Travelling with an Eating Disorder
In a few days, I’m heading overseas for a week-long overseas trip, and I can’t help but reflect on how much my experience of travel improved after recovery from my eating disorder. It was many years ago now that I was struggling, but I can still clearly remember how drained-of-colour those trips were. I was physically present but mentally trapped. Instead of enjoying new experiences, I was calculating calories, researching “safe” foods, planning how to compensate for anything outside my rigid rules, and counting my steps. I skipped meals when I couldn’t control what was available, turned down amazing local dishes, and sometimes even opted out of social experiences because they didn’t fit into my eating disorder’s demands. I thought I was staying “in control,” but in reality, I was missing out - on culture, connection, and the simple joy of being present. Looking back, I didn’t just miss out on meals - I missed out on memories.
If you're travelling with an eating disorder, you might recognise this struggle. Travel is unpredictable, full of new foods, different routines, and situations that can feel overwhelming when an eating disorder thrives on control. But it is possible to travel in a way that allows you to be more present, to experience new cultures, and to enjoy the trip without being ruled by food fears. Here are some tips that might help:
1. Plan, but Don’t Over-Plan
A little planning can help ease anxiety - like researching food options at your destination or packing snacks for long travel days. But over-planning every meal and every food choice can keep you stuck in the same restrictive patterns. Leave room for spontaneity. The best travel moments often happen when you least expect them, and food is a big part of that.
2. Challenge Yourself to Try Local Foods
Food is central to culture. If you’re in Japan, that means ramen, sushi, or matcha treats. In Italy, it’s fresh pasta, pizza and gelato. Avoiding local foods because they don’t fit into a “safe” category robs you of a huge part of the travel experience. The last thing you want in your later years is to look back on your travels and see all the experiences you denied yourself.
3. Prioritise Eating Regularly
It’s easy to lose track of time when you’re sightseeing, but skipping meals (whether intentional or not) can make everything harder - lower energy, heightened anxiety, and a higher likelihood of binge eating or feeling out of control later. Try to keep a steady eating schedule, even if your usual foods aren’t available. Your body needs consistent fuel, no matter where you are in the world. Also, be aware that jetlag and unusual wake-time hours will typically increase your hunger.
4. Expect Discomfort - but Know It’s Temporary
Travelling naturally disrupts routines, and that can feel unsettling. But discomfort doesn’t mean danger. Eating foods outside your comfort zone, sitting with fullness, or taking rest days from exercise might feel hard, but it’s also temporary. The memories you make will last much longer than the anxiety about a single meal.
5. Don’t Let the ED Voice Steal Your Experience
Eating disorders convince you that avoiding food, controlling every bite, or compensating with exercise is the key to feeling safe. But in reality, it only takes you further from the life you want. When you look back on your trip, you won’t want to remember the hours spent stressing about calories - you’ll want to remember the stories, the sights, and the connection with people and places.
Final Thoughts
If I could go back, I would tell my past self that travel isn’t about maintaining the “perfect” eating routine and a rigidly suppressed body weight - it’s about embracing the unknown, even when it feels scary. I’d remind myself that food isn’t the enemy; it’s part of the adventure. My present-day recovered self can’t wait to adventure on this upcoming trip - and yes, to embrace all the foods.
If you’re preparing to travel with an eating disorder, be kind to yourself. Reach out for support if you need it. And most importantly, don’t let your eating disorder be the thing that defines your trip - you deserve to experience all of it.