Expert warns that foodborne illness can develop into IBS

These simple precautions may help you avoid uncomfortable, embarrassing or even debilitating problems that can ruin your summer vacation

Here’s another reason to pass up that potato salad that’s been sitting in the sun for a few hours.

“Foodborne illnesses can potentially be the gateway for getting irritable bowel syndrome,” also known as IBS, cautions dietitian Kate Scarlata, a world-renowned gut health expert. “The more severe the bout of foodborne illness, the more likely you are to have serious, miserable IBS. And while about two-thirds of patients recover after about five years, some suffer from it the rest of their lives.”

The Centers for Disease Control estimates that each year 48 million people get sick from a foodborne illness; 128,000 are hospitalized and 3,000 die.

“Washing your hands, utensils, cutting boards and countertops is essential,” Scarlata advises. “Also, keep raw animal proteins such as meat or chicken away from ready-to-eat foods such as salad. Make sure everything is cooked to a temperature that will (destroy) the disease-causing germs. And refrigerate perishable food within two hours.”

While vomiting and diarrhea are a sure-fire way to dampen summertime fun, other digestive issues also can cause their share of discomfort and embarrassment.

For example, no one wants to be that person on the airplane who suddenly gets gas. But can it really be avoided?

“When you travel by plane, any gas in your intestine expands,” Scarlata explains. “If you’re constipated that can lead to trapping of intestinal gas, making you feel even more uncomfortable.”

The solution may be to avoid eating foods high in FODMAPs before boarding your flight. FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols,” compounds some people cannot digest.

“FODMAPs are shortchain carbohydrates and sugar alcohols that can cause gas and bloating. Examples include wheat, garlic, onions, apples and artificial sweeteners.

“To further help normalize your digestive system, and avoid pre-flight constipation, start adding a healthy soluble fiber to your diet a few weeks before your vacation starts. Sunfiber is certified low-FODMAP and it’s truly regulating, which means it helps with both occasional constipation and diarrhea.” Sunfiber is the perfect travel companion because it’s unobtrusive: It dissolves completely in beverages without altering the taste, texture or aroma.

Whether you travel by plane, train, car or cruise, once you get to your destination, to make sure you’ve got a mini-fridge in your room so you can have bottles of cold water readily available.

“It’s easy to become dehydrated while traveling. That can commonly lead not just to constipation but also fatigue.”

The last tip may sound counter-intuitive but will really help you get the most from your time off.

“Try to keep a similar routine while away from home. You might be tempted to skip your daily exercise and turn your whole diet upside down. But staying active is a good way to stimulate gut motility and keep your colon working. And maintaining adequate fiber intake will further help you avoid being sidelined by uncomfortable gas, bloating and constipation.”

Kate Scarlata is a Bostonbased registered dietitian and New York Times bestselling author with more than 25 years of digestive health experience. Her passion is to help advocate for patients with gut disorders and her grassroots campaign “I Believe in your Story” has helped raise research funding and awareness for IBS.