Traveling is a passion for some, a hobby for many and loved by most!
However, for many, it can also bring an unpleasant surprise that often remains an unspoken issue: Constipation.
Travel-related constipation is not the most glamorous topic to discuss, but it can put a damper on your vacation spirits.
Don’t worry, it is more common among travelers than you think and we can help make your future travel experiences as comfortable and enjoyable as possible.
In this article, we’ll dive into the reasons behind travel-induced constipation and provide tips on how to maintain your digestive health on the road.
Reasons for constipation while traveling
Here are some of the most widely cited reasons for travel-induced constipation:
Changes in Diet
Travel often involves indulging in new foods, which can be one of the joys of exploring a new place.
However, these dietary changes can also lead to digestive issues.
You might be eating more processed foods, or indulging in richer or unfamiliar cuisine, which can be harder for your body to digest.
Moreover, you might not be getting as much fiber as you do at home, which is essential for healthy digestion.
Dehydration
One of the pleasures of discovering a new location is often engaging in culinary adventures when traveling.
Digestion problems, though, can also result from these dietary modifications.
It’s possible that you’re consuming more processed foods or enjoying richer or unfamiliar cuisine, both of which can be more challenging for your body to handle.
Furthermore, you may not be consuming the same amount of fiber at home, which is necessary for a healthy digestive system.
Disruption of Routine
The interruption of their regular schedule is one of the main causes of constipation during travel.
Your body is used to a specific rhythm when you’re at home, such as regular mealtimes, a steady diet, and a comfortable amount of exercise.
This routine is upset by travel, which may cause digestive system problems. Eating meals at strange times or not eating at all when traveling can affect your bowel motions.
Reduced Physical Activity
If your travel involves long periods of sitting—such as in a car, bus, train, or plane—your physical activity levels will likely decrease.
Regular physical activity helps keep your gut healthy and encourages regular bowel movements.
Without it, your digestive system can slow down.
Stress
Despite all of its benefits, traveling may be stressful.
Stress can have an adverse effect on your gut health, whether it comes from organizing, packing, arriving at your destination on time, or any of the plethora of other travel-related worries.
Because the gut is particularly susceptible to stress, elevated anxiety levels can cause constipation and other digestive discomforts.
Time Zone Changes
Jet lag doesn’t just affect your sleep schedule—it can also affect your digestive system.
When you cross time zones, your body’s natural circadian rhythm gets thrown off, which can disrupt the regular timing of your bowel movements.
Tips for Managing Travel-Related Constipation
Here are some of the most well-researched and science backed tips to manage travel-related constipation.
Stay Hydrated
Make a conscious effort to drink plenty of water throughout your trip.
Water helps to keep the digestive system working smoothly and supporting the natural movements of the gut that propel waste through the digestive tract.
Maintain a Fiber-Rich Diet
Fiber is a type of carbohydrate that the body cannot digest, and it plays a key role in keeping the digestive system clean and healthy.
Opt for meals that include vegetables, fruits, and whole grains to ensure you get enough fiber.
Keep Active
Try to incorporate physical activity into your day, whether it’s a morning swim, a walk through the city, or a quick workout in the hotel gym.
Physical activity stimulates the natural contraction of intestinal muscles, helping to move stools through your digestive system more efficiently.
Stick to a Routine
As much as possible, try to eat at regular intervals and take time to visit the bathroom.
Your gut is particularly sensitive to changes in routine, as it relies on regular signals to process and eliminate waste effectively.
When these signals are disrupted, such as when you’re traveling and your usual meal times, sleep patterns, and physical activity levels change, your digestion and bowel movements can become irregular.
Manage Stress
The gut is known as the “second brain” because it is highly sensitive to emotional and psychological states.
When stressed, your body goes into a “fight or flight” mode, which can slow down or even temporarily halt digestion as the body redirects energy to more immediate concerns.
This disruption can lead to constipation, among other issues. Engage in relaxation techniques like deep breathing, meditation, or reading to help manage stress levels.
Over-the-Counter Solutions
If nothing seems to be helping your condition, you can purchase over-the-counter laxatives, such as bulk-forming, stimulant, and osmotic laxatives.
Used them sparingly and according to package directions.
If you have consulted a doctor then adhere to their instructions for consumption of the laxatives or other medications.
Natural Remedies and Supplements
Taking probiotic supplements or consuming probiotic-rich foods like yogurt helps maintain bowel regularity.
You can also benefit from taking fiber supplements like psyllium husk, which can be taken with water.
Herbal teas such as senna, which acts as a natural laxative, or ginger and peppermint teas also aid in alleviating constipation.
