Health Conditions A-Z Digestive Health Travel Constipation Is Real—How to Keep It From Ruining Your Trip Why so many people get backed up away from home—and how to help it By Barbara Brody Barbara Brody Website Barbara Brody is a New York-based freelance writer and editor who specializes in health and wellness. A veteran of the glossy print magazine industry, she served as Health Director at SHAPE and Health Editor at Woman's Day before going freelance. Barbara has produced several stories that garnered National Health Information Awards, as well as pieces that received accolades from the American Pain Society, the American Society of Journalists and Authors, the National Marrow Donor Program, and the American Academy of Allergy, Asthma, and Immunology. Most recently, she was a finalist for an award from the Deadline Club, the NYC chapter of the Society of Professional Journalists. Barbara prides herself on her ability to translate complex medical topics into stories that everyone can understand and enjoy. You'll find her work in WebMD, Prevention, AARP, Better Homes & Gardens, and many other consumer outlets (including Health, of course!). She also creates content for hospitals, medical schools, and health-related non-profits. Barbara is a member of the Association of Health Care Journalists (AHCJ), a past president of the Newswomen’s Club of New York, and a graduate of Cornell University. She resides in Westchester with her husband, daughter, and two rescue rabbits. health's editorial guidelines Updated on June 9, 2022 Medically reviewed by Elizabeth Molina Ortiz, MD, MPH Medically reviewed by Elizabeth Molina Ortiz, MD, MPH Elizabeth I. Molina Ortiz, MD, MPH, is a board-certified family medicine and primary care physician with Atrius Health. learn more Share Tweet Pin Email You blocked off a week, enabled your out-of-office email reply, and mentally high-fived yourself for taking a much-deserved break. Now that you're actually on your trip, you should be feeling great—yet something is just a little off. Maybe you feel bloated, gassy, or even have some stomach pain. And now that you think about it, it has been a few days since you've gone number two. What Is Travel Constipation? What's going on? It's called vacation constipation (aka travel constipation), and experts say it's super common, even if you're the type who never has trouble pooping. So why does it strike when you travel? "A lot of times it's just the change in routine, coupled with the extra stress of traveling," said Vijaya Rao, MD, gastroenterologist and assistant professor of medicine at the University of Chicago School of Medicine. Vacation constipation can start while you're in transit; taking a long road trip or plane ride often means limited access to bathrooms. Once you're settled into your hotel, it's still not quite home, so your bowels might be feeling shy. Dietary changes are also a major factor since you're probably eating different foods than you do at home. Sleep disruptions—especially if you've changed time zones or ended up on a lumpy pull-out sofa—can also impact your ability to poop regularly. A 2021 study published in the Journal of Neurogastroenterology and Motility said that poor sleep may affect your bowel function. While vacation constipation isn't the worst thing that can happen when you're away from home, it's not exactly fun. Luckily, there are ways to prevent it or get your bowels moving again if it does strike. Here's your 3-part plan. Before Your Trip: Consider Probiotics It couldn't hurt to take a probiotic supplement or eat yogurt with live cultures before you hit the road. But note that more research on the effectiveness of probiotics for constipation was needed, as of July 2019, according to a review published in the Proceedings of the Nutrition Society. Some probiotics, however, had shown effectiveness in trials. For best results, get into the habit of consuming probiotics (kimchi, sauerkraut, tempeh, and yogurt are good options) for at least a few days before you leave home and continue throughout your time away. In Transit: Get Out of Your Seat Often If you're flying, don't just sit there: Get up and walk the aisles to keep the blood flowing in your legs as well as in your gut. If you're traveling by car, take frequent breaks to stretch your legs for a few minutes. "Regular exercise promotes daily bowel movements," Dr. Rao said. Meanwhile, avoid the urge to nibble on junky airport snacks like potato chips and chocolate bars; your colon will be happier if you munch on high-fiber fares like dried fruit and nuts. And don't forget to drink lots of water. Staying hydrated is crucial for good gut motility—the movement of food through your digestive tract. At Your Destination: Move, Eat, and Drink Lots of Water "Try to preserve as much of your regular routine as possible," Dr. Rao said. Dr. Rao also advised paying close attention to your food choices throughout your trip. Of course, you'll want to indulge and sample local delicacies, but try to incorporate fiber-rich foods like fruit, vegetables, oatmeal, and lentils into each day. Walking around as much as possible is also helpful, as is continuing to sip water. Get a good night's rest at the end of each day too. If all else fails, and you feel uncomfortably plugged up, Dr. Rao's laxative of choice was Miralax, which she said is much safer and gentler than stimulant laxatives. Just mix the powder into at least eight ounces of fluid. This will help draw water into your colon and encourage the pooping process. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Yamamoto S, Kawamura Y, Yamamoto K, et al. Internet survey of Japanese patients with chronic constipation: focus on correlations between sleep quality, symptom severity, and quality of life. J Neurogastroenterol Motil. 2021;27(4):602-611. Dimidi E, Scott SM, Whelan K. Probiotics and constipation: mechanisms of action, evidence for effectiveness and utilisation by patients and healthcare professionals. Proceedings of the Nutrition Society. 2020;79(1):147-157.