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3 Ways To Prevent and Relieve Travel Constipation

Barbara Brody is a New York-based freelance writer and editor who specializes in health and wellness.

Constipation describes when a person hasn't had a bowel movement in a few days. However, having a lack of bowel movements on a trip is sometimes called travel constipation or vacation constipation.

Travel constipation can be inconvenient and uncomfortable, but staying hydrated and moving around as much as possible are a few ways to get relief. Here's more about how to get rid of constipation and prevent it from happening—especially when you're on vacation.

What Causes Constipation?

A few things can cause constipation, and you may be constipated because of more than one cause at a time. The following can result in constipation:

• Certain medicines or vitamins
• Functional GI disorders (e.g., irritable bowel syndrome )
• Delayed colon emptying due to pelvic floor disorders or colon surgery
• Lack of fiber in your diet or water drinking
• Not going to the restroom when you feel the urge to go
• Reduced physical activity
• Slow stool movement through the colon

What Causes Constipation When You Travel?

Vacation constipation can happen because:

• Your bowels aren't used to the destination.
• Your sleep has been disrupted—potentially due to factors like changing time zones
• You're eating differently than you do at home.
• You're taking a long road trip or plane ride with limited access to bathrooms.

Constipation Symptoms

Signs that you may be constipated are:

• Having less than three bowel movements weekly
• Having painful or difficult-to-pass bowel movements
• Feeling that you haven't completed a bowel movement
• Passing dry, hard, lumpy stool
• Straining when you have a bowel movement

How To Prevent and Relieve Travel Constipation

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 or relieve constipation if it strikes. Here's your three-part plan.

1. Consider Probiotics Before Your Trip

It couldn't hurt to take a probiotic supplement or eat yogurt with live cultures before you hit the road. More research on the effectiveness of probiotics for constipation is necessary.

Some probiotics, however, had shown effectiveness in trials. For best results, get into the habit of consuming probiotics for at least a few days before you leave home and continue throughout your time away. Other supplements, such as fiber supplements containing pectin and psyllium, are also available to help with constipation.

However, remember that the FDA minimally regulates supplements, which may or may not be suitable for you. Additionally, supplement effects vary individually according to type, dosage, and frequency. They can also interact with any medications you are taking, so speak with a healthcare provider or pharmacist before starting any supplements.

2. Get Out of Your Seat Often While in Transit

Not moving enough can result in constipation. Get up and walk the aisles to keep the blood flowing in your legs as well as in your gut if you're flying. For car travel, take frequent breaks to stretch your legs for a few minutes.

3. Move, Eat, and Drink Lots of Water at Your Destination

How often you move and what you consume are essential for preventing constipation during your trip. Keep the following in mind:

• Get a good night's rest at the end of each day.
• Sip water throughout the day and your vacation.
• Try to incorporate fiber-rich foods like fruit, vegetables, oatmeal, and lentils into each day while indulging and sampling local delicacies.
• Walk around as much as possible.

When To See a Healthcare Provider

Contact a healthcare provider if you experience the following with or related to constipation:

• Bloody stool or bleeding from your rectum
• Lack of a bowel movement in three days
• Nausea or vomiting
• Stomach pain

A Quick Review

Different things can cause constipation, but travel constipation may result from spending a lot of time sitting and not drinking enough water during the trip. However, making opportunities to move, eating fiber-rich foods, and considering a probiotic can help relieve or prevent vacation constipation. Finally, see a healthcare provider for constipation signs that persist or accompany other symptoms like nausea and bloating.

MedlinePlus. Constipation - self-care .

National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms & causes of constipation .

Duboc H, Coffin B, Siproudhis L. Disruption of circadian rhythms and gut motility: an overview of underlying mechanisms and associated pathologies .  Journal of Clinical Gastroenterology . 2020;54(5):405-414. doi:10.1097/MCG.0000000000001333

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. doi:10.1017/S0029665119000934

van der Schoot A, Drysdale C, Whelan K, Dimidi E. The effect of fiber supplementation on chronic constipation in adults: an updated systematic review and meta-analysis of randomized controlled trials .  The American Journal of Clinical Nutrition . 2022;116(4):953-969. doi:10.1093/ajcn/nqac184

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Travel Constipation: Why It Happens & How to Fix It

Corin Wells | 14 Jan, 2021

It’s happened to the best of us — you’ve indulged in vacay food and drinks;...

14 Jan, 2021

Why is it So Hard to Enjoy Pooping and Traveling at the Same Time?

Traveling broadens our horizons, but it also tightens our b-holes. Behind pretty much every Insta-worthy travel adventure is a globe-trot-ter with low-grade constipation. While we appreciate the value of jet-setting, we have to ask: why does your hard-earned vacay inevitably harden your poos? 

Simply put, our bodies are creatures of habit, and traveling can disrupt pretty much all of our major routines. When you change up patterns like what you eat and drink, and when and how you sleep, your poop takes this as a cue -- to stay cozied up at home in your colon.

Vacation constipation is 100% a real thing, and it can disrupt the many joys of travel. If you’re asking why does travel cause constipation, or you simply want to keep your BMs regular on the road, this blog is a journey especially for you!

Long Flights and Car Rides Limit Physical Movement

Whether you’re flying or driving, a long trip mixes up your routines. Your body is crammed into a smaller-than-usual space, with limited access to water or restrooms. 

Even if you’re not normally super active throughout an average non-travel day, you generally have the ability to stretch or refill your water bottle. These simple acts of self care are constrained on the road. Dehydration can def contribute to constipation, and so can cooping up your bod . All together, it’s a recipe for roadblock.

Changes in Routine and/or Time Zone

Your body is used to living in your time zone. All your physical routines and intakes, from sleep to sun to food, are tethered to your timeline. Traveling outside your normal time zone shifts everything, which can take some adjusting for your internal clock. You know that feeling when you have to wake up 3 hours early? That’s kinda the vibe your poo is going through.

Travelers Stress and Anxiety

Stress and anxiety  are ground zero for constipation. Every worry from your packing list to making your flight to traffic is sending stress cues to your bod. And on top of that, add the anxiety of pooping in public (which is already a low-key no go). Switching up your routine really switches on your stress. 

Overindulging in Different Food and Drinks

This may be the most fun cause of vacation constipation: all the new tastes of travel. Bear with us, we won’t be talking about food and poo together for very long!

Perhaps you’re indulging in new types of cuisine. Or you may be visiting a couple chic cafes a day, while doubling up your normal caffeine intake. The oh-so-delicious treats that are so different than your normal diet? They’re making your body work overtime, which pushes out your normal poop deadlines.

There’s So Much to See, So You Hold it In

No one’s in a hurry to wait in line for a bathroom in Paris. There’s so much more to see! Travelers end up asking themselves questions like… can we fit in one more wing of the museum before we find the WC? And do we have to make another road trip pit stop, or can you hold it till we get there? The traveler’s desire to soak up the sights and/or minimizing travel disruptions can jostle our pooping routines abroad. And routines are the essence of regular #2s .

Be Prepared for Your Next Trip and Prevent Travel Constipation

Whether you’re visiting family or Machu Picchu, you want to enjoy your vacations and trips. Nothing disrupts pleasures of travel more than that annoying voice echoing from your gut. You know the one! It has a whole routine about how much you hate your life because you haven’t pooped in 3 days . 

It is possible to travel and poop, we promise. Just make these few preparations:

Vacation Constipation Checklist:

• Keep water on hand at all times, and drink it!
• Probiotics to take daily before and during a trip
• Pack a gentle laxative like Miralax or Colace (just in case)
• Keep fiber snacks like fruits, granola bars, and nuts on hand to snack on
• Try to eat at your usual times (set alarms in your time zone as a reminder)

Stay Hydrated Before, During and After A Trip

To stay hydrated during your next trip, start the day before travel. Make sure you get enough water and electrolytes, which invariably means bringing water with you. Sure, you can’t take a milk jug of H2O through airport security, but you can take an empty reusable bottle and fill it up on the other side. 

And when it comes to road trips, drinking enough water means you will need to make pit stops. Set aside your family’s old road trip rules (e.g. no stops!) and allow your bladder to dictate some of the terms of your trip. 

During Transit, Move as Often as Possible

We know that airplanes aren’t ideal for movement, and lugging around a heavy carry-on makes it tough to feel light on your feet. But do what you can, where you can. So we’re not telling you to start a flash mob, full-out dance routine at the airport. Just reminding you to move as much as possible. Try exercising before you hit the road or once you arrive, and keep stretching your legs on the regular. Your gut will thank you.

Start Taking Probiotics to Help Maintain Your Gut Health

Probiotics are a gut-health go-to. They can help keep the bacteria in your tummy balanced, which offers only upside for road-weary travelers. 

Don’t Overindulge the Entire Time

This is the toughest tip of them all. It can be hard when you’re surrounded by new and delicious treats, and who wouldn’t want to partake in comfort food after all the stress of travel? But it’s worth making an effort not to indulge in exotic foods and drinks for every meal of your travel days. Mix it up with a simple salad here and there to keep your poos traveling on schedule.

Pack Fiber Snacks and Stool Softeners Just to Be Safe

It’s a good idea to bring a little stool support on the road. In your luggage or backpack, bring along f iber-filled snacks like fruit, whole grain crackers and veggies. And keep a gentle laxative on hand just in case. What goes in must come out, and fiber is poop’s friend.

You Can Enjoy Your Vacation with Minimal Travel Constipation

You have our promise that these tips will keep you, well, less constipated. Anyone who tells you they don’t get a little backed up when they travel is, how do you say… lying. With a little preparation and patience however, you can still have somewhat regular bowel movements while on vacation. Simply keep hydrated, move your bod, and stay kind to your b-hole with a TUSHY Travel Portable Bidet . 

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Over-The-Counter Remedies for Travel Constipation

Key takeaways.

• If you experience constipation while traveling, experts say several over-the-counter constipation medications can provide relief, such as stool softeners and laxatives.
• Experts generally recommend taking OTC constipation remedies a day or the night before traveling to prevent constipation. However, it’s also acceptable to use them during the trip if constipation arises sporadically.
• Other ways to relieve constipation include drinking water and eating foods high in fiber, such as apples, dried fruits, broccoli, and whole grains.

No matter the reason for your travel, taking a trip can shake up your normal routine. Changes to your diet and exercise schedule can throw off your digestive system, potentially disrupting how often you poop. This common phenomenon is known as travel constipation or vacation constipation. 

Other causes of constipation due to travel include lack of movement/exercise, not drinking enough liquids, travel-related stress, changes in the foods you eat, the timing of your meals, and lack of bathroom access, Babak Firoozi, MD , board-certified gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, CA, told Verywell.

“Constipation during travel is pretty common, and it can happen to people who even don’t normally have constipation,” Firoozi said. 

Luckily, there are many remedies and treatment options that can help manage constipation while you’re on the go and that can help prevent the condition from occurring in the first place.

If you experience constipation while traveling, here are a few over-the-counter (OTC) remedies that experts recommend, along with when to use them—so they don’t mess with your travel plans.

OTC Remedies for Constipation 

There are many different OTC options when it comes to preventing and treating constipation. What you end up choosing should depend on how severe your constipation is.

Stool Softeners

Firoozi said a stool softener may be your best bet if:

• You are having temporary or mild constipation
• You have hard, dry stools that are difficult to pass
• You want to prevent constipation in the first place

Stool softeners are a type of emollient laxative that add moisture to stools to make them softer and easier to pass.

“Stool softeners are best when people are not necessarily constipated in that they can’t go, it’s more that they’re straining or their stools tend to be hard,” said Firoozi. “If that’s the case, then the stool softener will work better. It’s not really a laxative; it just softens.”

Stool Softeners Examples

• Colace (docusate sodium) 
• Correctol (bisacodyl) 
• Dulcolax (bisacodyl
• Phillips Stool Softener

“The simplest thing to start with is a stool softener,” Joseph Shami, MD , a board-certified physician in internal medicine and gastroenterology at Gastroenterology Associates of New Jersey, told Verywell via email. “But if a person feels particularly uncomfortable, a laxative is appropriate.”

According to Shami, laxatives may be a better choice if:

• Your constipation is more severe
• You are looking for faster relief
• Stool softeners have not helped

Laxatives belong to a group of medications designed to alleviate constipation by softening stool and promoting more frequent bowel movements.

Laxative Examples

• Milk of Magnesia (magnesium hydroxide) 
• MiraLAX (polyethylene glycol) 
• ClearLax (polyethylene glycol) 
• Citroma (magnesium citrate) 
• Senokot (senna glycoside) 

How to Pick the Right Constipation Medication 

Picking the appropriate OTC constipation remedy will depend on several factors, including how severe your symptoms are and your personal medical history, Shami said.

In general, he recommends starting with the mildest remedy—a stool softener—before trying a laxative.

If you know you need a laxative option, Firoozi advises starting with a medication like MiraLAX or Milk of Magnesia. These options are less likely to cause irritation and offer greater predictability regarding how and when they take effect, making it easier to establish a schedule for use.

It’s important to note that people who have some form of inflammatory bowel disease, such as ulcerative colitis or Crohn’s disease , as well as people on certain medications, should be extra mindful of which OTC constipation remedies they try, Shami said. They may cause a flare-up of the underlying condition or interact with medication.

Contact your healthcare provider for guidance if you are still uncertain of which OTC stool softener or laxative remedy to choose.

Natural Ways to Relieve Constipation

If you’re not ready to try medication or simply want to try a home remedy first, experts say three main things can ease constipation;

• Hydration (drinking at least two liters of water a day)
• Consuming foods like fruits and vegetables that are rich in fiber
• Remaining active and exercising

How to Time Your Constipation Medication 

Finding the right time to take an OTC constipation relief medication can be a bit tricky, particularly if your trip is long. But if you know from previous experience that you tend to get constipated when traveling, then consider taking a stool softener a day before leaving for your trip.

Firoozi added that once you’re backed up or if you’re confident it will happen, the most effective time to take an OTC constipation remedy is at night. When your body is at rest, the medication has a longer window to soften or stimulate bowel movement, which results in timely relief in the morning.

“By the time it gets through your body, it’s drawn fluid. As it goes through your system, it helps you to go,” Firoozi said.

If you tend to get constipated only occasionally, Shami said it’s wise to wait and see if you get constipated during your trip before you take anything. If it happens, a fast-acting mild laxative, like MiraLax or Dulcolax, may be your best bet.

Ultimately, deciding when to take OTC constipation medication is a personal choice, Firoozi said. There’s no harm in using it preventatively while traveling, nor is there any issue with using it solely when experiencing constipation.

“There’s definitely nothing wrong with taking it prophylactically, but that would be an individual decision,” Firoozi said. “If you traditionally always get constipated and it tends to impact your trip, then yes, preventive use will be the best thing.”

What This Means For You

Taking a trip can affect how often you poop—or if you do at all. Depending on how severe your constipation is, consider taking a stool softener or laxative for relief. As a rule of thumb, try a stool softener first.

MedlinePlus. Stool softeners .

National Health Service. Laxatives .

By Alyssa Hui Hui is a health news writer and former TV news reporter. She was the 2020 recipient of the Midwest Broadcast Journalists Association Jack Shelley Award.

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Why You Get Constipated When You Travel (and How to Unclog Yourself)

Aug 2, 2023

By EL DUDERINO

You might be pumped for your upcoming trip, but there’s a looming threat that can literally cramp your good vibes: travel constipation.

If you can’t go number two when you travel, you’re not alone. Up to 40% of people have trouble pooping when they’re away from home. Even if you don’t have the urge to poop, delaying defecation for too long isn’t optimal for your health.

So what’s a dude to do if he can’t “go” on-the-go? And what does science have to say about this bizarre phenomenon? We have those answers and more.

What Is Travel Constipation?

Travel constipation, or vacation constipation, is the inability to have a bowel movement when your daily routine is interrupted. It’s a common and relatively harmless issue that typically lasts a few days until you settle in (or go home). Some people on this reddit threat report going as long as an entire week without the slightest urge to take a dump.

But what exactly does traveling have to do with your digestive health?

What Causes Travel Constipation?

There are two main obstacles to pooping normally when you travel. 

1. Changes to Your Regular Routine

Most people get into a habit of pooping at specific times throughout the day. But when you suddenly switch time zones, get jet lag, or change your sleep schedule, you disrupt your circadian rhythm along with your pooping patterns . 

“Any time you leave your general habitat, it’s throwing your gut microflora off balance,” says Brooke Alpert, a New York dietician.

2. Stress from Traveling

Did you pack enough underwear ? Is your flight on time? How will you handle the dry, scratchy toilet paper in that public restroom? 

Travel anxiety is a real thing, and it can affect your butt as much as your brain. Your intestines are lined with millions of neurons, which is why researchers call the gut “the second brain. ” You get traveler’s constipation for the same reason you get butterflies before a big event: your brain and your bowels are interconnected.

You might feel off your game if you can’t drop your morning deuce, so let’s explore some tips to conquer travel constipation.

How to Poop When You Travel

Firing blanks in the bathroom while you’re away from home? Try these six tips to restore your regular bowel movements.

1. Drink Coffee When You Wake Up

Coffee starts contractions in your intestinal tract and stimulates bile excretion, which is why a cup of joe sends so many people to the John every morning. One study in Gut , a gastroenterology journal, found 30% of participants had to poop after drinking coffee.

If you’re dealing with travel constipation, take advantage of this effect (ideally in the morning, since your colon is twice as active then compared to the rest of the day.)

2. Drink Plenty of Water

Hydration is key to preventing constipation. It’s easy to forget to sip water if you’re on a road trip, and you probably loathe spending $8 for a water bottle at an airport. But if you want your plumbing to run smoothly, you need enough fluids in your system. Try to drink half your body weight in ounces of water every day.

3. Go for a Walk

Movement stimulates your digestive system, so it makes sense that sitting for long periods of time on a road trip or plane ride gums up your GI tract. You don’t need to run a marathon—an easy stroll through the airport or a walk around a rest stop will help loosen up your stool.

4. Eat High-Fiber Foods

Travel snacks like candy, fast food, and other junk can easily clog up your digestive system. Instead, pack snacks rich in fiber to keep yourself regular. That includes whole grains, popcorn, fruits (including fruit juice), nuts, and seeds. Aim for 25-30 grams of fiber each day.

You can also take a fiber supplement leading up to your vacation to make sure you meet your daily quota.

5. Pop a Probiotic

Probiotics are healthy bacteria that live naturally in your gut. But when you don’t have enough, it can cause digestive troubles. You can get probiotics naturally through certain foods like yogurt and cottage cheese. Or, you can take a probiotic supplement to help poop pass easier through your system.

6. Take a Laxative

Laxatives (also called stool softeners) are over-the-counter medications that treat temporary constipation. It increases the amount of water your poop absorbs in your gut, which makes it flow through your system faster and easier. 

Laxatives such as Dulcolax and Miralax can make you poop within 6-12 hours, so make sure you’ll have access to a toilet when the floodgates finally open. Side effects of laxatives may include stomach aches, bloating, and diarrhea. 

Give Your Gut the Relief It Deserves

The longer you go without pooping, the harder you’ll have to strain when your rectum eventually decides it’s okay to let loose. Don’t walk around with a log in your colon—stay hydrated, eat right, and move around so your dumps can be as satisfying as your vacation.

Oh, and don’t forget to pack travel wipes for the aftermath.

Reading next

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Can't Poop on Vacation? Here's Why, and How to Get Things Moving

Traveler's constipation (aka vacation constipation) isn't as common as its dreaded cousin, traveler's diarrhea , but it can still affect the quality of your trip.

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The largest study to date, published in 1978 in the Swiss medical journal ​ Schweizerische Medizinische Wochenschrift ​ and still cited today, reported that 14 percent of travelers to tropical areas complained that they couldn't poop. About half of those cases lasted after the travel had ended.

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Unlike traveler's diarrhea, which is more common in developing parts of the world, constipation can happen anywhere you travel. But simple preparation can help make sure you poop on vacation.

Symptoms of Traveler’s Constipation

When it comes to how often you poop , everyone has their own "normal." That said, a commonly accepted standard is anywhere from three times a day to three times a week, according to the American Gastroenterological Association .

That's why traveler's constipation is marked by:

• Having infrequent (for you) bowel movements while you're traveling or away from home
• Having dry or hard stools that are difficult to pass

What Causes It?

While traveler's diarrhea is almost always caused by some sort of pathogen, the reasons why travel causes constipation are less clear. A number of factors most likely contribute, including:

1. Changes in Diet

"Traveler's constipation is usually due to food indiscretions," says Niket Sonpal, MD , assistant professor of medicine at Touro College of Osteopathic Medicine in New York City. "You may be eating more meats and starches and, because of that, less fiber."

Fiber has a host of benefits for your body, and especially your digestion: It adds bulk to and softens your stool, making it easier to pass.

2. Dehydration

It's easy to lose fluid while you're away from home. Planes are notoriously dry, and some people traveling by road or rail drink less so as to avoid using public bathrooms, says Kalyani Meduri, MD , a gastroenterologist at AdventHealth Medical Group in Zephyrhills, Florida.

Water helps food move through your digestive system and makes poop easier to pass, so the effects of dehydration often include constipation.

Vacations and business trips often involved drinking more alcohol than you might at home. But alcohol can be dehydrating , leading to less frequent BMs.

Like anxiety of any kind, the stress of traveling (especially in the era of COVID-19) may slow down your poop schedule, Dr. Meduri says. Anxiety around pooping in public may also cause you to hold your poop , which can — you guessed it — lead to constipation.

5. Lack of Movement

Unless you're hiking the Appalachian Trail, chances are your mode of travel has rendered you immobile for a period of time. Inactivity tends to slow and even halt bowel movements, Dr. Meduri says.

6. Time Differences and Changes in Routine

"Time zones can play a role because the body is used to pooping at certain hours, and your diet also dictates poop schedules," Dr. Sonpal explains.

In other words, if you're used to pooping just after you've eaten breakfast around, say, 8 a.m. your time, your body may be confused when you travel to a different time zone and eat breakfast much earlier or later.

7. Being in the Sun and Sweating

Being in a hot and humid environment can also dehydrate you, Dr. Sonpal says, especially if you're not used to it.

8. Altitude Sickness

Traveling to an area with much higher altitude than you're used to can lead to constipation, according to Aspen Valley Hospital . (Interestingly, high altitude can also cause diarrhea for some people.)

Similarly, you could experience constipation after flying. It's related to a condition known as HAFE (high-altitude flatus expulsion), which causes the gas in your gut to expand, leading to discomfort and bloating.

Bear in mind that certain people are at higher risk for constipation at any time. This includes people who have low thyroid levels or are taking narcotic pain medications, Dr. Meduri says.

How to Prevent Traveler’s Constipation

Each of the different potential causes of constipation has a relatively simple solution. Here are the best ways to stay regular while traveling:

1. Drink Plenty of Water and Juice

Dr. Meduri recommends drinking about an ounce for every kilo (2.2 pounds) of body weight each day. So if you weigh 150 pounds (68 kilos), for example, you should aim to drink about 68 ounces of water a day, or about eight cups. If you weigh 200 pounds (91 kilos), you should aim for about 11 cups.

If you're traveling to developing parts of the world, make sure you only drink bottled water or water that's been boiled, per the Centers for Disease Control and Prevention (CDC).

Drinking lots of water will also help combat altitude sickness.

2. Pack Fiber Bars or Fiber Gummies

These can help you get in fiber when your food options are limited, Dr. Meduri says. Fruits and vegetables are also a good source of fiber , but make sure they have been washed in clean water or that you are able to peel them yourself.

Don’t overload on fiber, which can backfire. The Cleveland Clinic recommends one to two servings of vegetables and one to two servings of fruit every day.

3. Indulge in Moderation

Minimize high-fat and high-starch foods, as these can slow down your digestive system, Dr. Sonpal says. Go easy on the alcohol, too.

4. Heed the Call

If you need to go, go and don't delay, recommends the Academy of Nutrition and Dietetics . As we mentioned, holding your poop can lead to constipation or make it worse.

If you're not keen on public restrooms, try these tips for conquering your fear of pooping away from home .

5. Stick to a Routine as Much as Possible

This means sleep, diet and bathroom breaks. Schedules tend to get thrown off on vacation, but schedules help keep bowel movements regular .

6. Exercise

Stand up and walk around while you're flying and plan breaks to stretch if you're driving long distances. Once you're reached your destination, plan activities like walking or biking.

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How to Treat Vacation Constipation

If you haven't had a bowel movement in two to three days and that's not your norm, take an over-the-counter stool softener or supplement, Dr. Meduri advises.

Some of the best laxatives for travel constipation include the following (make sure to use these medicines only as directed):

• ​ Metamucil On-the-Go: ​ $26.88 for 30 packets; Amazon.com
• ​ Colace Clear Stool Softener: ​ $8.99, Amazon.com
• ​ MiraLAX Laxative Powder: ​ $10.18 for 10 packets; Amazon.com

When to See a Doctor

Although everyone is different, Dr. Meduri recommends seeing a doctor if you haven't pooped in five days. Prolonged constipation can result in fecal impaction (stool stuck in your rectum).

Also, seek medical help if you have blood in your stool .

• Schweizerische Medizinische Wochenschrift: “Risk of disease in 10,500 travelers to tropical countries and 1,300 tourists to North America”
• Digestive Diseases and Sciences: “Development of functional diarrhea, constipation, irritable bowel syndrome, and dyspepsia during and after traveling outside the USA”
• American Gastroenterological Association: “Constipation”
• American College of Gastroenterology: “Constipation and Defecation Problems”
• The American Journal of Gastroenterology: “Traveler's Constipation”
• University of Washington Medicine: “What You Want to Know about Travel Constipation and Diarrhea but Won’t Ask”
• Cleveland Clinic: “8 Tips to Keep You Regular While Traveling”
• Aspen Valley Hospital: “The Effects of Altitude on Visitors”
• Centers for Disease Control and Prevention: “Avoid Contaminated Water During Travel”
• Academy of Nutrition and Dietetics: “Tips for Preventing Constipation”

Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911.

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Why Traveling Makes You Constipated (And How To Get More Regular)

On Assignment For HuffPost

There are two types of people in the world: People who get bloated and constipated during and after a flight, and liars.

If you fall into the first camp, you’re well aware of the less luxurious, less Instagram-able aspects of travel. There can be discomfort, cramping and irregularity ― and we don’t just mean from cramming our bodies into comically small spaces with little to no leg room.

What brings on the bloat? And what can we do about it before, during and after landing? We spoke to experts to find out. Some things are obvious, others are surprising. But all can help make travel a more enjoyable ― and regular ― experience.

William Chey, professor of gastroenterology and nutrition sciences at Michigan Medicine, says that when it comes to constipation, a number of factors are at play.

“It’s a disruption of one’s normal schedule,” Chey told HuffPost. “People forget to take medicine on days of travel; their overall diet changes. On a day of travel you almost always eat fast food. You go from whatever your normal, healthy, habitual diet is to something that’s maybe not usual for you at all, and is certainly not the kind of diet you use to maintain a regular bowel pattern.”

Sleep, both the night before and the lack thereof on board, contributes to what goes on in our bodies, too. Not getting enough sleep the night before can throw off your body, while travel to, say, a different time zone can throw off a person’s normal bathroom routine. “If you take a flight to Asia and the time change is 10 hours, just going by math it doesn’t add up. You’re going to be completely screwed up,” Chey said.

Darrell Gray, gastroenterologist and associate professor at The Ohio State University Wexner Medical Center, echoed that sentiment. “Though sleep isn’t necessarily a dietary thing, it’s a change to the routine. The fact that some of us are used to getting up at a certain time in the morning and going to the bathroom ― that gets disturbed when you’re traveling,” he said.

Chey and Gray were also both quick to point out how dehydrating being at 30,000 feet is, and the disparity between how much water we need versus our actual water intake on a flight could be creating constipation and bloating. They both recommend increasing that consumption both in the airport and by bringing water ( bring bottled !) on board.

But it’s not just physical factors. For many people, air travel is stressful and becomes a point of anxiety, even when the travel is for pleasure. “Nowadays you’d be hard-pressed to find anyone who actually enjoys it,” Chey said. “Stress aggravates GI symptoms, not the last of which is constipation.”

All these things ― getting enough sleep, upping your water intake, making healthier food choices ― they seem like common sense. But there are some methods of defense against constipation and bloating that might surprise you.

When asked about probiotics, which is often thought of as a way to stay regular, both doctors agreed that while popular, there simply isn’t enough evidence to show they are effective in preventing constipation. As an alternative, Chey often uses a natural laxative like magnesium or fruits to keep things moving. Of course, fruits that prevent constipation also can cause gas. Chey has a solution for that, too.

“Kiwi is an interesting alternative that most people don’t know about, which does not cause gas,” he said.

For Gray’s part, he recommends upping water and fiber intake throughout the day, whether through supplements, gummies or in bar form. “Sometimes people will try over-the-counter things like gas relief pills, but those also don’t have a ton of evidence for prevention, so they aren’t necessarily the best options,” he said. “Make sure you grab water before you check in, you’re getting up and moving around the plane even if you don’t have to go to the bathroom ― just moving around promotes gut motility.”

And what about booze? We have some good news for those who drink a glass of wine or two to take the edge off of before takeoff. “We don’t discourage alcohol in moderation,” Gray said. “When you fly, you’re more prone to dehydration, so certainly if you drink more alcohol than water, you might be prone to these symptoms. But if you’re staying hydrated with water, there shouldn’t be harm in moderation.”

You’re better off staying away from gas-producing foods like dairy, wheat, garlic and onions, which Chey calls “the most gas-producing carbohydrates,” at least 12 hours before a flight.

We’re sure your seatmates ― and your body ― will thank you.

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Constipation when traveling is a real problem: How to overcome it and enjoy your vacation

Constipation when traveling: how to overcome it.

Travel constipation is a real thing — and if you’ve ever experienced it, you know how uncomfortable it can be. Whether you’re traveling for work or pleasure, feeling backed up can make for an unpleasant travel experience. Straining to go or feeling bloated during travel can make it hard to fully enjoy your experience and leave you in a pretty sour mood. Despite how common travel constipation is, most people don’t understand why it occurs or what to do about it.

Reasons for constipation when traveling

How to overcome travel constipation.

Getting ahead of your travel constipation before it occurs can help you feel your best and enjoy your trip. In this guide, we’ll explore the most common reasons for constipation when traveling and what you can do to help prevent it before it happens.

Constipation while you’re away from home can be caused by several different factors. Often, it’s a combination of multiple factors that stray from your normal routine that can leave you backed up while on vacation. Even if you’re on a regular bathroom schedule at home, travel could leave you feeling constipated and uncomfortable.

Lack of movement

Exercise is one important factor in keeping your bowels moving regularly. Moving around helps to lower the amount of time it takes food to travel through the large intestine. In turn, this limits the amount of water that the body absorbs from the stool. Since travel often involves prolonged periods of sitting, such as on long plane rides, this lack of movement can cause trouble in your bowels. Especially for people who exercise on a routine, the lack of movement during travel can lead to some serious constipation.

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Less water intake

Dehydration during travel is common, too, which can worsen your constipation . Not consuming enough water will slow down the movement of waste through your intestines and worsen constipation. In general, people tend to consume less water while traveling for a variety of reasons. First and foremost, you might not have access to as much water as you’d normally drink at home, such as during a multiple-hour plane ride. Or perhaps you’re trying to drink less fluids so you don’t have to use the bathroom on the plane.

Lack of exercise also might cause you to drink less water than you would normally. Plus, the changes in altitude or climate (depending on the location of your travel) can play a role in worsening dehydration, too.

Dietary changes

One of the best parts about travel is the opportunity to try new foods and explore exciting restaurants. As great as this sounds, it also means you may be consuming types of cuisines or foods you don’t normally eat. You may be eating more processed foods than you eat at home, consuming less fiber, and eating at different times or in different quantities than you do on a typical day at home. If you’re consuming alcohol as you travel, this can also impact your digestive health.

Schedule changes

Travel days can be hectic and leave little time for you to try to go to the bathroom without feeling rushed. In turn, you may be left feeling constipated simply because you haven’t had time to relax and try to go. Going to the bathroom in a public restroom is not quite the same as relaxing in the comfort of your own home.

Once you understand why you get constipated during travel, it’s easier to proactively take steps to prevent constipation. Addressing travel constipation before it occurs is the best way to maintain regular bowels and feel your best as you travel.

Drink more water

Hydration is essential for passing bowel movements and keeping stools soft enough to pass comfortably. During your trip, actively pay attention to your water intake and strive to consume more water than you normally would at home. Traveling with hydrating electrolyte packets that can be mixed into water can also help fight against constipation by providing essential minerals like magnesium and potassium.

Consume high-fiber foods

Eating out for every meal during travel might mean you’re not consuming enough fiber. Actively choosing high-fiber foods and snacks can help fight constipation before it occurs. For snacks, choose foods like apples that contain high amounts of healthy fiber instead of packaged and processed snacks that worsen constipation. Choosing vegetables that contain fiber during restaurant meals can help too.

Move around

It’s not always easy to find time to exercise when traveling. If your schedule allows, sticking to your normal exercise routine as best as possible can also help fight travel constipation. Starting your day with a simple walk or jog or hitting the hotel gym can help stimulate the urge to go. This tip is especially important for people who regularly live very active lives.

Take magnesium citrate

Magnesium citrate pills are easy to find online or at any local grocery store or pharmacy. This specific type of magnesium works as an osmotic laxative, which means it pulls water into the intestine and helps to relax the bowels. The water drawn into the stool helps make it softer and easier to pass. Taking one of these pills daily can help you to keep regular and fight constipation before it happens. However, start slow until you find the best dose for you, as taking too much magnesium citrate could leave you with diarrhea.

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Most of us know that vitamin A is good for us, helping our eyes function at their very best. But there are plenty of other benefits as well, from dealing with inflammation and promoting healthy skin cells, keeping cancer at bay, and giving an assist to the immune system. Not enough? Well, vitamin A is good for your bones, too.

Think of vitamin A as a two-pronged essential nutrient. There's preformed vitamin A found in things like fish and carotenoids, which tend to show up in produce and plant-based foods. What's the best way to get your daily intake (an estimated 900 mcg for the average man)? A well-balanced diet, of course. But there are some foods high in vitamin A that are worth targeting the next time you're at the farmer's market or grocery store to keep your eyes, skin, immune system, and hormones functioning optimally.

Tempo Head of Fitness Melissa Boyd will not talk s**t about popular trainers: the YouTubers, the Instagrammers, the TikTokers. Fitness teas? "I cannot promise your workouts will be supercharged," the trainer said, "but your intestines will be." The problem with most pop culture products and influencers is that they often center on big results in a short amount of time, the "10 Days to a Better Booty" crowd. "Anything that promises a very specific end goal in a very fast amount of time, it may work, but it's not going to be long lasting," she explained.

In her role with Tempo, she makes sure its suite of trainers isn't selling snake oil, instead guiding clients with principles — and movements — that are going to weather the test of time. Sometimes, it's those long overlooked as dull or "easy," including the basic lunge, that can have the most benefit.

Training your core is central to any strength training routine, and crunches are a classic exercise to improve your balance and stability, and as an added bonus, get super ripped abs. You've probably been doing crunches for years, so that by now, the move is nearly second nature. But what if you've been doing crunches wrong this whole time? If you're not focusing on your form to execute this motion, you might be cheating yourself of all the great benefits of this core exercise.

Let’s get the most benefit from this lower ab exercise. It doesn’t require any special gym equipment, and it’s customizable depending on your ability and your desired outcome. Here’s what you need to know to incorporate this ab workout into your plan.

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Is There Such a Thing as ‘Traveler’s Constipation’?

Traveler’s constipation is probably real. And the scientific evidence behind it is fascinating.

By Richard Klasco, M.D.

Q. Is there such a thing as “traveler’s constipation”?

A. Traveler’s constipation is probably real. And the scientific evidence behind it is fascinating.

The largest study of traveler’s constipation appeared 40 years ago in the Swiss medical journal Schweizerische Medizinische Wochenschrift. The authors administered a questionnaire to 10,500 tourists returning to Switzerland after visiting the tropics. They found that 14 percent of the respondents experienced constipation associated with air travel.

Thirty years later, these findings were supported by a small study of missionaries returning to the United States from overseas. Of 68 subjects who responded to a questionnaire, 9 percent reported travel-related constipation.

But the most robust study — one that is probably unique in the annals of medicine — appeared in 2003 as a modest letter to the editor in the American Journal of Gastroenterology. Spanish gastroenterologists studied 70 people traveling from Europe to the United States for a short stay. In addition to the usual questionnaires, all subjects maintained diaries on their bowel habits, had stool samples evaluated for consistency according to a standardized methodology, and had their colonic transit time measured after ingesting radioactive tracers. Colonic transit time is the time required for stool to move through the large intestine.

Nearly 40 percent of the subjects complained of constipation while traveling, but their objective measures of constipation were less impressive. The average frequency of bowel movements decreased from once a day to about once every day and a half. Constipation was most pronounced during the first days of travel, and the degree of constipation correlated with the degree of jet lag. The authors appropriately cautioned that factors other than travel, such as changes in diet and physical activity, may have played a role as well.

While traveler’s constipation seems to be a real phenomenon, one must bear in mind that constipation is also common in general. A systematic review of the prevalence of constipation in North America, pooling data from high quality studies and encompassing the experiences of nearly one million people, concluded that between 12 percent and 19 percent of people suffer from constipation.

Thus, constipation is common at home and is even a bit more common while traveling. One may take consolation, however, from the stoic approach of the Swiss investigators who noted that “the vast majority of the illnesses were of no consequence.”

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