Travel is an adventure for your taste buds—but sometimes your gut doesn’t share the same enthusiasm. From bustling Thailand night markets to Vietnam street stalls, I can’t resist diving into local delicacies: crispy meat skewers, fried squid, seafood fritters, fish cakes, sweet dessert breads and many more. The variety is endless and the joy of tasting something new is unmatched. But after a few days of indulging, my bowels seem to hit the pause button, leaving me feeling less than comfortable. Constipation becomes an uninvited travel companion, so how can you savor the flavors of your trip while keeping your gut in check? Let’s explore.
Why Does Travel Mess with Your Gut?
Constipation typically occurs when bowel movements become infrequent or difficult to pass. While the occasional disruption is normal, travel brings unique challenges to your gut health(1):
- Dehydration: Long flights and sightseeing in hot weather can deplete your hydration levels.
- Dietary Changes: Unfamiliar foods and fewer fruits and vegetables can disrupt your system. Too much coffee, tea or alcohol can also have an affect.
- Irregular Routines: Busy schedules might make you ignore the urge to go.
- Stress: Even the excitement of travel can trigger digestive issues.
By understanding these triggers, you can take proactive steps to keep things moving.
Simple Tips to Stay Regular While Traveling(2):
- Boost Your Fiber Intake:
- Fill your plate with fruits, veggies*, and whole grains whenever possible. Don’t skip that side of sautéed greens or fresh papaya from the breakfast buffet. If fresh produce is scarce, pack fiber supplements like psyllium or methylcellulose.
- Stay Hydrated:
- Keep a reusable water bottle handy and aim for at least 8 glasses of water a day. Long flights or hot climates can dehydrate you quickly, so top up on water at every chance.
- Keep Moving:
- Walking tours, hiking, or even pacing the airport during a layover can help keep your digestive system active. Sitting for long periods can slow things down.
- Limit Triggers:
- Caffeine, alcohol, and rich, dairy-heavy foods can make things worse. Enjoy your coffee or cocktail in moderation, and opt for lighter meals when possible.
- Listen to Your Body:
- Don’t hold it in! Ignoring the urge to go can make constipation worse. Take a few minutes to relax and find a restroom when needed.
*While having more fruits and vegetables are important to prevent constipation, pay attention to tips on avoiding traveler’s diarrhea.
What to Do When Constipation Strikes on the Road.
Sometimes, no matter how prepared you are, constipation happens. If you’re feeling bloated and uncomfortable, here are some options to get back on track(3,4,5):
- Osmotic laxatives
- draws water into the bowel to soften stools
| Name | Onset | Side Effects |
| Polyethylene glycol (brand name: Miralax, Laxaday, Restoralax) (Powder to mixed in water) | 48 hours | gas buildup, abdominal pain |
| Lactulose (Liquid) | 1 to 2 days | gas buildup, abdominal cramps |
| Magnesium hydroxide (brand name: Philips Milk of Magnesia (Liquid) | 0.5 to 6 hours | excess magnesium in the body, known as hypermagnesemia, can cause symptoms such as muscle weakness, low blood pressure, and difficulty breathing |
- Stimulant laxatives
- promote bowel contractions to move stools along
| Name | Onset | Side Effects |
| Bisacodyl (brand name: Dulcolax) (Pill or Suppository) | oral: 6 to 10 hours rectal: 15 to 60 minutes | nausea, vomiting, abdominal cramps |
| Sennosides (brand name: Senokot, Ex-Lax) (Pill) | oral: 6 to 24 hours | nausea, vomiting, abdominal cramps |
Disclaimer:
The information provided in this blog post is for general informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your diet, lifestyle, or medication, especially if you have a pre-existing condition or are experiencing persistent symptoms. The remedies and suggestions mentioned here may not be suitable for everyone, and individual results may vary. If you suspect a serious medical condition, seek immediate medical attention.
References
(1) https://emedicine.medscape.com/article/184704-overview?_gl=12xprt0_gcl_au*OTM5NDE0MDA4LjE3MzYwNTU1MzY.
(2) https://emedicine.medscape.com/article/184704-medication#6
(3) https://www.aafp.org/pubs/afp/issues/2015/0915/p500.html#article-comment-area
(4) https://ca-pharmacist.therapeuticresearch.com/Content/Segments/PRL/2015/Jun/Management-of-Constipation-8517
(5) https://pmc.ncbi.nlm.nih.gov/articles/PMC2780140/
Leave a Reply