11 Ways to Keep Your Digestion on Track While Traveling

Changes in routine, eating habits, sleep schedules and other factors can disrupt the functions of your digestive system and lead to constipation during travel. However, there are steps you can take to stay regular while traveling.

1. Stay hydrated

It’s essential to make a conscious effort to drink plenty of fluids while traveling, as dehydration is one of the leading causes of constipation. When your body doesn’t have enough fluids, it compensates by drawing water from feces into the intestines, which can contribute to hard, difficult-to-pass stools.

Your best drink choices are:

• Clear water
• Fruit juice
• Clear soups

Try to avoid drinks containing alcohol as well as those containing caffeine, such as coffee, tea and colas, as all of these drinks can be dehydrating. Milk is also known to cause constipation.

When traveling abroad, drink bottled water to avoid the opposite problem: traveler’s diarrhea.

2. Eat a good breakfast

For many people, bowel movements are more likely to occur in the morning. You can boost this natural drive and prevent travel-related constipation by eating a hearty breakfast, preferably consisting of foods rich in healthy fats.

Large meals and a high intake of dietary fat can both stimulate the release of certain hormones in your body, which can trigger the urge to have a bowel movement. Staying on track with your morning routine can help you enjoy the rest of your day.

3. Drink something hot

Another way to encourage your bowels to empty at the start of the day is to drink a warm liquid in the morning, such as coffee, tea or soup.

If you are a coffee drinker, have your morning coffee. Coffee contains compounds, both caffeinated and decaffeinated, that may serve to stimulate bowel movements.

However, you may want to avoid drinking caffeinated coffee for the rest of the day, as excessive caffeine consumption can be dehydrating and exacerbate constipation.

4. Prioritize complete meals

Many people who travel eat meals on the go. The problem is that your digestive system may not register these grab-and-go snacks as a meal.

Larger meals can stimulate intestinal contractions, causing a rapid bowel movement. If possible, sit down, slow down and enjoy a full meal.

5. Eat plenty of fiber

Dietary fiber is essential for maintaining consistent bowel movements, helping to prevent constipation while traveling.

Eating fiber-rich foods while traveling can be a bit of a challenge, but with effort and attention, you can find what you need. Good sources of fiber include:

• Fruits
• Vegetables
• Wholemeal breads and cereals

When traveling abroad, be careful when eating raw vegetables, fruits, and salads to avoid bacterial infections that can lead to traveler’s diarrhea. It is safest to eat only cooked fruits and vegetables. Thick-skinned fruits that you can peel yourself are also a safe option.

6. Minimize convenience foods

People tend to eat more convenience foods when traveling for two reasons: The first is that healthy, whole food choices are more limited. The second is the “vacation mentality” which causes people to eat things they might normally avoid or limit.

Convenience foods generally tend to be low in fiber, which can contribute to the problem of constipation while traveling. Try to avoid:

• Fast food
• Processed meats
• Bullets
• Bakery products

Instead, look for salads, whole grain options like oatmeal, and lean meats. Yogurt is a particularly good choice because it contains probiotics that can boost the functioning of your digestive system.

7. Try to stick to the schedule

Many people have an “internal clock” that determines typical lifestyle habits related to hunger, sleep, and toileting needs. Keeping your body on a schedule as close to your home life can help your bowels move predictably when you travel.

If possible, try to take the time to go to the bathroom relaxed when you travel, as if you were having a pressure-free experience at home.

8. Move your body

Traveling often requires spending a lot of time sitting, whether in the car, on trains, in airports or on planes. Engaging in physical activity can help your digestive system function optimally.

While waiting for your plane, you can walk the perimeter of the airport. If you’re traveling by car, plan roadside stops to stretch your body and take a brief walk.

While you’re away, take advantage of the hotel’s swimming pools and gyms to maintain your exercise routine.

9. Stay relaxed

The trip itself can be stressful. Try to follow the rule that “travel is part of vacation.” Be prepared for delays, traffic and other hassles.

It may be helpful to use relaxation exercises, such as deep breathing techniques, yoga poses, meditation and muscle relaxation, to manage the stress associated with travel.

Maintaining a state of relaxation in your body, as opposed to its stress response, will help keep your digestive system functioning properly.

10. Listen to your body

Try to go to the toilet as soon as you feel the need to have a bowel movement. Ignoring this urge can lead to travel constipation because the stool stays in your rectum and becomes harder. The harder the stools are, the more difficult it is to pass them.

If you’re not comfortable using a public facility to have a bowel movement, try listening to music through headphones or reading a magazine to help you relax and feel more comfortable.

Try not to force it. If you find that sitting on the toilet does not produce a bowel movement within five to ten minutes, it is best to get up and wait to try again later.

11. Talk to your healthcare provider

If you know you are likely to experience changes in your bowel habits when you travel, talk to your healthcare professional before you leave. They may recommend medication for constipation while traveling, such as a laxative or other product to take with you if you become constipated.

Regardless, choose a product based on your healthcare professional’s recommendations. This is a smart option compared to limited or unfamiliar options in a new or distant destination.