Traveling with Crohn’s or Colitis: Holiday Eating Tips for a Happy Gut

The holiday season often means travel, festive meals, and a change from your usual routine — which can be exciting but also challenging if you live with Crohn’s disease or ulcerative colitis (UC). Whether you’re visiting family or vacationing somewhere new, managing your digestive health while on the go is possible with a little planning. Here are some simple tips to help you eat confidently and feel your best during holiday travel.

1. Plan Ahead, Pack Smart

Before you travel, make a list of safe, go-to foods that you know work well for your gut. Pack non-perishable snacks like:

* Plain crackers or rice cakes

* Nut butters (single-serving packets are great!)

* Electrolyte drinks or oral rehydration solutions

If you’re flying, remember TSA’s 3.4 oz rule for liquids and check airline policies about bringing food onboard. Also, scout out restaurants or grocery stores near your destination that offer IBD-friendly options.

2. Stick with What You Know

Holidays often come with rich, new foods — but your gut may not appreciate surprises. Try to stick with foods you know your body tolerates. If you’re tempted by something new, take a small portion and see how your system responds.

If you’re staying with friends or family, let them know ahead of time about your dietary needs. Offer to bring a dish you know you can eat — it’s thoughtful and ensures you have a safe option.

3. Choose Gut-Friendly Holiday Foods

The good news is that many traditional holiday dishes can be made IBD-friendly! Some tips:

* Opt for baked or roasted meats instead of fried or spicy ones

* Choose cooked vegetables over raw (easier to digest)

* Chew your food well! The more you chew, the easier it will be on your GI tract

* Avoid high-fat, high-fiber foods like creamy casseroles or stuffing with nuts and seeds

* Skip carbonated drinks and alcohol, or limit to a small amount if tolerated

Portion control is also key — large meals can stress your digestive system. Try smaller, more frequent meals to stay comfortable.

4. Stay Hydrated and Manage Stress

Dehydration and stress are two major flare triggers during travel. Drink plenty of water, especially if you’re flying or spending time in dry, heated environments. Bring a reusable water bottle to stay hydrated wherever you go.

Travel and social gatherings can also raise anxiety, which can affect your gut. Make time for relaxation, take breaks when needed, and don’t hesitate to excuse yourself to rest.

5. Have a Flare-Up Plan

Even with the best preparation, flare-ups can happen. Bring extra medication and keep a list of local pharmacies or hospitals just in case. If you’re flying, carry medications in your carry-on luggage, with a doctor’s note if needed.

Also, know where restrooms are while traveling. Apps like “We Can’t Wait” can help you locate bathrooms quickly.

Enjoy the Holidays — Your Way

With some preparation and mindful choices, you can still enjoy travel and holiday meals while living with Crohn’s or UC. Focus on spending time with loved ones, being kind to your body, and enjoying the season in a way that works for you.

Wishing you comfort, health, and joy this holiday season!

Interested in meeting with a GI dietitian? Email Nicole Lindel at [email protected] for more information about scheduling and insurance coverage!