IBS friendly travel snacks

IBS Friendly Travel Snacks

Last updated: January 2023

If you have an upcoming flight booked, or a road trip to take then you might be concerned about what you will eat while you are on the go. Because you’ll likely have to deal with stress, unfamiliar toilets, queues and boredom, being hungry is not something you want to add to your list of things to worry about!

Traveling while hungry with IBS

It can be tricky finding things to eat that don’t cause your symptoms to flare-up and it can difficult being away from your own kitchen and your regular go to places to eat. When traveling I always like to take a few things with me that will ease the hunger until I can find something suitable, because there is nothing worse than traveling and being hangry (hungry plus angry!).

Travel snacks for people with IBS

These snacks don’t require refrigeration, won’t take up much room in your carry-on bag and won’t make the person seated next to you wish they were allocated a different seat! Different countries, states, and airlines may have their own restrictions regarding food so it’s always a good idea to check what you can take with you, and what you may have to eat, or dispose of, before leaving the plane, state or country.

All of these items can be tailored for gluten free, dairy free, artificial sweetener free, vegetarian/vegan and low FODMAP friendly requirements. However, because IBS affects us all so differently, there may be some items here that you just can't tolerate and some that you can, so it's always best to stick to what works for you.


Yes, pancakes. Not just a breakfast food, pancakes can be taken with you as a snack too! This recipe for Low FODMAP Pancakes is tasty enough to eat on its own without any toppings. When pouring them into the pan, just make them a little smaller than you normally would (about palm sized or smaller).

Sliced vegetables and fruit

Depending on what you can tolerate, slicing up some veggies and fruit makes for easy snacking. If you place them in little bags, then they’ll take up less room and turn into good little garbage bags for any skins or pips when you are finished. Carrots, cucumber, green beans, strawberries, blueberries, raspberries, kiwi fruit, oranges, mandarins, grapes and bananas can work well.

Rice crackers or rice cakes

These versatile crunchy bites are generally always gluten and dairy-free, vegetarian and readily available.  Plus, two plain rice cakes or up to 20 plain rice crackers at a time are considered low FODMAP friendly which means they’ll be easy to digest if you have trouble with high FODMAP foods.

Nuts and seeds

A little bag of nuts and seeds can make for a simple, filling and nutritious snack. Options that are low FODMAP friendly include almonds (10 nuts), chestnuts (10 nuts), macadamia (20 nuts), brazil nuts (10 nuts), peanuts (32 nuts), pecans (10 halves), pine nuts (1 tbs), walnuts (10 halves), pumpkin seeds (2 tbs) and sunflower seeds (2 tsp).  Pick your preferred choice and bag them up!

Homemade cake

The benefit of making your own is that you will know exactly what is in it. This hearty and nutritious recipe Low FODMAP Banana and Walnut Loaf is quick and easy to make, satisfying and sugar-free.

Do you have any other snacks that work well for you when traveling? We’d love to know so please comment below!

By providing your email address, you are agreeing to our privacy policy.

More on this topic

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The IrritableBowelSyndrome.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

Join the conversation

Please read our rules before commenting.

Community Poll

Have you taken our In America Survey yet?