Living Well with a Stoma
Practical guides for nutrition, travel, work, relationships, sport and recreation — because a stoma doesn't have to hold you back.
Travel freely
Ostomates travel the world. With the right preparation, no destination is off limits.
Stay active
Swimming, cycling, sport and exercise are all achievable with a stoma.
Eat well
Most people return to a normal varied diet within weeks of surgery.
Return to work
Most ostomates return to full-time work — on their own timeline.
Maintain relationships
Intimacy and relationships can thrive with open communication and support.
You can live a full and active life with a stoma
Adjusting to life with a stoma takes time, but the vast majority of people go on to live active, fulfilling lives. This guide covers the practical topics that matter most — from what to eat in the early weeks to long-haul travel and everything in between.
The adjustment period
The first weeks after surgery are about recovery and learning. Your stomal therapy nurse will guide you through the basics of pouch changes, skin care and managing output. Most people find that after two to three months they can manage their stoma confidently and begin returning to the activities they love.
Every stoma is different
What works for one person may not work for another. Stoma type, body shape, lifestyle and personal preference all play a role. Use this guide as a starting point, and work with your stomal therapy nurse and local stoma association to find what works for you.
Your local stoma association is here to help. Members get access to peer support, product advice and a community of people who understand exactly what you're going through. Find your association →
"It took a few months, but I'm back to swimming three times a week. My stoma is just part of who I am now."
— ACSA member, QueenslandNutrition & Diet
For most people, a varied and enjoyable diet is achievable. The key is learning how different foods affect your specific stoma output.
Early stages after surgery
In the first weeks, your dietitian or stomal therapy nurse will recommend a low-fibre diet to allow your bowel to recover. Foods are reintroduced gradually. Most people are eating a near-normal diet within four to six weeks.
Ileostomy diet considerations
With an ileostomy, output is more liquid and frequent. It's important to stay well hydrated and to be aware of foods that can cause blockages — such as tough fibrous vegetables, dried fruit, nuts and mushrooms when eaten in large quantities. Chewing food thoroughly and eating slowly greatly reduces risk.
Colostomy diet considerations
A colostomy produces more solid output, closer to normal bowel movements. You may find that certain foods increase wind or alter odour. Experimenting with your diet over time helps you discover what works best.
Urostomy diet considerations
Diet has less impact on a urostomy than on bowel stomas. Drinking plenty of fluids (2–3 litres per day) is the most important consideration — it helps prevent urinary tract infections and keeps urine dilute.
See a dietitian. An Accredited Practising Dietitian (APD) with experience in stoma care can provide personalised guidance. Ask your stomal therapy nurse for a referral.
General nutrition tips
- ✓Stay well hydrated — aim for 6–8 glasses of water daily
- ✓Eat small, regular meals rather than large ones
- ✓Introduce new foods one at a time to identify triggers
- ✓Chew food thoroughly to reduce blockage risk
- ✓Keep a food diary when adjusting your diet
- ✓Avoid eating large amounts just before bed
Hydration matters
Ileostomates in particular can lose more fluid and electrolytes. Sports drinks, oral rehydration sachets or coconut water can help on hot days or after exercise.
Odour & wind
Common culprits include onions, garlic, cabbage, beans and spicy foods. Parsley, yoghurt and buttermilk can help reduce odour. Pouch deodoriser drops are also available through the SAS.
Travel with a Stoma
Millions of ostomates travel the world every year. Preparation is the key to a relaxed and enjoyable trip.
Before you travel
Plan ahead and give yourself extra time to prepare. Contact your local stoma association well in advance — they can arrange an advance supply of products and advise on what to bring. Your association can also provide an official membership card and a travel letter from your GP explaining your condition and supplies.
Flying with stoma supplies
Stoma supplies are considered medical equipment and are exempt from liquids restrictions on aircraft. Carry a doctor's letter and your association membership card, and pack enough supplies in your carry-on luggage for at least twice your expected trip duration. Airlines and security staff are generally understanding.
International travel
Research your destination in advance. Know the local names for your supplies and carry a translated letter explaining your condition. It's worth identifying a medical facility near your accommodation. The International Ostomy Association (IOA) can provide support and connections to local ostomy associations abroad.
Travelling within Australia
ACSA member associations across all states and territories can provide emergency supplies if you run short while travelling. Contact ACSA for guidance before your trip.
Travel checklist
- ✓Book advance supply of products with your association
- ✓Get a travel letter from your GP or stomal therapy nurse
- ✓Carry supplies in both carry-on and checked luggage
- ✓Pack a small emergency kit in a bag you always carry
- ✓Bring your ACSA membership card
- ✓Research medical facilities at your destination
- ✓Look up the IOA contact in your destination country
MLAK Master Key
The Master Locksmiths Access Key (MLAK) unlocks accessible public toilets across Australia. Ask your stoma association how to obtain one.
Hot climates
Heat can affect adhesive wear time. Switch to more frequent changes if needed, and keep spare supplies in a cool bag during day trips.
Work & Social Life
Returning to work and social activities is a major milestone. Most people get there — on their own timeline.
Returning to work
The timing of your return to work depends on your type of surgery, the nature of your job and how your recovery progresses. Desk-based and light duties can often be resumed within four to eight weeks. Heavy manual labour may require a longer break and a conversation with your surgeon about lifting restrictions.
You are not legally obliged to disclose your stoma to your employer, but you may find it helpful to let trusted colleagues or HR know so that reasonable adjustments — such as flexible breaks or access to a single-occupancy toilet — can be arranged.
Workplace rights
Under Australian law, a stoma may be considered a disability and your employer is required to make reasonable adjustments. This could include modified duties, flexible hours or a dedicated toilet break schedule. The Fair Work Ombudsman can provide guidance if needed.
Social situations
Dining out, attending events and socialising are all very achievable. Over time most ostomates develop strategies for managing their stoma in different environments — knowing where the toilets are, timing meals and keeping an emergency kit on hand.
You decide what to share. You are under no obligation to tell anyone about your stoma. Many people choose to tell close friends or family and find the support invaluable. Others prefer complete privacy. Both approaches are valid.
Finding accessible toilets
The National Public Toilet Map (toiletmap.gov.au) lists over 19,000 public toilets across Australia, including accessible facilities. The MLAK Key unlocks Changing Places and accessible toilets nationwide.
Your everyday kit
A small discrete bag with a spare pouch, wipes, barrier film and a disposal bag means you're prepared for anything. Many purpose-made ostomy bags are available through the SAS.
Dining out tips
Eat a moderate amount before leaving home, identify the toilet on arrival, and avoid foods you know cause issues. Many ostomates eat and drink normally at social events.
Centrelink & financial support
If your stoma impacts your capacity to work, you may be eligible for Centrelink Disability Support Pension or other government payments. Your GP can help you access these.
Sport & Physical Activity
Exercise is beneficial for physical and mental health. Most activities are possible with a stoma — it's about finding what works for you.
When can I start exercising?
Light walking can begin very early in recovery. More strenuous exercise — including swimming, cycling and gym work — is typically appropriate after six to eight weeks, once your surgeon gives clearance. Always follow your surgical team's specific guidance, as it varies by procedure.
Swimming and water sports
Swimming is one of the most popular activities among ostomates. Modern pouching systems are waterproof and designed to stay secure during water activities. Empty your pouch before swimming and consider a waterproof seal or belt for added confidence. Saltwater and chlorinated pool water do not damage equipment.
Gym and contact sports
Gym training, yoga and most non-contact sports are achievable. For high-intensity or contact sports, a stoma guard or hernia belt can protect the stoma and give extra security. Light abdominal exercises are generally fine; heavy weightlifting or exercises that create significant abdominal pressure should be cleared with your surgeon first.
Parastomal hernia prevention
A parastomal hernia (a bulge around the stoma site) is one of the most common long-term complications. Supporting your abdomen during lifting, wearing a hernia belt during exercise, and avoiding very heavy lifting can significantly reduce your risk.
Activities ostomates enjoy
- ✓Swimming & water sports
- ✓Cycling & running
- ✓Yoga & Pilates
- ✓Tennis & golf
- ✓Hiking & bushwalking
- ✓Dance & group fitness classes
- ✓Team sports (with appropriate protection)
Stoma guards & belts
Rigid stoma guards protect the stoma during contact activities. Hernia support belts provide abdominal support during exercise. Both are available through the SAS.
Weightlifting guidance
Ask your surgeon for a maximum safe lifting weight before returning to the gym. Starting light and building up gradually reduces hernia risk.
Relationships & Intimacy
A stoma can raise questions about body image, intimacy and personal relationships. These are normal feelings — and support is available.
Body image after surgery
It takes time to adjust to your changed body. Feelings of grief, embarrassment or loss of confidence are completely normal and are experienced by many ostomates. Giving yourself time, connecting with others who understand, and working with a counsellor or psychologist if needed are all valid approaches.
Telling a partner
If you're in a relationship, open communication with your partner is important. Many couples find that facing the adjustment together strengthens their relationship. Support groups and couples counselling can be helpful. If you're dating, you are not obligated to disclose your stoma early on — many people wait until they feel comfortable and trust has been established.
Intimacy
Sexual activity is possible after a stoma, though recovery from surgery may temporarily affect desire, energy and physical function. Some surgeries — particularly those involving the pelvis — can affect nerve function related to sexual response. Your surgeon or stomal therapy nurse can discuss what to expect given your specific procedure.
Practically, emptying your pouch before intimacy, using a pouch cover or wrap, and choosing a comfortable position all help many people feel more confident.
You are not alone. Talking to other ostomates — through your local stoma association or online communities — can be enormously reassuring. Many people in relationships and parenting full lives live happily with a stoma.
Peer support
Your local ACSA member association can connect you with other ostomates in your area. Peer support from someone who's been through it can be more helpful than any medical advice.
Stomal therapy nurse
Your stomal therapy nurse is a specialist in all aspects of stoma care — including the personal and emotional side. Don't hesitate to raise concerns about intimacy and relationships.
Clothing & swimwear
Specialist ostomy swimwear and underwear that covers and supports the pouch are available online and through some association shops. Many mainstream swimwear styles also work well.
Counselling
A psychologist or counsellor who specialises in chronic illness or body image can provide powerful support. Ask your GP for a Mental Health Care Plan referral (up to 10 rebated sessions per year).
Mental Wellbeing
Emotional adjustment is part of the journey. Anxiety, grief and depression are common after stoma surgery — and treatable.
It's normal to feel anxious about leaks, odour, or what others think. These feelings are very common and usually lessen as your confidence grows. Strategies such as planning ahead, carrying an emergency kit and connecting with peers who've been through it can all help reduce day-to-day anxiety.
If anxiety is significantly affecting your quality of life, speak to your GP. Cognitive Behavioural Therapy (CBT) and other evidence-based approaches are effective for health-related anxiety.
Many people experience a sense of grief after stoma surgery — for the body they had before, for activities they worry they can no longer do, or for a loss of spontaneity. This is a genuine and valid response to a significant life change.
Working through grief often involves accepting the new reality while discovering that life with a stoma can be just as full and meaningful. Peer support groups and individual counselling can both be very helpful during this process.
Clinical depression is more common after major surgery than in the general population. Signs include persistent low mood, loss of interest in activities, sleep changes, difficulty concentrating and withdrawing from social connection.
If you think you may be depressed, speak to your GP. Effective treatments — including medication, therapy, and lifestyle interventions — are available. You don't have to manage this alone.
- Your local ACSA member association — peer support and community connection
- Your GP — Mental Health Care Plan for rebated psychology sessions
- Beyond Blue (1300 22 4636) — support for anxiety and depression
- Lifeline (13 11 14) — crisis support 24/7
- Your stomal therapy nurse — specialist in the emotional side of stoma care
Children and young people can face particular challenges around school, social life and body image. Age-appropriate education, peer support connections and working closely with a paediatric stomal therapy nurse are all important. ACSA member associations can provide guidance and connect families with appropriate resources.
"The hardest part wasn't the stoma itself — it was accepting it. Once I did, everything else fell into place."
— ACSA member, VictoriaSigns you might benefit from support
- →Avoiding activities you used to enjoy
- →Persistent worry about leaks or odour
- →Withdrawing from family and friends
- →Feeling hopeless about the future
- →Sleep problems or persistent fatigue
- →Difficulty returning to work or daily routine