Travelling with Endometriosis: 12 Tips to Stay Comfortable on Your Next Holiday

Your Seasonal Survival Guide- Hot Girl Summer or Cosy Winter Edition

Travelling with endo? It’s absolutely possible. Yes, you can still live your best life- whether it’s cocktails by the beach or hot chocolates in the mountains. The key? A bit of prep, some handy tricks, and listening to your body every step of the way.

Here’s how I personally manage travel with endo to give myself the best chance of actually enjoying it:

1. Pack Your Meds (In Your Carry-On)

Always keep your medication on you- not in your checked luggage. If your bag gets lost, you don’t want to be without your pain relief or anything else you rely on.
Travel with a letter from your GP explaining what you’re carrying- it’s helpful if airport security flags anything.
Keeping your meds close means you can manage pain the moment it starts- even mid-flight.

2. Heat Packs for the Win

Sticky heat pads and hand warmers are perfect for travel- small, disposable, light and easy to tuck into carry-on bags. If you prefer a reusable option, I love rechargeable heat packs. Some are bulky, but slimline versions (like the Scarlet Rae heat pack) are light, compact, and travel really well.

3. Prep with Cramp Creams or Magnesium Rubs

Before boarding, apply a topical like magnesium rub or cramp cream to your belly or lower back. It can help calm things before they flare and make sitting for long periods a bit easier.

4. Hydration is Key

Flying is dehydrating- and dehydration can worsen bloating, constipation, and general discomfort. Stay hydrated and don’t hold off going to the toilet- a full bladder puts extra pressure on an already sensitive area. Use toilet breaks as a chance to stretch and move. Even a short walk down the aisle helps reduce stiffness and improve circulation.

5. PHGG, Peppermint or Tummy Teas

If you’ve followed me for a while, you know how much I love PHGG (partially hydrolysed guar gum). I take my dose before flying and keep the rest in my checked bag.
If PHGG’s not your thing, peppermint or tummy teas are great alternatives to help calm your digestive system during the flight.

6. Eat Simply (Especially While Flying)

Plane food can be interesting, but it’s not always worth the risk of a flare. Stick to low-irritant, familiar foods where possible- especially in transit.
Once you’ve landed and are feeling well, explore and enjoy. But when things aren’t great, return to your safe foods so your body has a chance to settle.

7. Distraction is Everything

Make sure your devices are fully charged and that you’ve downloaded everything you might want to watch or listen to before you fly.
Distraction helps shift focus from discomfort to something enjoyable. Whether it’s a podcast, playlist, series or audiobook- load it up and tune in.

8. Bring Laxatives or Stool Softeners (Just in Case)

Travel can disrupt digestion and your body clock. Keep a gentle laxative or stool softener in your bag- it’s better to be prepared than uncomfortable.
The goal is to avoid extra pressure, bloating or pain if things back up- especially in a new environment.

9. Comfort Over Everything

Wear soft, stretchy, bloat-friendly clothes- especially on flight days. The last thing you want is to feel restricted when your body needs space.
I always pack outfits I know I’ll feel okay in, even if my stomach is swollen or I’m in pain. Being prepared helps me feel more confident and relaxed.

10. Listen to Your Body

Yes, you’re on holiday. Yes, you’ve saved up and looked forward to this.
But if you need a power nap, a long shower, or a quiet morning in your room- take it.
One small adjustment can help you avoid a bigger flare and make the rest of your trip more enjoyable.

11. Consider the Sunflower Lanyard

The sunflower lanyard is a quiet way to show that you’re travelling with a hidden disability. It doesn’t fast-track you through security or give you a personal escort, but airport staff are trained to recognise it and offer additional support if needed.
You can usually request one at the airport or order one online beforehand. It can be helpful for easing anxiety around travel when you live with something as unpredictable as endo.

12. Communicate (If You Feel Comfortable)

If you’re travelling with friends, family or a partner- let them know how endo affects you. It helps set expectations and opens the door for support if things get tricky.
If you’re travelling solo, even a quiet word to a flight attendant can make a big difference. It means someone knows what’s going on if you need help.

Final Thoughts

Travelling with endo might take a little extra thought, but it doesn’t mean missing out. It’s about working with your body, not against it.
Go at your own pace and choose what feels good.
Rest when you need, explore when you can, make memories in your own way- you are so capable. Endo doesn’t get to steal this from you!

Wishing you the most beautiful adventure,

Anna x