Prevent Travel Constipation: Protocol for Comfortable Journeys

Do you get constipated when traveling? Don't let constipation ruin your trip. By taking a few simple steps before and during your travels, you can keep your digestive system running smoothly.  Note: as an Amazon Associate I earn from qualifying purchases.

Key Takeaways

• Manage travel related anxiety
• Pack some OTC remedies that you know work for you
• Keep moving and stick to your regular bathroom routine when possible
• Stay hydrated and maintain a balanced diet while traveling

Understanding Travel and Constipation

Travel constipation can put a damper on your vacation plans. Changes in routine, diet, and environment can disrupt your digestive system, leading to discomfort and inconvenience.

Common Causes

The stress of travel preparation, handing off work, losing sleep, waking up at obscene hours to drive to the airport, etc can trigger a bout of constipation. Add to that, sitting in a crowded, noisy tin can hurtling your body 30,000 feet in the air at 600 miles per hour… lots of potential triggers here. 

Dehydration is a frequent culprit behind travel constipation. Long flights and busy schedules can make you forget to drink enough water. Altered eating habits also play a role. You might indulge in unfamiliar foods or skip meals due to time zone changes.

Lack of physical activity during travel can slow down your digestion. Sitting for extended periods on planes or in cars limits your movement. Stress and anxiety about travel plans can further upset your stomach.

Ignoring bathroom urges due to limited access or anxiety in unfamiliar / public facilities can contribute to constipation. Public bathrooms are not always clean and relaxing spaces.Your body's internal clock may also be disrupted by jet lag, affecting your usual bowel habits.

Impact on Fun

The cost of constipation is high. Travel constipation can significantly affect your enjoyment of a trip. You might feel bloated and uncomfortable, making it hard to fully engage in activities. Abdominal pain or cramping can distract you from sightseeing or relaxing on the beach.

Constant worry about finding a bathroom can limit your exploration of new places. You may avoid trying local cuisines for fear of worsening symptoms. This can lead to missing out on cultural experiences and culinary delights. Although many people report better pooping when they travel and they think it is the food. It could also be lower stress, but I digress…

Sleep disturbances caused by digestive discomfort can leave you tired and irritable. This fatigue can diminish your enthusiasm for planned excursions. In severe cases, you might even need to alter your itinerary to accommodate your digestive issues. Boo!

Preventive Strategies

Avoiding travel constipation requires a proactive approach. By adopting these strategies, you can maintain regular bowel movements and enjoy your journey without discomfort.

Hydration On The Go

Stay well-hydrated during your travels. On travel days I usually stick to a liquid diet: water, tea, coffee, juices, and maybe a smoothie. Aim to drink at least 8 glasses of water daily. Frequent small drinks are better than getting parched and gulping down a liter. Carry a reusable water bottle and refill it regularly. Consider adding electrolytes if you are sweating a lot.

Limit caffeine and alcohol intake, as they can contribute to dehydration. Instead, opt for herbal teas or fruit-infused water for variety.

Consider setting reminders on your phone to prompt you to drink water throughout the day. This is especially helpful when you're busy exploring new places.

Manage Anxiety

Traveling often means leaving behind pets, plants, or important work projects. Make good arrangements for their care, so you can relax your fears. Use affirmations to remind you that they are safe and in good hands while you are away. 

Do you have fears around flying or being on a cruise ship? Breathing and mindfulness techniques can help keep your nervous system regulated and by connection keep your bowels regulated.

Supplements and OTC Remedies

Suppositories! Bring them. Easy to pack and usually work in 15 minutes. I use the gentle glycerin ones, but if you need turbo high octane stuff get the stimulant variety. (Don’t use stimulant laxative products for more than a week…addictive)

If fiber is helpful for you, consider carrying single serving fiber supplements such as psyllium husk or methylcellulose. Metamucil comes in single serve packets [Amazon]

Magnesium citrate supplements such as Calm by Nature’s Vitality [Amazon] may help soften stools and promote regularity. Consult your doctor for appropriate dosage.

Over-the-counter stool softeners or gentle laxatives can be useful. My favorite is Renew Life Cleanse More. [Amazon]. Pack these in your travel kit for easy access.

If you have good results with probiotic supplements make sure to pack some.

Exercise and Movement

Stay active during your travels. During airport layovers, keep walking. Take short walks whenever possible, especially after meals. This helps stimulate digestion and bowel movements. 

If you're on a long flight or car ride, or stuck in line, do simple exercises in your seat. Ankle rotations, calf raises, leg lifts, and abdominal contractions can improve circulation.

Stretch regularly at rest stops or during layovers. Focus on gentle twists and forward bends to stimulate your digestive system.

Consider packing a jump rope or resistance bands for quick workouts anywhere. Keeping your routines will help, but maybe your travel is about breaking routines?

Dietary Adjustments

Maintain your fiber intake before and during travel. 

Stay mindful of your meal timing. Try to eat at regular intervals to keep your digestive system active. This is challenging when in a new place with new customs, but our bodies do like routine and run on their own internal clock.

Pack healthy snacks like dried fruits or granola bars to maintain a consistent fiber intake throughout your journey.

Last thing… Take time to poop! Try to visit the bathroom every morning before you get busy with activities. Give your natural rhythm a chance to do its thing.