Imagine this: you can sit on the beach in Capri, have an Aperol sproutz and get clear views of the idyllic turquoise ocean. The entire scene is perfect, worthy of a postcard, except for one small detail. You haven’t pooped in a few days. My friend is constipated while traveling.
It may not fit well with Italian summer fantasy, but traveler constipation is an unfortunate reality, regardless of your destination. Why exactly (you ask Boyd dramatically)? Well, it simply sums up into some simple factors such as daily diet and dietary changes. And while we may not want to talk about it, it is very common for your digestive system to go to hay on vacation. The good news is that there are several steps you can take to relieve discomfort, so you can go back to enjoying Ooo.
Ready to send a pack of bloating and constipation? Here’s how to get things moving on during your next trip:
Why travel ruins your poop schedule
It is often referred to as “traveler constipation” or “vacation constipation,” but these terms refer to the feeling of backed up and frequent defecation during travel. Simply put, this experience is often caused by everyday changes, says Alison Richman, RDN, RDN, Product Innovation and Education Manager at HUM. These routine disruptors include a variety of dietary habits (often low fiber and hydration), sleep patterns (which affect digestion), and the poop schedule itself (when you regularly use the toilet to find yourself).
Smooth Poop Travel Hacks (Top Tips)
Constipation in travelers may be incredibly common, but that doesn’t mean it’s inevitable. Try some of these experts’ help tips to keep things running smoothly.
If you are in doubt, hydration is important. Dr. Richman recommends bringing in a reusable water bottle that is easy to transport while traveling, and drinking at least half of your weight in 1 ounce of water. “Also, consider experiencing your favorite electrolyte or water flavor, so you’ll have a higher chance of continuing to drink and hydrate your goals throughout the day,” she says. Plus, this saves money and helps minimize plastic use as there are plenty of places to refill your water bottle.
Move your body (even at the airport terminal)
Conclusion: Moving your body helps support digestion and helps keep things on a regular basis. “I love movement, so the last thing I want to do is sit at the gate just to sit on my flight,” says Dr. Richman. “Instead, I like to throw my own airpods in, listen to my favorite podcasts, walk through the terminal and take my steps, but it also supports my digestion.” In addition to staying active during long travel days, you could also consider adding a morning walk to your travel itinerary.
I’ll stick to your routine (roughly)
As mentioned before, deviations from normal diet and exercise routines can wreak havoc on digestion. Sticking on a regular schedule may not be feasible during the holidays, but Dr. Richman says it helps to give your body roughly once. For example, “Even if the sleep and wake times look different, try to sleep the same amount of time you normally do,” she says. For nutrition, don’t skip breakfast (even if it’s just yogurt or oatmeal cups). Richman also proposes filling up a water bottle in the morning and sipping it all day long.
Pack Smart Snack (also known as a food rich in fiber)
Perhaps you may eat different foods than you’re used to during your vacation. Here Fiber is your best friend, and Richman suggests looking for or stuffing some fiber-rich snacks. That means pre-packaged things like overnight oats, berries, fruits (such as kiwi), chickpea snacks.
Limit constipation offenders (cheese, alcohol, etc.)
I love enjoying the carbohydrates of illustrious varieties from around the world, but a day full of carbohydrates without many plants can contribute to travel constipation. Richman suggests balancing all your diet with fruits and vegetables, and balancing nuts and seeds to help things go well.
Your Secret Weapon: Funny the Fiber with Ham
Pack Hum’s FlathMe® Fiber for true digestion insurance. “A 10 gram serving (4 teaspoons) will make you feel more fulfilling. After four hours, we can increase GLP-1 production by up to twice as much, supporting healthy weight management,” says Richman. “Using daily promotes regularity and provides continuous digestive support. We recommend using it every day before your trip.
Constipation among the frequently asked questions
“Is it normal to get constipated every time I fly?”
It’s incredibly common, as many people feel that travel is expelled, says Richman. “Instead of emphasizing, think about ways you can support your body with basics like hydration, fiber-rich snacks and movement,” says Richman.
“How fast does fiber work?”
For best results, Richman suggests consistently and proactively flattening the fibers (think a few days before your trip). From there, she suggests taking supplements in food, and within 30 minutes the bloat should be less bloated.
“Can you flatten me every day, or is it only when you travel?”
You can certainly take it every day – in fact, it is most effective as such. That said, you can also incorporate it into your diet when you know that your fiber intake will be low, such as when you are traveling.
“What is the best time to take it before or during your trip?”
Again, Richman strongly recommends drawing more fiber a few days before your trip.
