How Do You Prevent Constipation When Traveling?

Why so many people get backed up away from home—and how to help it

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) 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 and 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.

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