When you’re heading out of town, constipation while traveling is probably one of the last things on your mind. You might not even know that changes from your normal routine, lack of hydration, inactivity, a varied diet, and jet lag can literally bring your digestive system to a halt.

Help avoid constipation while traveling with these tips.

Is there such a thing as traveler’s constipation cures? There’s no one thing you can do to avoid constipation while traveling, but the following suggestions can help you stay regular:



Maintain a consistent eating schedule.

Traveling can throw a wrench in mealtime. If you can’t eat at the same time every day, keep healthy snacks on hand to help keep things moving in your gut.



Eat whole grains, dried fruit and fresh vegetables.

Eating the right things can be more difficult when you’re away from home. Set yourself up for success by packing healthy, fiber-rich snacks, such as apples or other dried fruit, carrot sticks, almonds and popcorn.



Limit caffeine and alcohol.

Curb the caffeine and cocktails when you’re traveling. These can dehydrate the body, which can make it harder for stools to pass.



Get plenty of sleep.

Easier said than done, right? Especially if you’re switching time zones during your travels, it can be difficult to get quality shut eye. Squeeze in a cat nap or two while flying or when you’re not driving. Limit caffeine and alcohol during the day as they can cause sleep disturbance.



Drink lots of water.

Make it easy to stay hydrated by bringing a refillable water bottle (empty if you’re about to go through security).



Try to stay active.

If you’re going on a road trip, schedule pit stops at rest areas with a green area so you can get in some good stretching and steps. Taking to the skies? Take advantage of long airport terminals and walk around if you have time to spare. You can also take the stairs rather than the escalator or elevator when you get to baggage.

When your body tells you it’s time to go, head to the bathroom as soon as you can. Ignoring the urge can cause constipation—the stool gets harder as it remains inside the body. Of course, long car rides or flights can make this difficult. Take advantage of every pit stop and make your move when the seatbelt sign is off.