FODMAP and Travel

It can feel like living the FODMAP diet and travel can be pretty restrictive. Whether you live the FODMAP for Crohn's, colitis, ulcerative colitis, SIBO, irritable bowel syndrome or any other condition this article is aimed to make traveling easier for you.

Tips and Tricks for FODMAP and Travel

Here are some tips and tricks I've learned for traveling and FODMAP and travel eating:

Research

Do a little homework on the area you area going so you know what you will be able to eat, what restaurants or stores are available in the area you are going to as well.

Made to Order

Made to order restaurants are great because they make your meal when you order it.

Narrow it Down

Make sure when doing research to really try to narrow it down to just the major foods you can't eat. It makes my search easier. For me I know my major list is gluten, dairy and fried foods.

Small Portions

If my stomach is irritating me, I won't eat. Or I eat very small portions especially if they are foods that may contain high FODMAPs. A dietician I worked with also said that I might be able to have a tiny fruit bowl with several high FODMAP foods one day, but may find that if I'm eating it for several days in a row that my stomach becomes irritated. So watching that is important too.

Medicine

Bring your medicine! If you are prescribed medicine make sure to bring that along. I also have a stomach survival pack with anti nausea meds, Pepto, Immodium, Tums or Rolaids and stool softeners. My prescription meds are for the stomach
for my stomach spasms and when my nausea gets really bad I have a prescription anti nausea. Some people swear by having some peppermint and probiotics too.

Grace

I think a dose of 'give yourself some grace' is also needed. The FODMAP can be tough to live by. I've never been able to reintroduce gluten, soft dairy, fried foods and some fruits and vegetables. But when I'm traveling I realize that it's a tough diet to follow and I give myself a little grace when I'm not feeling good. I always give myself the day of or day after to adjust to the time zones and get my stomach better. After that first day or two I can push hard. I realize that's not everyone and you have to do what you need to do and give yourself some grace.

Travel Cards

Grab our handy Spanish FODMAP travel card **coming soon** that has translations for questions you may have about food in spanish speaking countries
You can also use Google Translate and if while in Google translate you hold your phone over the menu it will translate it from one language to another.

FODMAP App

Monash University, the lead scientists behind the FODMAP diet offer an app that you can download for several dollars. For the price the app offers a lot but I mainly use it when traveling to see if a particular ingredient might be FODMAP frienldy or not.

FODMAP Travel by Land

• Itinerary: Where are you headed? Make sure to research the area you will be going and what offerings they have in your area.
• Pack snacks: Gotta have some road trip snacks! Make sure to pack some FODMAP friendly snacks for your trip!
• Delivery: Meal delivery services can be expensive but I like to utilize them if we will be making meals in an AirBNB or at our location. Having them delivered right before we leave makes it easy to pack into a cooler and bring along with us.

FODMAP Travel Sea

• Menu: I will often search the menu on any cruises and see what food offerings are available on the ship.
• Inform: Make sure to inform your cruise line before you leave of any allergies you have or foods you are unable to eat.
• While on board make sure your waiter for the week knows of any of your food intolerances and allergies.
• Pack meals and snacks. I like to pack some sweet treats too because one of the only dessert options for dairy free gluten free is a fruit bowl. Sometimes I just want some chocolate!

FODMAP Travel by Air

• When on a long flight that will be serving meals, make sure to notify the airline prior to leaving of your intolerances. Many have the option of being able to do that right through the airline app!
• Bring low FODMAP snacks and even a low FODMAP meal along with you! since you can't take liquids through security, I opt to bring a cup of Ramen. If my airline messes up my meal or I can't get gluten free options on the plane, I know I'll be able to ask about getting some hot water for my soup.

Five Foods for Traveling

My five favorite foods I bring along while traveling are:

1. Cup of chicken or chicken ramen soup
2. Cup of gluten free oatmeal
3. Snack bars
4. Protein snacks
5. Gluten free rolls

Best Foods for FODMAP and Travel

Some of the most stomach friendly foods I'll eat and can most easily find while I'm traveling are:

1. Eggs
2. Rice
3. Vegetables
4. Broth
5. chicken or other meat
6. Potatoes
7. Quinoa
8. Fish
9. Order dressing and sauces that may go on my food on the side.