You Have a Spontaneous Summer with IBS? Let’s Talk About It

If you’ve ever said yes to last-minute plans with IBS, you know it’s not always easy. While your friends might be grabbing food trucks on a whim or hopping in the car for an unplanned beach day, your brain is going through a checklist: “Where’s the nearest bathroom? What can I actually eat? Did I bring my snacks?” When you have IBS, being spontaneous can feel a little risky—but that doesn’t mean it’s impossible. With a few smart habits and the right foods (hello, Low FODMAP), you can absolutely have a fun, in-the-moment summer without sacrificing your digestive health.

Let’s be real: IBS makes spontaneity feel complicated. One minute you're fine, the next you’re bloated, crampy, or stuck searching for a bathroom. And unfortunately, most people don’t realize how quickly a “fun” plan can go wrong for someone with IBS. That’s why it helps to be prepared even when you’re being spontaneous. It sounds funny, but carrying a small IBS emergency kit can be a game changer. Toss a few IBS-friendly snacks—like Fody Foods’ Almond Coconut Bars—into your bag, along with water, tissues, and anything that helps you feel more at ease. That way, when someone says “Let’s go!” you don’t have to say “Hold on… I need to Google if that taco truck has garlic-free options.”

Food is one of the biggest roadblocks to spontaneity with IBS. So many fast or on-the-go meals are full of high FODMAP triggers like garlic, onion, or lactose. But guess what? There are still plenty of delicious, quick meals that support your gut. For example, if you’re heading to a BBQ and unsure what will be served, offer to bring a simple side that works for you—like Fody's Chicken Caesar Pasta Salad. Or keep an easy-to-pack option on hand, like our Vegan Bolognese Sauce and a bag of microwave rice for a quick, safe meal when you’re short on time. The key is knowing your go-to foods and having them available when you need them most.

Being spontaneous with IBS also means trusting your body and learning how to listen to it. Some days are going to be better than others—and that’s okay. It doesn’t make you boring or high-maintenance to say no to something that doesn’t feel good. But when your stomach is behaving? That’s your moment. Enjoy the unplanned walk, the day trip, the random concert in the park. Spontaneity doesn’t always mean food-centered events either. It could mean a last-minute swim, a sunset drive, or joining friends for a beach volleyball game. You can say yes to so much more when you feel confident managing your symptoms, and that starts with staying nourished, hydrated, and informed about what works for you.

Another helpful tip? Make your own personal FODMAP grocery list and keep it on your phone. That way, when you're out and about, you’ll know which snacks or meals are likely to work. It’s also smart to keep track of “green light” restaurants—places that offer IBS-friendly or Low FODMAP options—and maybe even save their menus. Many Fody Foods fans love using our blogs and recipes to plan quick meals in advance so they can just grab and go when an invite pops up.

At the end of the day, digestive health doesn’t mean your life needs to be boring or over-planned. It just means you need tools that help you feel safe while staying flexible. Fody’s mission is to make food easier for people with IBS so you can stop stressing about every bite and start enjoying your summer.

Yes, IBS adds some layers to your daily decisions. But having a spontaneous summer is totally possible—and it can still be full of joy, laughter, and yes, good food. Don’t be afraid to talk about it. The more we open up about the realities of living with IBS, the more we normalize these choices. And honestly? That’s a summer vibe we can all get behind.