Travel constipation happens. Find out how to help yourself go when you’re on the go.

Prevent— and treat—travel constipation, so getting stopped up won’t ruin your trip. 

It doesn’t matter if it’s a work-related trip or a vacation you’ve been looking forward to; when you just can’t seem to “go,” it can be more than uncomfortable. There’s the bloating and straining, of course, but it also tends to be in the back of your mind. Every day, you hope things normalize. 

What Is Travel Constipation?

Everyone’s gut is unique, which also extends to bowel regularity. A decrease in bowel movement frequency is typical during travel and often is the only symptom of travel constipation. Luckily, it’s usually not serious. 

Even when they’re not away from home, some people may have a couple of bowel movements every day, while others typically have only a few each week. Constipation may be diagnosed if you have two or more of the following symptoms: 

• a decrease in bowel movement frequency (generally three or fewer bowel movements per week)

• straining more than 25% of the time when trying to have a bowel movement

• a feeling that you haven’t fully emptied your bowels despite feeling the need to

• hard, dry, or lumpy stools

• the sensation that your gastrointestinal (GI) system is blocked

If you are prone to constipation even while at home, chances are you recognize the signs and can take steps to remedy the situation immediately. And if you only get constipated while away from home, understanding why it happens can help prevent it next time (and treat it now).  

What Causes Travel Constipation? 

Traveling brings big changes in our usual habits. We are literally moving ourselves out of our home bases—our “comfort zones”—and placing ourselves into new environments. Regardless of whether the travel is for pleasure or work, the changes that occur when we travel can mess with our body systems. Here are a few reasons that constipation develops when we travel:

Stress

Stress is a known GI disruptor, altering everything from the gut microbiota to transit time. Add in the unpredictable nature of travel and stresses you may not typically have (like getting lost, navigating a foreign transportation system, or meeting all kinds of new people), and your gut can pay the price. If you’re traveling for work, stress may play an even bigger role in your gut function. 

Diet and Hydration

The opportunity to try new food is one of the undeniable pleasures of travel. However, your gut may not agree. Have you ever noticed that you tend to get fewer servings of fruits and veggies when you travel? It’s one of the downsides of many restaurant meals since the entrees tend to be skimpy on produce. Lack of fiber contributes to constipation, but so does dehydration. Not only is it easy to become dehydrated during travel (from the dry air, air conditioning, heat, and perhaps lack of access to enough fluids), but being on the go while traveling may impact your ability to bring a water bottle. There may not be a lot of water fountains around, and in some places, there is a complete lack of public potable water. 

Eating Schedules

Our life rhythms impact the function of our GI system. Our guts like established routines, such as regular eating times. But time changes (especially for international travel), unpredictable gaps between meals, and eating later at night than usual because you’re out and about can lead to stomach upset and, yes, constipation (or diarrhea). Another thing to consider: if you’re traveling with a group, your meal times will likely be built into the schedule and not up to you.   

Lack of Activity

Long rides on trains, planes, buses, and cars are often a part of travel, and all that sitting contributes to the slowing down the GI system. 

Bathroom-Related Issues

Sometimes, when traveling, we put off using the toilet for many reasons, including because there isn’t one nearby, or we are with a group, and there isn’t a convenient bathroom break. Beyond these reasons, we may also: 

• there is no bathroom close by, or you don’t have a bathroom break in your schedule

• you’re uncomfortable going #2 in a public bathroom

• you know it will take a while and don’t want to keep others waiting

• you’re worried that your roommate or people in the stall next to you will hear or be put off by odors

Fears related to having bowel movements in bathrooms other than ours at home are not all that uncommon. “Holding it in,” however, is not recommended because it can cause things to “back up,” the longer the stool stays inside you, the drier it will become, making it more difficult to pass.  

Preparing For Going 

You can employ several strategies before traveling to help prevent constipation from ruining your trip. 

Get Your Gut Ready For Travel

Try to keep your GI system running in top form before leaving. Consider these ideas:

• include probiotic-rich foods in your diet

• make a concerted effort to stay well-hydrated

• eat fiber-rich foods

• If your “plumbing” is feeling sluggish already, consider using a fiber supplement like psyllium for a few days before leaving (be sure to drink plenty of water) or “pre-treat” your gut with a stool softener.  

Pack Essentials 

Having a few key things on hand can help alleviate any anxiety you may have—especially if you’re traveling someplace where certain items (like medications) may not be readily available.

• Dried fruit is a healthy snack that can also help relieve constipation. Individually wrapped prunes or little boxes of raisins are easy to tote along. Packages of trail mix made with nuts, seeds, and dried fruit are another good travel snack option.

• Bring an empty water bottle to hydrate during travel and your stay.

• Stool softener capsules are easy to pack, and you may need them. 

• Be sure to have your physician’s phone number on hand just in case you need to ask about medication, etc.

Tips For Managing Constipation While Traveling

Fiber Up - Getting adequate fiber is important for keeping the digestive tract running smoothly and adding bulk to the stool. Current recommendations suggest that women should get about 25g of fiber daily, and men should aim for 38g daily. Fruits, vegetables, whole grains, legumes, and nuts are highly nutritious sources of fiber. And if you eat the skin or seeds of fruits or vegetables, you’ll get even more fiber. Fruits also contain sorbitol, a compound that holds water and has been shown to help ease constipation naturally.   

Stay Hydrated - Liquid adds moisture to stool, making it easier to pass. Water is the top choice for good hydration, but other beverages (including coffee and tea) also count. Aim for 11 - 15 cups of total liquid per day for women and men, respectively. And if you’re increasing your fiber intake, you’ll need to boost your water intake a bit as well.

Stay Active - When we move around, our bowels are stimulated, and food moves along more easily than when we are just sitting around. When you’re traveling, make a point to get in some daily activity (regular exercise helps keep us regular!).  Many hotels have gyms where you can work out, but a simple walk is fine, too. Plus, walking can be a nice way to acquaint yourself with the location you are visiting. Even better, find a friend to walk with you!

Consider Medication - If your travel constipation hasn’t resolved after several days of implementing the above suggestions, you may want to take a stool softener or bulk-forming laxative. It’s not great to become reliant on these medications, so if you have chronic constipation, see your doctor and discuss treatments. However, these products are generally safe to take in the dosages specified on the package for once-in-a-while use. Bulk-forming laxatives are sometimes called fiber supplements (Metamucil, FiberCon); stool softeners (Colace) are usually taken at bedtime. Both of these medications rely on you drinking some water with them, or they won’t work well.

Occasional travel constipation can be uncomfortable, but with some smart planning and attention to your diet and exercise, your journey can be smooth sailing.

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