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.
🥳 SPECIAL OFFER – LIMITED TIME ONLY FOR MY GUTSY TALKS COMMUNITY!
Ready to finally beat the bloat and feel confident in your body again?
Join Bloated to Body Confident my signature gut healing course, and get 10% OFF for a limited time!
Use the following codes at check out
👉GUTSY10 if you're choosing the instalment plan, or
👉10GUTSY if you're choosing the pay-in-full option.
Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?
Follow Rachel on Instagram HERE
Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally & Eat Your Favourite Foods Without Fear' HERE
Check out the range of FREE gut health resources HERE
Work with Rachel HERE
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.
Popular Podcasts
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
The Brothers Ortiz
The Brothers Ortiz is the story of two brothers–both successful, but in very different ways. Gabe Ortiz becomes a third-highest ranking officer in all of Texas while his younger brother Larry climbs the ranks in Puro Tango Blast, a notorious Texas Prison gang. Gabe doesn’t know all the details of his brother’s nefarious dealings, and he’s made a point not to ask, to protect their relationship. But when Larry is murdered during a home invasion in a rented beach house, Gabe has no choice but to look into what happened that night. To solve Larry’s murder, Gabe, and the whole Ortiz family, must ask each other tough questions.