Travelling With Food Intolerances When You Have Endometriosis

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Given that there is a huge link between endometriosis and IBS, it’s no wonder that many endo suffers also struggle with food intolerances. According to the Food Standards Agency, millions of people in the UK are living with food intolerances. Also a staggering 2.4 million people have a diagnosed food allergy. I’m here to offer support in this post by sharing how to manage travelling with food intolerances when you have endometriosis.

What’s the link between food intolerances and endometriosis?

There’s no denying that there is a notable link between food intolerances and endometriosis and it’s not surprising given that endo and gut complaints like ibs can have such a huge impact on each other.

So many women experience increased symptoms of pain and bloating when they’re struggling with both endometriosis and gut issues. Some key connections between endo and the gut include:

• Inflammation – certain foods can increase inflammation in the body such as processed foods, and those high in refined sugars. Women with endo will already have varying degrees of inflammation and anything that increases the level can cause issues for both endo and gut symptoms.

• Immune function – often in women with endometriosis the immune system isn’t working effectively. This can cause food sensitivities and gut symptoms as the immune system is reacting in a dysfunctional way.

• Leaky gut – this is where the gut lining becomes “leaky” and allows small particles of food through into the bloodstream triggering an immune system response. Endometriosis can cause this to happen by disrupting gut health.

Today I really want to focus on offering some support to anyone who may be struggling with food intolerances alongside their endometriosis. Particularly if you’re going to be traveling soon and feeling worried about how to manage the symptoms.

The key to managing symptoms of food intolerances is planning, preparing and staying well organised.

In this post I’ll be sharing practical tips and strategies for managing food intolerances and sensitivities when traveling.

What is a food intolerance?

A food intolerance is when the digestive system struggles to break down and absorb food or drink properly. This can cause irritation for the gut and trigger many different symptoms. Common symptoms can be abdominal pain, bloating, headaches, skin rashes and changes in bowel movements.

This can happen for a number of different reasons. The main causes tend to be if the body is lacking a particular enzyme to break down the food. Sometimes certain chemicals in food or drink can cause a reaction. Also if the digestive system is compromised in any way such as candida overgrowth or leaky gut.

A food allergy is different to a food intolerance as an allergy causes a reaction in the immune system. This can trigger much more servere symptoms than a food intolerance.

The most common food intolerances tend to be dairy, gluten, histamine, sulphites, caffeine, salicylates, amines, FODMAPs and fructose.

If you struggle with food intolerances it’s really important to know your triggers and be aware of them. Pay special attention to ingredients lists in foods. Be aware of what food and drink you’re consuming that may be causing symptoms.

How to prepare for travelling with food intolerances

1. Research your destination

Do a bit of research into the local cuisine and the popular types of dishes that are made. Once you’ve got an idea of these you’ll be able to research what typical herbs/spices/ingredients are used in these dishes. This will give you an idea if you’re likely to come across any particular triggers or not.

Research local stores and markets in the area to see if you are able to buy your own supply of safe food options. You could keep with you or have a small stock of in the accommodation you’re staying in. Local supermarkets can be great for this and I’ve found many now offer dairy/gluten free options. Look for familiar brands or products and don’t forget to check the ingredients labels.

It can also be really useful to find out where about the local pharmacies and hospitals are. This is just a precaution incase you need any medical help while you are away. This can often just be for peace of mind.

2. Prepare any documentation

A really handy document you could make yourself is a list of food intolerances in the local language of the place you’re travelling to. Google will easily be able to help you translate and ensure you have the spelling correct. This can then be shown in any restaurants or markets that you visit.

If you suffer from any food allergies make sure to carry a medical alert card or bracelet with you at all times when travelling.

3. Pack essentials

If you are able to, pack safe snacks and non-perishable foods to take with you. Just make sure to double check these are allowed through the airport and into the destination you are travelling to. This will give you peace of mind knowing you have some safe food options on you if needed.

If you take any medications or supplements for your food intolerances don’t forget to pack these. It’s also a good idea to pack extra just incase you loose any while travelling. This could include anything from peppermint capsules, anti-histamines, or prescription medication.

Herbal teas can be a great addition too as these can help improve symptoms in so many ways. If you have any favourites or ones that you know help to soothe your symptoms then be sure to pack plenty of them.

Communicate your needs

1. Learn key phrases

Use Google translate or any other translator you like to use. Then make a list of phrases that explain your intolerances in the local language of the place you’re travelling to. You could write these down along with the list of food intolerances you have. Keep them in a little notebook that will be easy to carry around with you and pull out if and when you need it.

In your notebook you could also include any questions about specific ingredients. Also if there are any particular cooking methods that you might need to know about.

2. Use translation apps

If you find yourself getting a bit lost in translation or feel you may have written your translated phrases wrong don’t worry!

There are now many apps specifically designed for translating and communicating food intolerances and allergies for you. Check out apps such as Allergy Translate, Equal Eats and Allergy Force.

3. Contact restaurants in advance

It can be really helpful to research in advance any potential restaurants you may like to visit for you travel. This way you can check out their menus and contact them to ask about their food/drinks. It’s an easy way to find out if they are able to offer you safe options and accommadate your needs.

Don’t forget to check out online reviews and forums for recommendations in the places you’re travelling to. As food intolerances are so common travellers will often post online and share any advice or recommended restaurants they have been to.

Airports and aeroplane food

1. Airport meals

If you know you’ll need to eat a meal in the airport try researching online what food options are available. Plan ahead with what you’ll eat once there. I’d suggest also having a plan B option just incase they are sold out or don’t have the particular option you are wanting that day.

If you can, consider making your own packed lunch. This way you can be sure that your food is safe to eat and you may feel more relaxed in general knowing this.

2. Aeroplane meals

We all know aeroplane food is never great! So it may be helpful for you to have your own snacks and packed lunch. Just make sure the airline allows this…you can call or check online in advance be sure!

If you’re choosing to eat food provided by the airline it will be a good idea to contact them in advance. Call or email to make sure they are able to accommodate your dietary needs.

Eating out with food intolerances

If your travel destination has familiar chain restaurants nearby this can be a great option. You’ll be able to enjoy meals you are familiar with and know you can avoid any flare ups.

There are many helpful apps that can find local restaurants and cafes that offer alternatives like gluten or dairy free food. Try using Find Me Gluten Free and HappyCow.

It can often be a good idea to ask hotel staff or locals if they can recommend anywhere to eat nearby that can provide safe food for you. Hotels will be experienced in dealing with allergies and intolerances. They should be able to advise you on places to go or places to avoid.

Any easy way to avoid potential trigger foods is to order simple food. Try sticking to plain versions and focus on fresh vegetables, a good protein source and carbohydrates.

Where ever possible choose meals that contain minimal ingredients and opt for cooking methods like grilled, steamed or boiled as these will often avoid any hidden ingredients.

Managing a flare up

If you do find yourself having a flare up while you’re away, it can sometimes feel more unsettling than usual. This can be due to being in a different unfamiliar environment and sometimes bring a little bit of anxiety.

The reassuring thing is that you are prepared for this event and have with you all the things you need to help manage and ease the symptoms.

Drinking teas such as ginger and peppermint are both great for digestive symptoms as they can relax digestive muscle and reduce inflammation.

Sitting or laying while using a hot water bottle on your abdomen can also help to ease any pain and relax the intestines. The warmth can also help with any constipation you might be experiencing.

Breathing exercises can be a brilliant way to relax the nervous system and in turn relax the digestive system. Practising abdominal breathing can stimulate the rest and digest state. This is optimal for a relaxed digestive system and can improve digestion.

Staying calm and resting is key to managing a flare up. You may find you feel extra tired or even nauseous. Taking a bit of time out for yourself can be so worth while to recooperate.

Meditation is often very helpful during a flare up. It can relax the body and mind and ease symptoms quicker than you might think. Remember there is a huge link between the mind and body so a relaxed mind means a relaxed body.

Travel insurance

Make sure your insurance covers you for travelling with food intolerances. This is important in case you need any medical help while you are away. And don’t forget to keep your travel insurance information with you when you go out.

Key points

The key to managing food intolerances while travelling really is to be well organised. Always be prepared and to plan as much as you can.

Whilst I appreciate travelling with food intolerances can be inconvenient (trust me I’ve been there) if you’re proactive and prepared then you can easily enjoy a stress free and symptom free holiday.

Final thoughts

Traveling with any form of sensitivities does require some careful planning. By following these tips on travelling with food intolerances, you can manage your triggers/symptoms and have a safe, enjoyable holiday experience.

Please let me know in the comments if you’ve found this post helpful and if you have used any of the tips to have a symptom free holiday.

Additional resources

If you are looking for more in-depth and tailored help with managing your symptoms feel free to contact me for 1-2-1 support.

If you are also interested in getting some support for managing anxiety when travelling you can check out my separate post on that here.

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