilled meat or fish without marinade, rice dishes like paella without onion/garlic, omelets with vegetables like bell pepper, spinach, or zucchini, salads with only olive oil, salt, and pepper.
Avoid: unknown sauces, stews (often cooked with onion/garlic), bread baskets, fried snacks.

3. Use Handy Tools

Low FODMAP Diet app (Monash University): check ingredients, portion sizes, and local foods instantly.
Google Lens: translate menus or labels in real-time. Note: translations may not be 100% accurate but provide a quick overview of potential risks.

4. Communicate Clearly and Politely

Many chefs and waitstaff are unfamiliar with the FODMAP diet. Keep it simple and specific:
“I cannot eat onion, garlic, wheat, or milk. Could you adjust this dish?”
Ask if sauces can be served on the side or if dishes can be prepared simply. Most chefs are happy to help when approached clearly.

5. Use Enzymes as a Backup

Sometimes you simply don’t know all the ingredients, especially on vacation. A capsule of Fodmix taken right before or with the first bite can support digestion of:

Pizza with unknown dough and cheese → fructans + lactose
Mixed salad with chickpeas → galactans + fructans + fructose
Dessert with cream and honey → lactose + fructose

The effect lasts about 45 minutes—perfect for meals where you want extra confidence.