Traveling is exciting, but let’s be honest—it can really mess with your digestive system.
Dealing with constipation, traveler’s diarrhea, or just plain indigestion often puts a damper on vacations.
Not everyone is on a regular poop schedule, but disturbances in routine definitely impact bathroom habits for many. I’ve got a few suggestions to help keep things moving while you travel.
Why Is It Hard to Poop When Traveling?
There are several factors at play when it comes to your digestive difficulties on the road.
If you’re eating out most meals, chances are, your fiber intake is lacking. You might not be getting enough insoluble fiber, which helps bulk up stool and makes it easier to pass. Think oats, bananas, and lentils—they’re great choices.
Staying hydrated is also crucial. If your water intake is low, your colon will pull even more moisture from your stool, making it harder to pass.
Plus, let’s not forget about exercise. If you’re flying for long hours, you might not be moving your body enough. Moving around actually stimulates your intestines, so it’s a good idea to fit in some walks.
Sometimes, you might even hold back because access to bathrooms isn’t as frequent. And although vacations are supposed to relieve stress, traveling can actually be stressful, which can lead to constipation or diarrhea.
Jet lag can also throw your biological clock out of whack, complicating matters further.
How to Tackle Constipation While Traveling
- Drink plenty of water daily.
- If you’re consuming alcohol, balance it out with water to avoid dehydration, as this can exacerbate constipation.
- Incorporate insoluble fiber into your meals where you can.
- Make sure to move—walking really helps.
- If you have a regular schedule at home, try to replicate that while you’re away. Ensure you have access to a comfortable bathroom at the same times each day.
How to Prevent Traveler’s Diarrhea
Much like constipation, traveler’s diarrhea is no picnic.
This condition often comes with frequent, loose stools, stomach cramps, and sometimes nausea or fever. Luckily, it usually resolves in a day or two.
Hand hygiene is key, especially before eating or touching your face. This can be tough if you’re traveling with kids, but hand sanitizers can be helpful.
When it comes to food safety, stick to fruits you can peel, like bananas and oranges. And be cautious with meat and seafood—cooking usually kills harmful bacteria.
Avoid unfiltered water; drink bottled instead. Keep your mouth closed in the shower, and tie a reminder around the faucet so you don’t forget.
Double-check that any ice in your drinks was made from filtered water.
If you do get traveler’s diarrhea, focus on staying hydrated. Over-the-counter medications can offer relief for cramps, but if symptoms persist beyond two days or if you have a fever or blood in your stool, seek medical aid.
What to Do If You Experience Indigestion on Vacation
Indigestion is another common issue travelers face—it includes symptoms like acid reflux and stomach pain. Bismuth subsalicylate might help, but if you’re concerned or symptoms are severe, it’s best to consult a doctor.
By planning a bit and taking precautions, you can absolutely enjoy a relaxed trip this summer.
