How many times have you gone traveling and found yourself having difficulty to go number 2? By that I mean, poop!
Traveling is supposed to be an exhilarating experience and constipation should not be a top concern you have while trying to have fun.
However, changes in diet, routine, and even time zones can disrupt your digestive system, leading to discomfort and frustration. Remember, our bowel movements are connected to our circadian rhythms.
Fortunately, there are effective ways to manage and prevent constipation while on the go. I’d like to add, if you have a digestive condition that calls for lower fiber such as IBD or diverticulitis, please consult with your registered dietitian nutritionist on what your best plan would be as these tips can worsen your symptoms.
In this blog post, we’ll explore common causes of travel-related constipation and highlight five top foods and supplements that can help keep your digestive system on track.
Common Causes of Travel-Related Constipation
1. Dietary Changes
When traveling, especially internationally, your diet often changes dramatically. You might consume more processed foods, less fiber, or unfamiliar cuisines that your digestive system isn’t accustomed to. Personally, I’ve noticed that if I don’t plan my fiber food or supplements with each meal, I’ll simply fill up on starch, fat and protein.
2. Dehydration
It’s easy to become dehydrated while traveling, particularly during long flights or hot weather. I mean who likes to use the bathroom on the plane, hurry off a plane or taxi and find a bathroom, or worse…have to find a bathroom while touring in a new city?! And remember, dehydration can harden your stool, making it difficult to pass.
3. Lack of Routine
Our bowel movements are connected to our circadian rhythms which is our internal clock. Your body thrives on routine, and travel often disrupts your regular schedule. Changes in meal times, sleep patterns, and bathroom access can all contribute to constipation.
4. Stress
Travel can be stressful, whether it’s due to flight delays, navigating new places, or simply being out of your comfort zone. Stress can negatively impact your digestive system, slowing down bowel movements. Remember, the connection between our brain and digestive system is everything!
5. Immobility
Long periods of sitting, whether on planes, trains, or buses, can reduce bowel motility. Regular movement is essential for healthy digestion. A big concern I get from my clients is, “Naria, I won’t be able to work out as much as I’d like, what can I do when traveling?”
Top Foods and Supplements to Prevent and Relieve Constipation
1. Psyllium Husk
Psyllium husk is a soluble fiber that absorbs water and forms a gel-like consistency, which helps soften stool and promote regular bowel movements. It’s an excellent choice for travelers because it can be easily mixed with water or juice. If you’re new to this product, start will pills or the powder version. If you’re ahead of the game, take the husk.
How to Use:
- Mix 1-2 teaspoons of psyllium husk with a glass of water. I typically add apple cider vinegar to add some flavor. After a few days, stick with 2 teaspoons, especially if you know you’ll be having low fiber meals
- Drink immediately, followed by another glass of water.
- If you’re new to this product, start with a small amount and gradually increase to avoid gas and bloating. You may want to start a few days before your trip to adjust to the fiber.
2. Kiwis
Kiwis are not only delicious but also high in fiber and contain a natural enzyme called actinidin, which aids digestion. They are convenient to carry and can be eaten as a snack or added to breakfast.
How to Use:
- Eat 2 kiwis a day, preferably with the skin for extra fiber!
- Add sliced kiwis to yogurt or by themselves.
3. Prune Juice
Prune juice is a well-known remedy for constipation due to its high sorbitol content, a natural laxative. It’s also rich in fiber and antioxidants, making it a healthy choice for travelers.
How to Use:
- Drink a small glass (about 4-8 ounces) of prune juice in the morning.
- If you find the taste too strong, dilute it with water or mix it into a smoothie.
4. Magnesium Supplements
Magnesium is a mineral that helps relax the muscles in your intestines, allowing for easier bowel movements. It also attracts water into the intestines, softening the stool.
How to Use:
- Take magnesium (oxide or citrate) supplements as directed by your provider. Taking a pill may be easiest.
- Alternatively, magnesium-rich foods like dark chocolate, nuts, and green leafy vegetables can be included in your diet.
5. Berries
I love berries! If you’re my follower, you already know! Berries such as raspberries, strawberries, and blueberries are high in fiber and antioxidants. They can help bulk up stool and promote regularity. Plus, they are easy to carry and make a great travel snack.
How to Use:
- Consume 1 cup or more of berries daily. Add to yogurt or salads.
- Frozen berries can be a good alternative if fresh ones are not available.
Tips for Staying Regular While Traveling
- Stay Hydrated: Drink plenty of water throughout your journey. If possible, look for places that have public restrooms and take your own toilet paper (if you’re a traveler, you know this can be a problem!)
- Maintain a Routine: Try to eat and sleep at regular intervals. Aim to drink 30 ounces of water upon waking, I add electrolytes.
- Stay Active: Take breaks to walk and stretch during long trips.
- Manage Stress: Practice relaxation techniques like deep breathing or meditation.
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What You’ll Get:
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- Expert Support: Access to a registered dietitian that specializes in gut health.
- Proven Strategies: Effective techniques to maintain regularity and overall digestive wellness.
- Community Access: Connect with others on the same journey for motivation and support.
Don’t let constipation ruin your travels or daily life.
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