Good morning everyone! Well, good afternoon to my followers back in Ontario. Over the past week I have been travelling across Western Canada teaching fellow dietitians a workshop about food, cooking and culinary nutrition and it has been a blast! As I travel, I realize how tricky it can be to stay true to my gluten-free, lactose-free, low FODMAP diet. Since I first started the diet, I have been able to add is many high FODMAP foods in small amounts with good tolerance, so I do have a few more options. However, eating out every night just doesn’t work when you are gluten-free and lactose-free. I have been lucky enough to stay with a few friends as I travel and have hotel rooms with kitchens so that I can get a few groceries myself, but I thought I would share some of the strategies that have been worked for me when it comes to travel eating with IBS.

Morning travel oatmeal

Travel Eating with IBS Strategy #1: Have a Breakfast of IBS Champions

Glutenfreda wheat-free instant oatmeal travels well in your bag and you can make it anywhere! Pair it with lactose-free yogurt and fresh low FODMAP fruit for a nice filling breakfast that’s totally balanced.


Travel Eating with IBS Strategy #2: Snacks are Key

Wherever you are travelling, stop in at a market or grocers to pick up some low FODMAP nuts, seeds, and fresh fruit. Pair these together for a snack that has the carbs you need for energy and protein to keep you full and strong! Here is BC I got to try my first strawberry of the season – oh so worth the wait all winter my friends!

dinner at Drea's

Travel Eating with IBS Strategy #3: Make Your Own Meals

Eating out every meal, every day can really do damage to anyone’s body, especially the sensitive gut of the IBS individual. Do your best to rent a holiday apartment or stay at a hotel that offers a suite option. Over the past year I have stayed at both Best Western Suites and Minto Suites and found having a kitchen such a blessing. When planning your trip look for suites, hotels with kitchens or kitchenettes, or check out AirBnB for renting apartments. Then try to make your own lunches and/or dinners most of the time to give your body a break from all the sugar, salt and fat out there in the world of restaurants. I promise, you’ll feel a lot better!

Another option if at all possible is to stay a few nights with friends and offer to make them a meal! I have been spending a few days with one of my best friends and above is our delicious dinner from last night: fresh prawns sautéed in olive oil and chili, broiled halibut, roasted herb potatoes, and arugula salad with a homemade lemon vinaigrette and crispy fennel.


Much love & good eating,


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