Travel constipation: causes, relief, & prevention

Here are some ways to get vacation constipation back on track, so that your time away becomes more restful, and a whole lot less stressful: 

Research on food timing and constipation is pretty scarce, but one review suggests that your meal timing may affect your body clock. They conclude that international travelers often face gut problems – including constipation on vacation – as a result.^7A 

It’s your vacation, which means you may feel like a much-deserved treat. But choosing to eat junky foods means that you’re likely limiting your fiber intake. 

Overloading on chips, fast food, meat, processed, and prepared foods, just because you’re traveling, is lining up your gut for a hard time. 

If you’ve filled your day with fun activities(as you certainly should), you might resist the urge to poop in favor of, say, divebombing in the swimming pool one more time. 

But your body’s calling to you, so try not to ignore it. Holding in your poops can contribute to travel constipation.^1G 

Keeping on top of how much water you drink is important all the time and anywhere. But, if you’ve traveled somewhere warm, it becomes extra important for preventing dehydration, which can be a driving factor for constipation during acation.^10A

Exercise as part of a healthy lifestyle may support the muscle activity in your gut¹⁴, so staying active can help you reduce your risk for constipation on vacation.^11A  

Constipation, Stool and Bowel Movement: What Is The Connection?

As holidays are about switching off, the temptation may be to stay sitting on your butt, or lying on your back all day long. But active vacations can be just as fun as those spent reading on a sun lounger. 

You could try exploring your new surroundings, perhaps on a hike or bike ride, or getting involved in some water sports. 

Where are the passports? Why is the line for the seafood buffet so long?

Stress might feel overwhelming, but it’s important to try sinking into the relaxation element of your vacay – after all, that’s what they’re all about. 

Importantly, though, reducing stress might help you limit one particular cause of vacation constipation.^1H  

If you’re away with your family, grab some alone time and breathe. And exercise! Aside from helping you poo, exercise is a fantastic stress buster.^{12A, 12B}