Tips for Travel While Following a Therapeutic Diet
by Anne Kessler, MScN
For the last thirteen years, I have been following a therapeutic diet to help manage my Crohn’s disease. Eating gluten free, dairy free, egg free, citrus free, low histamine, and in certain seasons, low FODMAP, has come with its own unique set of challenges and opportunities. I am so grateful that my family often travels to me for holidays where I have full use of my kitchen to prepare a beautiful spread for Thanksgiving and Christmas. But sometimes, I love traveling home to see all of my loved ones, and when that happens, I must get creative with my cooking.
Below are some of my tips and tricks for traveling while following a therapeutic diet.
1. Make a list of easy to prepare meals and snacks for your upcoming trip.
Take into consideration which foods are the safest and most easily digestible for you, the kitchen equipment you will have access to, and your time constraints while traveling. I typically do not recommend trying new foods, snacks, or sauces while traveling, particularly if your system is very sensitive like mine is. Traveling already places a lot of stress on the body. You can lower this pressure by choosing safe and easily digested foods. If there are new food items you are interested in having on your trip, (ex: new snacks bars you’ve been meaning to try, etc.), I recommend trying these items out several weeks in advance. If preparing meals while traveling seems daunting, consider hiring a local personal chef to prepare safe meals and snacks for you. I have also called and vetted many restaurants over the years to determine if I felt they could make safe therapeutic meals for me during my trip. Remember though that you will still need to make a plan for what meals and snacks to bring with you through the airport, on the train, or on your drive.
2. Bring a supply of non-refrigerated safe foods to eat during your stay.
Consider what snacks you will want to bring and what staples you will need for preparing meals. You may also be able to ship some of these items to your destination in advance. Make a list of non-perishable foods you want to bring, ship, or buy upon arrival.
3. Based on the list of safe meals/snacks you made for your trip, create a grocery list of food items you will need to purchase after your arrival.
Determine which refrigerated and non-refrigerated items you want to buy when you get there. Decide if you would rather purchase these items yourself or if you want to use a grocery delivery service. I always recommend purchasing and preparing more food than you think you will need just in case. Sometimes food gets mixed up, improperly seasoned, or forgotten on the stove. When these things happen, it is nice to have something to fall back on.
4. Always bring lots of food and snacks to eat on the journey to your destination.
During the winter months and peak travel season when airline delays are frequent, I recommend bringing extra food just in case. On shorter flights, consider bringing a small cooler bag filled with home-cooked foods. Make sure your cooler’s ice packs are frozen solid when you go through security so that TSA does not take them away and so that your food remains cold during your flight. Make sure to bring enough food to last for your entire journey, including additional train, bus, and car travel. It’s a good idea to travel with something you can eat when you reach your destination too!
A few extra notes on TSA Security: Sometimes food items require extra screening at airport security, so I recommend keeping all carry-on food items in see through bags/containers and giving yourself an extra 15 minutes to go through security. While you cannot bring a jar of nut butter through security, you can pack a jar in your suitcase or spread nut butter on a rice cake to take through security. Some spices may require extra testing in security, and so most people prefer to put their herbs, spices, and salt blends in their checked bag. You may be able to bring some items through security with a doctor’s note, so check with your airline beforehand.
5. Make sure to stay hydrated while traveling.
Our bodies are made of up to 60% water, and so it is no surprise that we function best when we are adequately hydrated. Dehydration makes us more susceptible to constipation, diarrhea, and we may also have more difficulty digesting our food. Many individuals become dehydrated while travelling. Common culprits include low humidity during air travel, increased caffeine and alcohol consumption, and even intentional decreases in fluid consumption while traveling to avoid using the bathroom while on the road. To make sure hydration does not become an issue for your digestive system, I recommend drinking at least half your body weight in ounces each day (more if you are flying or consuming more caffeine or alcohol than normal). Consider bringing an empty water bottle with you through TSA and filling it before getting on the plane.
6. Make a plan for special events
Decide if you will want to eat in advance of special events or if you will want to bring a meal to these events. Determine what your social needs will be for that day and decide how you can best meet those needs. You may prefer to eat beforehand to avoid questions, bring your own food so you can enjoy the mutual table fellowship with others, decide to bring a snack to tide you over, make a special dessert to share with everyone, or something else. Decide in advance what is nourishing to both your body and your soul.
7. Setting expectations
Before you leave for your trip, set an expectation for yourself for how you want to feel and what you want to experience on your trip. If you will be staying with someone or eating in someone else’s home, setting expectations includes having open conversations beforehand with your hosts, travel partners, or roommates. Don’t try to be polite by not telling them your dietary needs. This may leave you unwell and frustrated. While some individuals simply may not understand why you must follow a therapeutic diet, others may offer you support on your healing journey.
8. Incorporate mindfulness-based practices into your life during the week before and the time of your travel.
Reducing stress levels helps to soothe the gut brain axis and promote calmer digestion. Even building in just 15 minutes a day of meditation, deep breathing, prayer, or gratitude journaling can help promote improved digestion.
Anne Kessler is available for nutritional consultations through Hive Mind Medicine.
Call 503-224-0443 for an appointment.
Hive Mind Medicine blog posts are for educational purposes only and are not intended as medical advice. Please consult with your health care practitioner for personalized guidance.