Food & Nutrition

7 Smart Tricks to Avoid Travel Constipation

Changes in mealtime, unfamiliar toilets: Here’s how to plan for a more comfortable getaway and avoid travel constipation.

Almost 40 percent of people get travel constipation

According to Connecticut-based gastroenterologist Ed Levine, MD, one big reason has to do with changes in your routine. Different meal times, a shifted sleeping schedule, or jet lag can throw off your body’s circadian rhythm and affect your digestive process. Another factor is what Dr. Oz famously called “safe toilet syndrome”—not being able to relax enough to use an unfamiliar bathroom. Depending on the severity of symptoms and the length of your trip, travel constipation can simply be annoying or extremely uncomfortable. Use these natural constipation relief tips to get back on track. Make sure you’re aware of these other reasons you may be constipated besides travel.

Walk when you wake up

Exercise increases the motility of the GI tract, says Dr. Levine. (That’s why hospital bed rest causes constipation—you’re much less mobile than usual.) Take a morning stroll to sneak in at least a little activity while you’re away, especially if you’re at a beach or lake where there’s not a lot of sightseeing in your itinerary.

Don’t sit for long stretches


It’s tempting to not stop during a six-hour car ride so you can get where you’re going sooner. But long periods with no movement can put stress on your bowels. Dr. Levine recommends frequent pit stops to stretch your legs, drink water, and give yourself time to use the bathroom if you need it. Try these natural home remedies for constipation relief.

Eat berries with breakfast


Fiber helps fight travel constipation by bulking up stool, making it easier to move through your GI tract. If you’re facing decadent vacation meals, it’s easy to forget to include it. But this sudden drop can clog you up, especially if you’re used to eating oatmeal for breakfast and salads at lunch. Commit to eating produce at every meal, plus a snack or two of fresh fruit, to keep your fiber intake adequate.

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