11 Ways to Keep Your Digestion on Track While Traveling

Changes in routine, dietary habits, sleep schedules, and other factors can disrupt your digestive system’s functions and lead to constipation while traveling. However, there are steps you can take to stay regular on the go.

1. Stay Hydrated

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

Your best beverage choices are:

• Plain water
• Fruit juices
• Clear soups

Try to avoid drinks containing alcohol as well as those containing caffeine, such as coffee, tea, and colas, as all of these can be dehydrating. Milk also has a reputation for causing 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 enhance this natural boost and prevent travel constipation by eating a large breakfast, preferably one that includes foods rich in healthy fats.

Large meals and high dietary fat intake can both stimulate the release of certain hormones within 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 Warm

Another way to encourage your bowels to empty at the beginning of your 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. There are compounds in coffee, both caffeinated and decaffeinated, that can serve to stimulate a bowel movement.

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

4. Prioritize Eating Full Meals

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

Larger meals can stimulate gut contractions, thus prompting a timely bowel movement. Whenever possible, sit down, slow down, and savor a full meal.

5. Eat Plenty of Fiber

Dietary fiber is crucial for maintaining consistent bowel movements, helping to prevent travel constipation.

Eating high-fiber foods when 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
• Whole-grain breads and cereals

When traveling abroad, be cautious about eating raw vegetables, fruits, and salads to avoid bacterial infections that can lead to travelers’ diarrhea. It is safer to eat only cooked fruits and vegetables. Fruits with thick skins that you can peel yourself are also a safe option.

6. Minimize Convenience Foods

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

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

• Fast food
• Processed meats
• Chips
• Baked goods

Instead, look for salads, whole grain options like oatmeal, and lean meats. Yogurt is an especially good choice as it contains some probiotics that may boost your digestive system function.

7. Try to Stay on Schedule

Many people have an “inner clock” that determines routine life patterns related to hunger, sleep, and bathroom needs. Keeping your body on a schedule as close to your home life may help your bowels move predictably when you travel.

Whenever possible, try to make time for a relaxed bathroom visit when traveling, similar to the unpressured experience you would have at home.

8. Move Your Body

Travel often requires a lot of time sitting, whether that be in the car, on trains, in airports, or on airplanes. 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 traveling by car, plan for road stops to stretch your body and take a brief walk.

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

9. Stay Relaxed

Travel itself can be stressful. Try to follow the rule that “the journey is part of the 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 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 use the bathroom as soon as you feel the urge to have a bowel movement. Ignoring the urge can lead to travel constipation as the stool material stays in your rectum and gets harder. The harder the stool, the more difficult it is to pass.

If you are uncomfortable using a public facility for a bowel movement, try listening to music through earphones or reading a magazine to help you relax and feel more at ease.

Try not to strain. If you find that sitting on the toilet does not produce a bowel movement within five to 10 minutes, it is best to get up and wait to try again later.

11. Talk to Your Healthcare Provider

If you know that you are likely to experience changes in your bowel habits when traveling, speak with your healthcare provider before you depart. They may recommend travel constipation medicine, such as a laxative or other product to take with you should you become constipated.

Either way, choose a product based on your healthcare provider’s recommendation. It’s a smart option when compared to limited or unfamiliar options in a new or remote destination.