Social events and travel should be fun, right? But if you’re living with IBS, they can feel more like a minefield of stress, bloat, and food fear.

In this solo episode, I’m sharing 10 practical, gut-friendly tips to help you feel more confident, in control, and at ease when you're eating out, attending events, or packing your bags for a trip. Because with the right strategies, it is possible to enjoy yourself without flaring up your symptoms.

This isn’t about restriction or staying home, it's about preparation, mindset, and knowing your body. Whether you're heading to a dinner party or planning a weekend away, this episode will help you build a toolkit of supportive habits to protect your gut and your peace of mind.

In this episode, I chat about:

• What to eat before you go so you’re not starving or tempted by trigger foods
• Smart hydration strategies that help digestion (and avoid bloating)
• Nervous system hacks to calm pre-event anxiety and reduce flares
• Why bringing your own snack can be a game-changer
• How to move after meals to support smoother digestion
• Low-FODMAP alcohol options (and what to steer clear of)
• The power of an “exit plan” when you need to step away without guilt
• Mindset shifts to reduce food pressure and enjoy connection
• Gentle gut supports to ease symptoms before and after events
• How to reflect without judgment so every event becomes a learning opportunity

Whether you’ve been caught out before or just want to feel more prepared and confident, this episode is your go-to guide for navigating social life and travel with IBS—without fear, flares, or food anxiety.

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Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.