Tips for Managing Constipation While Travelling

Hands up if your gut gets a bit sluggish while you travel. My friends, you are not alone. It’s common for people to experience constipation while travelling. Constipation is a very unpleasant gut symptom and no one wants that as a travel buddy. So, in this article, we’re giving you a range of tips for managing constipation while travelling.

What Causes Constipation When Travelling?

It’s not just people with Irritable Bowel Syndrome who sometimes get constipation when travelling; people with regular bowels experience this, too. 

Constipation when travelling can be caused by various factors like delaying going to the toilet, changes in fluid and food intake, reduced movement, and a reduction in fibre intake. The good news is that you can use some easy travel strategies to help manage constipation.

11 Tips For Managing Constipation While Travelling

Stay Hydrated

One simple yet effective way to combat constipation is to stay well-hydrated. Carry a reusable water bottle and track your fluid intake to ensure you get enough water throughout the day.

Don’t Delay If You Need To Go

When nature calls, answer promptly. Don’t delay going to the toilet when needed, whether you’re in a private or public restroom. We know it can be embarrassing using public restrooms or even sharing an ensuite with a loved one in close quarters. However, everyone poops, and it’s essential to prioritise your bowel health. The longer the poo stays in your digestive tract, the drier it gets (this is what causes the hard round stools), which makes it harder to pass. Going when you feel the urge to go makes the stools easier to pass and can help stop you getting backed up.

If you are worried about bathroom smells, try a toilet spray – these sprays are essential oil-based and form a layer on top of the toilet water. This helps eliminate bathroom odours before they begin. 

Mindful Eating on the Go

When dining out, be aware that cafe and restaurant meals tend to be lower in fibre. Combat this by ordering extra steamed vegetables or a side salad to boost your fibre intake. Choose easily digestible high fibre snacks like low FODMAP fruits, nuts, and seeds for on-the-go nourishment.

Pack Your Favourites

Pack your preferred snacks and familiar foods to maintain dietary consistency. This ensures you have a reliable option when local choices may not align with your digestive needs. Options could include your favourite low FODMAP snack bar or taking your regular breakfast with you – oats or muesli are often great options to travel with and are great for preventing constipation.

Prioritise Regular Meal Times

Stick to regular meal times as much as possible, even amidst travel disruptions. Consistent eating patterns help regulate your digestive system and minimise the chances of constipation. Set alarms on your phone to remind yourself to eat regularly if this is something you struggle with.

Morning Bathroom Routine

If you usually open your bowels in the morning, try to keep this consistent. We know this is hard when travelling, but your body loves routine, and making time so you don’t rush your morning toilet session can help (even if that means getting up a little earlier).

Take a Fibre Supplement

If you usually take a fibre supplement, keep taking it when you travel. You could even talk to your health care professional about increasing the fibre supplement while travelling to help meet your fibre requirements. If you haven’t taken a fibre supplement before, look at trying one before you go. Talk to your healthcare professional or dietitian to see what option is suitable for you.

If you do decide that a fibre supplement is the right option for you, then it’s important to increase your water intake so the fibre supplement can work properly, as too much fibre and not enough water can worsen constipation.

Include Kiwifruit

My friends, kiwifruit is magical when it comes to constipation. Kiwifruit can help ease constipation and increase the frequency of bowel movements. It’s a great source of fibre and has a natural digestive enzyme that can help too. Try including two kiwifruit per day in your diet when travelling.

Keep Moving

Sometimes, when we travel, we move less than usual, which impacts our digestive system. Try to incorporate movement into your travel routine where you can – take short walks, use stairs when possible, and stay as active as possible to support your digestion. You can also use yoga for IBS to help manage your symptoms from the comfort of your hotel room. Try downloading a yoga app before you go or search ‘yoga for IBS’ on Youtube for some helpful yoga flows.

Limit Triggers

If certain foods or beverages increase your gut symptoms, try limiting these as you travel. Be mindful of alcohol, carbonated beverages and caffeine, as these can be additional triggers, especially for bloating.

Emergency Measures

Despite our best efforts, sometimes the constipation can get the better of us. That means it’s a good idea to have some emergency options you can turn to. Talk to your doctor or dietitian about carrying emergency stool softeners or laxatives, just in case your constipation management doesn’t go to plan.

Final Thoughts

No one wants to navigate constipation while they travel. We hope these tips for managing constipation while travelling help so you can enjoy your adventures with greater comfort and confidence. Let us know which ones work for you in the comments. Safe travels!