The single biggest thing I used to fear was how I’d manage my digestive issues while traveling. Will there be food options that are safe for me? What if I get a flare up? What if I have to see a doctor or go to the ER? Should I even travel anymore…?


But I love to travel, so I refused to let my disease control me. Instead, I learned how to manage my condition before, during, and after a trip so I could enjoy being on the beach with a flat stomach, eat out at a restaurant without worry, and be fully present and content.


Today, I travel just about anywhere without worry, and it’s because I’ve found a set of amazing tricks and tools that keep me healthy and safe no matter where I go. In fact, I just recently came from a trip around Italy (the land of pasta and gluten!) without a single stomach pain.


Here are my go-to travel tips for those with digestive issues:

1. Probiotics

Probiotics are an excellent way to bring in more of the good guys to crowd out the bad. Especially before traveling somewhere abroad, I recommend taking them two weeks leading up to the trip, the entire time you are on your trip, and continue taking them two weeks after your trip. If you already take probiotics on a daily basis (and many of you are or should), then double up on your dose in this time period. Here is a list of my favorite therapeutic-grade probiotic supplement brands.


2. Vitamin C

Traveling, whether for pleasure, work, or to visit family, can be exhausting. Stuffy airplanes, long car rides, and germs galore expose your body to a whole host of potential invaders. Even with the best hygiene practices, you can still compromise your immune system and get sick before or after a trip if you don’t properly arm your body.


Especially for those of you with already compromised digestive systems, your immune activity is already weakened since a large majority of the immune system lives in the gut.


So to put up the proper defenses, supplement with vitamin C before, during, and after a trip, much like I recommended above for probiotics. Consume the highest dose of a potent vitamin C such as Vitamin Code Raw Vitamin C, doTerra OnGuard essential oil, Gaia Whole Body Defense, or Dr. Mercola’s Liposomal Vitamin C.  


3. Research Restaurants in Advance


Nothing is more unnerving when traveling (especially abroad) than having no idea what you’ll be able to eat. Will you have to make a sacrifice and risk feeling terrible? Will you be starving the whole time? No way, you should be out enjoying yourself!


So before you go, take some time time to research different restaurants where you’ll be traveling. Use search terms like:

  • “Gluten free restaurants in [insert city/town name]”
  • “Vegan restaurants in [insert city/town name]”
  • “Allergy friendly restaurants in [insert city/town name]”
  • “Organic restaurants in [insert city/town name]”
  • and so on.


Before my husband and I went on our honeymoon to Italy back in July, we spent about an hour researching and came up with a list of 20 restaurants for a 10-day trip! So we made reservations at some, and took note of others. I felt so much more relaxed going into the trip knowing I had an option every day that would work for me, and also had picked out many of my meals!


4. Be Prepared With Snacks


You can never go wrong having some snacks on hand in case of emergency. Whether your plane or bus is delayed and you have no where to eat, you end up in area with no food options for you, or you’re simply get hungry, it’s important to have healthy snacks in your purse or backpack. Especially for those of you with low adrenal function, blood sugar regulation issues, or that require small but frequent meals, this is critical.


Here are a few snack items I usually carry with me in my purse when traveling:


5. Stay Hydrated & Filter Your Water

To aid your body in flushing out any toxins, avoid headaches, and stay cool, make water your best friend while traveling. Especially if you’re traveling to a hotter climate, don’t underestimate how much water you will need.


And if you’re traveling somewhere where the water quality may be questionable, especially if it’s out of the country, carry a water bottle that can filter water on the go. I  purchased the Life Straw and carried it with me nearly everywhere. It was lightweight and even had a clip that I could put on my purse, or if I asked Ben really kindly, he’d strap it to his backpack.  


6. Other Digestion-Supporting Supplements


There were a few other digestive supplements I packed with me to Italy, and will continue to bring with me everywhere else that helped keep things in check.


The first was a DigestZen rollerball from doTerra. This is an essential oil blend made with ginger, peppermint, tarragon, fennel, caraway, coriander and anise. These are all superpowers when it comes to supporting good gut health. I liked the feel of the rollerball and it was easy to apply directly to my abdomen if it ever felt a little twinge of pain or bloat (which was rare) or just as a preventative measure. They also have a dropper bottle and pill.


The second was DigestTab, also from doTerra. If you are prone to acid reflux and may not have things like apple cider vinegar or lemon to curb acid reflux symptoms, you should carry this with you on-the-go. Products like Tums are terrible because not only are they loaded with additives and nasty sugars, but they actually don’t support natural acid production to keep acid reflux at bay. DigestTab has peppermint in it, which I love because it’s a powerhouse when it comes to supporting regular acid production without the burn.


The third is to use ginger essential oil for indigestion. This is especially good to use on a plane or after a meal. If you follow me on Instagram, you’ve seen me post often about using ginger in a number of ways, and this is the easiest way to bring it with you on the go.


7. Have Fun!


Nothing is more healthy than being stress-free and happy! Endorphins from happiness, joy, and laughter boost immunity and tell your body it can rest, not stress. This is so important for healing. In fact, I think it was the single biggest reason why I felt amazing during my entire trip to Italy. (Here’s my post on some big breakthroughs on this).


Get out there, Digestive Health Warrior!

Fear of traveling because of your digestive issues should quickly become a thing of the past for you. I want you to feel empowered to take control of your body and not let it take control of you. The world is a beautiful place and you should be out there seeing it all! So begin stockpiling all of these tools and implement these strategies and start planning that trip of a lifetime!


I can’t wait to hear where you travel and how you feel!


How to Travel With a Digestive Condition






Kristin Thomas is a health coach and Functional Diagnostic Nutrition Practitioner specialized in helping women with hormone, digestion, and autoimmune health concerns. Having gone through these health challenges herself, she now helps clients find their own path to complete wellness through practical and natural diet and lifestyle changes.





Get a Copy of My Free

Gut Healing Recipe Guide

Do you worry that you're eating the wrong foods? While certain foods are fantastic for gut health, others can be extremely damaging. Do you know the difference? This FREE guide contains recipes loaded with gut-healing foods so that you'll know exactly what you can eat to feel your best.






Leave a Reply