7 Strategies for Eating Well on the Go with IBD

Striking a balance between what you want to eat and what your body can handle when you’re not home requires some planning.

Figuring out what to eat every day when you have inflammatory bowel disease (IBD), including Crohn’s disease and ulcerative colitis, can be a hassle. It’s especially tough when you don’t have access to your own kitchen for cooking healthy meals.

While eating IBD-friendly foods is more challenging when you’re on the go, a few simple strategies can help you make the best choices.

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1. Plan ahead

“It’s so important to be aware — even when you’re in a rush — of what your body is sensitive to and honoring that,” says Theresa Shank, RD, owner of Philly Dietitian. “If you plan ahead, you won’t feel like you’re in a pinch, and then you can prioritize your sensitivities.”

Do some research before you head out on where you might be able to stop to eat and how you can stick to your modified diet of safer foods, suggested Kelly Issokson, RD, CNSC, a dietitian with the Nutrition and Integrative IBD Program at Cedars-Sinai in Los Angeles.

That might also mean bringing your meals and snacks with you, should there be limited options for where to stop, she said.

2. Start your day with hydration and a morning meal

Aim to hydrate within the first hour you wake up to increase your chances of a symptom-free day, Shank advised. And reach for water, not coffee.

“An empty stomach is often an acidic stomach,” she says, and coffee will only add to that acidity, increasing the risk of discomfort.

Shank also suggested having a meal within 2 hours of waking up, opting for something like scrambled eggs with cooked veggies, a banana, applesauce, yogurt stirred with a nut butter, or hard-boiled eggs.

3. Consider fiber

Fiber has a big effect on disease activity and how you feel when digesting foods, Issokson said. If you’re in remission, you actually want to look for plant-based fiber-rich foods, she added.

People with a diet rich in fruits and vegetables may experience fewer IBD symptoms overall and fewer flare-ups over time, according to 2023 research.

When ordering out or packing food to take on the road, opt for foods like salads, whole grains, nuts, and other veggies.

If you’re in the middle of a flare-up, on the other hand, you want foods that are lower in fiber and easier to digest, like smoothies and soups.

Both soluble and insoluble fiber play a role in our health, but they can affect digestion in different ways.

Insoluble fiber, found in the skins of fruits and veggies, as well as nuts and seeds, adds bulk to your stool and can help things move through your gastrointestinal tract.

Soluble fiber, found inside fruits and veggies and refined grains, like the inside of a baked potato, acts like a gel in the gut. It slows things down and can help decrease the number of times you go to the bathroom and how urgently you have to do so, Issokson explained.

The general rule: The more cooked, peeled, or pureed your produce, the more soluble fiber it has (rather than insoluble). If you’re having stomach issues, go for that version rather than raw.

4. Avoid common symptom-causing foods

Avoiding triggers probably sounds pretty obvious, but it also means knowing which foods to look out for when picking up snacks at a convenience store or ordering from a menu.

If you can’t tolerate something like lactose, then you’ll want to avoid anything that has milk or cream on the ingredient list, Issokson said, adding that lactose is a common trigger for people. If gluten causes issues for you, avoid foods that contain wheat, barley, or rye.

You may also react negatively to foods high in sugar or sugar alcohols, such as soda, juice, or candy bars. These tend not to be absorbed well in the gut and may lead to looser stools, Issokson said.

Greasy, high fat foods, such as fried chicken and buffalo wings, can also take longer to digest and promote inflammation, which can lead to discomfort, according to Shank.

Spicy foods may also increase the risk of experiencing symptoms. Shank suggests that if you’re having a meal at a restaurant, try to skip those with a kick and stay away from cream-based dishes, opting for those with a lighter sauce (or less of it) in generally smaller portion sizes.

5. Have a few go-to snacks and meals handy

Whether you know you can pick up good-for-you food on the way to your destination or you bring a bag of goodies with you on the go, it’s always a good idea to have a few snacks you can turn to when you’re hungry while out and about.

Aim for quick, healthy, and easy-to-transport options such as:

• crackers
• cheese cubes
• plain yogurt with fruit
• packets of nut butters
• fruits, like apples and bananas

“Go for things that don’t require refrigeration that you can throw in your bag, just in case,” Shank says. That way, if a rest stop you were planning to eat at is closed, you have some items to hold over your hunger.

Issokson suggests that if you’re packing meals, try carrying chicken, tofu, or peanut butter on white bread (if you’re in a flare) or wheat or seeded bread (if you’re in remission). Smoothies or soups are also a good idea.

6. Eat slowly, regularly, and not too much

No matter what you’re eating, if you’re not chewing your food well, scarfing everything down quickly, and eating way past fullness, you can trigger digestive discomfort.

“You could be eating the best food or meal you have access to, but if you’re eating too quickly or too much, you still won’t feel great afterward,” Issokson explains.

Take your time eating and really enjoy your snacks and meals.

Issokson added that eating at the same time every day can also help regulate your metabolism. This may translate to fewer IBD symptoms, and even more so, keep you from overdoing it because you’re so hungry. Consider setting a goal to eat at least every 4 to 5 hours.

7. Advocate for yourself when necessary

If you do experience symptoms while you’re on the go and need to urgently use the bathroom, know most states have what’s called Ally’s Law or the Crohn’s and Colitis Fairness Act, Issokson said.

Ally’s Law hasn’t passed in every state. Be sure to check whether it’s a law in your area or where you’re visiting, and don’t hesitate to speak up for yourself if you experience symptoms and need help.

Article originally appeared on August 17, 2020, on Bezzy’s sister site, Healthline. Last medically reviewed on October 6, 2025.