All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.
Demi Ricario considers herself both a foodie and a globe-trotter. The “travel bug,” she tells SELF, hit her when she was 15 and took a solo trip to the United States from her native Philippines. It was an experience of a lifetime—she was hooked.
So when Ricario was diagnosed with ulcerative colitis (UC) at the age of 40, one of her first worries was that her days as a world traveler were over. “I especially love to explore places by way of their cuisine,” says Ricario, who now lives in San Diego with her husband. But with UC, she wasn’t sure whether she could get through a flight, let alone enjoy local food adventures once she landed.
“It took me about a year to develop the confidence and the will to travel again,” Ricario says. Now 10 years out from her diagnosis, she treks across the US and internationally, traveling at least once a month for work or fun while sharing her experiences on Instagram.
“I have to be more diligent in preparing for trips now, more mindful,” Ricario says. “If you want to get out there and explore, you can. You just need to explore in a smart way.” To help you do just that, we asked Ricario for her top tips for traveling with UC.
Do your homework before you depart.
When Ricario and her husband plan a trip, romantic thoughts of spontaneity aren’t the priority. Instead, they nail down the sites they want to see, then book a hotel within walking distance so they never have to worry about getting stuck on a subway or bus at the worst moment. Sometimes this means booking more than one stay per destination, which can involve a lot of moving around, but Ricario says it gives her the freedom to explore while knowing a bathroom is never far away if her symptoms act up. Ricario notes that she prefers hotels to other types of lodging, like vacation rentals, because she finds comfort in knowing she’d have the support of hotel staff if she were to have a bad flare-up. This is especially true for her trips abroad.
Ricario recommends scoping out some other key locations in advance to avoid frantic searches: public restrooms near your daily destinations (especially important if you expect long lines to get into them), as well as pharmacies and urgent care near your hotel—just in case. She also suggests learning crucial phrases like “Where’s the toilet?” in the local language.
Don’t be shy about asking for what you need.
When Ricario flies, she always books seats near a bathroom. She has yet to encounter a problem doing so, but if you do, her advice is to call the airline and request a seat reassignment. Tell them you have a medical condition that requires frequent trips to the loo. If that doesn’t work, Ricario suggests arriving early at check-in and asking again at the counter, since the seating situation may have changed.
Beyond securing your seat assignment, you should feel empowered to request things that will help keep you comfortable, says Ricario. For long-haul flights, for example, Ricario asks to preboard for medical reasons so she can settle in with less stress. For hotel stays, she will often request a mini fridge for her room to store UC-friendly snacks and her probiotics, which need to be kept cold.
Pack your meds strategically.
“I’m like a Girl Scout,” Ricario says of her packing routine. If you’re flying, your carry-on needs to be packed strategically—and should definitely include your full supply of UC medication in case your checked luggage goes missing. Ricario, who takes oral meds, brings enough to last at least two weeks beyond her planned excursion, along with her usual vitamins and supplements. This ensures she has a buffer in case her travel plans change or derail.
She suggests keeping your meds in their prescription bottles and putting them in a bag with printed copies of your Rx slips and a note from your doctor stating they’re a medical necessity. These things can come in handy if you have unforeseen issues at security or customs, Ricario says. They also ensure you have the necessary info should you need a replacement or refill while traveling.
If you’re packing liquid medications that exceed 3.4 ounces, let the TSA agent know when you go through security. You should also tell airport security if you have an ostomy and must bring medical supplies through checkpoints. TSA has a downloadable card you can give agents to notify them of your screening needs.
Prepare for possible bathroom emergencies.
Even the most prepared traveler can experience hiccups, which is why Ricario is always ready for accidents. In addition to her meds and supplements, a change of underwear and pants are always tucked into her carry-on bag, along with a bathroom supply kit. For Ricario, that kit includes flushable wipes (kinder to your tush than airplane TP), Poo-Pourri spray, travel-size disinfecting wipes for bathroom surfaces, and plastic zipper bags in case she needs to dispose of soiled items.
Once she arrives at her destination and starts exploring, adult diapers become part of her daily uniform. After a close call in Manila when she was stuck in traffic with a roiling stomach (because you can’t control everything), Ricario says she started using them for peace of mind—especially when her itinerary includes dicey restroom situations. It turns out that they can also be pretty cute, and no one can tell you’re wearing one, Ricario says.
Ricario recently explored London on a 10-day vacation despite being in an active flare-up. She wore adult diapers during the trip to give her peace of mind while she was out and about.
Protect yourself from blood clots.
During long-haul flights people with inflammatory bowel disease like UC have an increased risk of developing a clot (a clump of gel-like blood) in their deep veins, usually in the legs. When this happens it’s called deep vein thrombosis, or DVT. The condition can lead to serious and potentially fatal outcomes if the clot dislodges and gets stuck in a lung artery, preventing blood flow. That’s called a pulmonary embolism.
Sitting on a plane for hours bumps up the risk of developing DVT because blood can pool in your legs. Fortunately, you can (literally) take steps to prevent that: Periodically get up and walk around so your calf muscles contract and get your blood moving upward. If you can’t walk the aisles for any reason, you can still do lower-leg exercises. Lift your heels while keeping your toes on the floor, then lift your toes while keeping your heels down. For extra assurance, Ricario wears compression socks, which apply pressure to the calves and (like movement) help keep blood flowing from the legs to the heart. She’s careful to drink plenty of water too: When you’re dehydrated, your blood can thicken, making clots more likely.
Eat wisely—before and during your jaunt.
Food, of course, is a big concern. Ricario focuses on her diet well ahead of a trip, aiming to get her gut “in a good place.” She does this by sticking with simple meals she knows her tummy can handle, favoring whole foods over processed ones, saying no to greasy dishes, and opting for gluten-free options whenever possible. Obviously, it’s great to be in remission when travel day comes, but sometimes it just doesn’t happen that way. So definitely give yourself a break if your pre-vacation eating plan doesn’t keep a flare at bay.
As for airplane food (ugh), Ricario arranges gluten-free meals, but that’s no guarantee of gut-friendly dining. She points to a corn-and-bean concoction (“a fart-fest waiting to happen”) as one example. So she always packs enough snacks to get her through, stocking up on favorites like nuts, hard-boiled eggs, and fruit.
She and her husband also check out their destination’s restaurant options in advance so they’re not left scrambling when they’re hungry. Ricario’s general advice is to keep meal orders simple—“If there’s a piece of fish and some vegetables on the menu, that’s good for me,” she says—but she also allows herself a treat here and there (think: one macaron, not five) so she can immerse herself in the local culture without her stomach paying for it later.
One related thing to keep in mind: If you’re on immunosuppressive meds, you may be at increased risk of contracting foodborne illnesses because your body can’t fight infections as effectively. If that’s the case for you, talk to your doctor about any precautions you may need to take when dining during your vacation, especially if you’ll be going abroad.
Take time to de-stress.
All of Ricario’s forethought helps minimize the chances that something really stressful will happen—which is intentional. Stress is a trigger for her UC flares. To double down on the zen vibes, she also tries to include some moments for self-care while she’s away. Generally, she’ll start her day with breathing and taking a pause to be grateful, having some water, and stretching. She also packs supplements like valerian-root tea and melatonin, which she finds helpful for getting her sleep schedule on track. A lot of people with inflammatory bowel diseases have trouble sleeping, especially during symptom flares, and that can make you feel worse the next day.
Share your travel triumphs.
For Ricario, it’s important to not only enjoy her travel experiences but to share them as a source of inspiration. “Even though we have this disease, we can still make it happen,” she says. She recalls an exchange with a fellow member of Girls With Guts, a community for people with irritable bowel disorders. “I tagged her in a post because she was afraid of flying, and I said, ‘No, just plan. Just do it. As long as you have your arsenal of supplies with you, you can go from point A to point B.’”
All that is to say, your success is everyone else’s success too. If you have strategies that help you travel more comfortably, share them. Maybe a hotel or airline gave you a great accommodation you think could help others—post about it in a UC forum. By helping each other, folks with UC can prove that getting out there and experiencing the joy of travel is far from impossible.
Get more of SELF’s great coverage delivered right to your inbox.
Related:
- I Have Ulcerative Colitis and Used to Go to the Bathroom 20 Times a Day
- Are There Certain Foods to Avoid With Ulcerative Colitis?
- I’m a Long-Distance Hiker With Ulcerative Colitis—Here’s How I Manage On and Off the Trail
