IBS with work, travel & social events
How to deal with situations outside home
(While making sure you stay safe)
Venturing outside with IBS day to day can be challenging, to say the least. If your work or personal life involves travel or socialising, it can be even trickier. Unpredictable symptoms can make hotel stays, conferences or travel (especially flying) feel daunting. But that doesn't mean you'll have to avoid wonderful holidays abroad. There are many ways you can still have a luxury break and enjoy yourself.
As a temporary solution, planning ahead can ease problems. This might be tough but you may not have much choice. Relying on different caterers to ensure your low FODMAP diet is adhered to may not be possible. So put some solutions in place that'll help minimise issues:
• Pack your own lunch (or something to take the edge off hunger, like gluten-free crackers);
• Introduce calming routines to help you feel you have some control, like having familiar meals;
• If it's a work trip, see if you can organise flexible hours or days working from your hotel; and
• Always find out where the nearest toilets are.
Is it possible to socialise with IBS?
Let's set some boundaries
Make sure you avoid FOMO
When it comes to travel and social occasions, you may feel like hiding under your duvet. If you've got a bout of IBS, especially if you're bloated and look 5 months pregnant, the last thing you'll want to do is slip on a little black dress and shimmy over to a 4 course dinner.
But it doesn't mean you have to miss out altogether. Firstly, a lot can be said for taking natural solutions to help calm your gut, like Ferrocalm or Buscopan, and you can carry these easily in a keychain holder (I have one that looks like a silver bullet).
Secondly, I'm a huge advocate of a floaty dress, which means no-one can see your belly and your symptoms won't get worse from the pressure of a pair of jeans pressing against your stomach.
Thirdly, who says you have to eat while you're out? Maybe going out for drinks beforehand will mean you still get to see friends or network with clients but don't have the fear of unfamiliar food. You'll need to set a clear boundary, though. This can be as brief as, "I can't join you for dinner but I'd love to come for drinks beforehand."
For overnight stays, packing IBS-friendly snacks, water, and a hot water bottle can offer peace of mind. I find hot water bottles to be better than heat packs as hotel rooms usually have a kettle.
If you can't decide whether to attend something or not, try thinking of it like this: does not going make me feel relieved? If so, there's your answer: stay away! But if you really want to go you can adapt things so you still enjoy life but respect your body's current needs.
Remember, this won't be forever. You're just putting temporary plans in place while you rid yourself of IBS. Your long-term plans will involve looking at the gut-brain connection.
What can I eat during a long meeting or presentation?
If you really can't wait a few hours between meals, you may find it easier to take a low FODMAP smoothie with you, rather than nibbling away at snacks from your bag.
What can I do if I need to nip to the loo all the time?
If at all possible, you need to be able to work from home when necessary. Talk to your line manager about options. If your job makes this impossible, such as teaching, see if you can discreetly absent yourself whilst a TA covers for you.
Should I tell my boss about my IBS?
Embarrassing as it may be, having an honest conversation about what you're going through may lead to an easier time of things. There may be things they can do to help you avoid stress that involve simple adjustments. You won't know until you ask.
Work stress is making my IBS worse. Help!
Has your job always been like this? If not, why not? Have you got a new and difficult boss? Has your role changed? You may need to look at whether a transfer or promotion would help ease problems. But if you're really intent on staying, are there things you could do to build calm into your day? Try a walk outside at lunchtime or a yoga session after work. Even a few minutes of box breathing regularly ought to help.
How can I eat out without anxiety?
Is there a safe restaurant you can go to (like a curry house that can make you a curry without onion or garlic)? If you really don't think you'll enjoy the food, skip eating out for now and, instead, find other ways to socialise like going bowling, trying a new yoga class or playing pool in the local pub.
How do I avoid being pressured into drinking or eating?
Set a firm boundary. Imagine you're doing it for your best friend. "No, thank you" is enough. Then change the subject quickly - e.g. "I'd love to hear more about your latest...[insert activity here]."
What should I take to eat on a flight?
Flying can be difficult because there are certain items you won't be able to take on board the plane (I tried taking an enormous tub of peanut butter once, which got confiscated). Order ahead a gluten-free meal and see if you can eat some of it as it'll be portioned separately. If you really need to take your own food, check with the airline beforehand what they'll accept (e.g. a sandwich) and make sure you observe strict rules about liquids.
What if there's an unexpected delay when I'm travelling?
Always take simple long-life snacks like gluten-free crackers so (a) there's no risk of the food being spoiled and (b) you won't be famished if there's nothing else you can eat.
How can I enjoy travelling if I'm worried about flare-ups?
Choose self-catering accommodation if possible, plan your route so you're never far from a loo and keep a bumper pack of wet-wipes with you at all times. It's also prudent to carry gut-calming solutions like Ferrocalm with you.
How do I explain my dietary needs without feeling awkward?
Be brief. Be confident. Be blunt. "I have food sensitivities & I prefer something simple." If it's easier, tell them what you need that you know they can make - e.g. "Please bring me boiled rice and a grilled chicken breast." A bowl of boiled rice might not feel like a treat but at least you'll know you're safe.
My symptoms seem to get worse when I wear jeans. What's an alternative?
The fashion for high-rise trousers isn't helpful for people with IBS. If you can find low-rise, loose waistbands, that's a great start. If you can wear a long, loose dress instead, even better.
Would bringing my own food seem rude?
If you're looking after your health, you need to put it first. Make sure you let people know in advance (so they don't go to the trouble of cooking you something special). Kind friends and colleagues will understand.