Let’s talk about a really glamorous topic today shall we. Constipation.

In particular, traveler’s constipation, that oh so fun friend that stows away in your luggage primed to attack when you’re ready to wear that fabulous skin tight dress to dinner. We’ve all been there. The days leading up to a trip everything is flowing just fine but as soon as you get on that plane, BAM, you’re bloated AF and just can’t seem to go no matter what.

Traveler’s constipation is something that I’ve always dealt with but I typically just push through and ignore it until it passes. That all changed a couple of years ago when I went to France for a week with my husband. That trip was brutal gut wise, I packed all these cute clothes but I just felt bloated and uncomfortable the whole time. When I got home I vowed to never let that happen again, hence this blog.

So why does constipation happen when you travel anyways? Well, lots of reasons, here are the big ones:

• Dehydration: It’s so easy to become dehydrated when traveling. Some people do it on purpose so they don’t have to pee on the plane, but it’s just making it worse for you in the long run. Your gut needs water to help move poo through the colon. Make sure you pack your refillable bottle and aim to get in half your body weight in fluid ounces (plus electrolytes!).
• Out of routine: Circadian rhythm disruption can cause all your bodily functions to go haywire. Think about it, you’re eating at different times, sleeping at different times, and under a great deal of stress, of course your bowels are confused. Not much you can do about this component apart from reducing stress where you can and implementing all the other recommendations below.
• Changes in diet: Part of the fun of traveling is eating food you normally wouldn’t. An increase in processed foods, gluten, dairy, and reduced fiber can all impact motility. The key focus here is just trying to get in your veggies (fiber) whenever you can. Just do your best with the choices you have available to you.
• Reduced exercise: Many folks take a break from exercise when on vacation. I’m all for relaxing but know that a reduction in physical activity can also slow down your gut. I get it if you don’t want to lift weights but planning for some long walks will go a long way in keeping things moving.
• Stress & anxiety: Travel can be fun but also stressful (especially if you’re traveling with young kiddos). When you’re body is stressed, all non-critical functions are deprioritized. This makes sense when you really think about it – you don’t want to be pooping your pants while running from a bear. Unfortunately this also means you’re constipated walking around Disney World. Combat this by practicing nervous system regulation when you can (breath work, meditation, journaling, etc).
• Changes in bathroom habits: Some people refuse to poop anywhere but their hotel room. I mean, I get it, pooping in public isn’t my favorite either but each time you ignore that urge, constipation gets worse!

Okay, now that we’ve gone through the reasons, let’s run through my recommendations for avoiding constipation when you travel. These are the tips that I’ve used successfully and give to my clients.

• Stay hydrated: Drink at least 50% of your body weight in fluid ounces (+ electrolytes).
• Prioritize fiber: Aim to have a source of fiber at every meal. I like to challenge myself to have some kind of fruit or veggie every time I eat when traveling. Pro tip: I don’t have data to prove it but bananas seem to be an effective food for preventing constipation, plus they’re easy to travel with.
• Plan to move: Go for a walk when you land, especially if you’re fighting jet-lag. Have a goal to do 1 travel workout during your trip.
• Go when the urge strikes: Do NOT hold it. Holding it tells your body you don’t want to poo and can make constipation worse. I promise no one cares that you’re taking a poo in a public bathroom, that’s why bathrooms exist.
• Bring magnesium citrate: I always travel with magnesium citrate pills, but a powdered form is fine too! Magnesium citrate is a natural stool softener and will help keep things flowing. I start taking them the day I leave (take before bed and follow package directions for dosing) and continue through the first couple days of my trip until my body has adjusted to the new schedule.
• Bring digestive supports: Travel usually includes food you’re not used to eating which can certainly challenge your body’s innate ability to digest it. I love to travel with digestive enzymes, probiotics, and activated charcoal just in case. The enzymes are taken at meal time to help break down food, probiotics are in the AM for general microbiome support, and the charcoal is great for helping an upset stomach.

I’ve taken MANY trips since France and I can happily say that these tips have helped me stay regular on all of them. I hope they help you too!

As always, if you have any questions, don’t hesitate to reach out via Instagram or send me an email at amber@amberdawnwellness.com.