Avoid drinking a lot of alcoholic or caffeinated beverages. Both also dehydrate you. Push yourself to drink even more water than you normally do because traveling alone can increase dehydration.
Avoid extra fiber. High-fiber foods in combination with dehydration can actually cause an increase in abdominal bloating and constipation. But eating more fiber than usual is not recommended.
Vogler typically recommends getting one to two servings of vegetables and one to two servings of fruit every day. Avoid foods that are high in fat. Vacations are meant to be fun. But if you can, avoid excessive amounts of unhealthy snack foods and desserts like candy, cheese, pizza, processed foods, chips and ice cream.
They can make your constipation worse. But realize that can also cause constipation. Exercise and stay physically active.
To keep your digestive system moving, you need to keep your body moving. Hike, bike or swim when you can. Get plenty of rest. Eating high-fiber foods when traveling can be a bit of a challenge, but with effort and attention, you can find what you need.
Whenever possible, it can be quite helpful to pack such foods for yourself. Fruits, high-fiber protein bars, trail mixes, cereals, and granolas all travel well.
When traveling out of the country, you need to be careful about eating raw vegetables, fruits, and salads so as to avoid bacterial infections that can lead to travelers' diarrhea. You are safest to only eat fruits and vegetables that have been cooked. Fruits that have thick skins, that you have peeled for yourself, are also a safe option. People tend to eat more junk food while traveling for two reasons: The first is that choices for healthy, whole foods are more limited.
The second is that we get into a "vacation mindset" in which we rationalize that it is okay to "treat" ourselves. The problem with junk food is that it typically tends to be low in fiber, which can contribute to the problem of constipation when traveling.
Instead look for salads, whole grain options like oatmeal, and lean meats. Yogurt is an especially good choice as it contains some probiotics which are generally thought to be good for the functioning of your digestive system.
Travel often requires a lot of time sitting, whether that be in the car, on trains, in airports, or on airplanes. Moving your body can help your digestive system to keep moving as well.
While waiting for your plane, you can walk the perimeter of the airport. If traveling by car, try to plan for road stops, so that you can stretch your body and perhaps do a little walking.
While away, take advantage of hotel pools and gyms to get your exercise in. Although the purpose of a vacation is typically for relaxation and a break from ordinary routines, travel itself can be stressful. Try to follow the rule that "the journey is part of the vacation. Make sure that you bring along things that will amuse you — reading material, books on tape, music, and smartphone game apps.
It can also be helpful to use relaxation exercises such as deep breathing techniques, yoga poses, meditation, and muscle relaxation to compensate for the stressors involved in travel. Keeping your body in a state of relaxation, as opposed to it experiencing all of the body changes associated with the stress response , will help to keep your digestive system functioning as it should.
If you typically find that travel causes you to be constipated, have a conversation with your healthcare provider before you go. Your healthcare provider may recommend that you use a laxative prior to leaving on your trip as a preventative measure, or perhaps they will recommend a product that you can take with you should you become constipated. Either way, it will be reassuring to be choosing a product based on your healthcare provider's recommendation, as opposed to being stuck with limited options because you are in a strange or remote destination.
Gas pain? Stool issues? Sign up for the best tips to take care of your stomach. Cleveland Clinic. What is constipation? Updated June 20, National Institute on Aging. Concerned About Constipation? Updated December 01, How can I prevent constipation? Treatment for Constipation. Updated May Andrews CN, Storr M. The pathophysiology of chronic constipation. Can J Gastroenterol. Stimulation of defecation: effects of coffee use and nicotine on rectal tone and visceral sensitivity.
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Eat foods that loosen stools and promote regularity and avoid those that bind. However, you can usually still pile your plate with more veggies and healthy whole grains. Those Foods that Loosen Stools. Take a probiotic. Your poop contains bacteria, which retains water and, with the addition of fiber, makes your poop like soft, fluffy clouds that are easier to pass.
Most people can benefit from taking a probiotic or eating foods that contain probiotics, such as yogurt, kefir, and sauerkraut. Of course, we have just the thing — Good Move! Note: Always check with a medical doctor before attempting any new dietary regime or products. Maintain Your Poop Schedule. A few days prior to departure, go to bed and get up earlier when traveling eastward or later when traveling westward.
When you depart, set your watch and smartphone for the destination time zone. Get plenty of natural light when you reach your destination; that is, get out and about during the day. Avoid alcohol and caffeine three hours before bedtime. Avoid heavy meals. Avoid strenuous exercise near bedtime. Use earplugs and a blindfold to block out sensory stimulation when trying to sleep. Designed for the nomad and frequent traveler. Buy now.
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