3 Ways To Prevent and Relieve Travel Constipation

What should you do if you can't poop while on vacation? This common problem can be solved (and prevented) by staying hydrated, staying active, and eating more high-fiber foods.

Traveling can throw your digestion system off track, leading to constipation. This digestive condition is when you haven't had a bowel movement in a few days. However, having a lack of bowel movements on a trip is sometimes called travel constipation or vacation constipation.

Travel constipation can be inconvenient and uncomfortable, but there are ways to get relief. Here's more about how to get rid of constipation and prevent it from happening—especially when you're on vacation.

What Causes Constipation?

A few things can cause constipation, and you may be constipated because of more than one cause at a time. The following can result in constipation:

• Certain medicines or vitamins
• Delayed colon emptying due to pelvic floor disorders or colon surgery
• Functional GI disorders (e.g., irritable bowel syndrome)
• Lack of fiber in your diet or water drinking
• Not going to the restroom when you feel the urge to go
• Reduced physical activity
• Slow stool movement through the colon

Why Can't I Poop on Vacation?

Vacation constipation can happen because:

• Your bowels aren't used to the destination
• Your sleep has been disrupted—potentially due to factors like changing time zones
• You're eating differently than you do at home
• You're taking a long road trip or plane ride with limited access to bathrooms.

Travel Constipation Symptoms

Signs you may be constipated include:

• Feeling that you haven't completed a bowel movement
• Having less than three bowel movements weekly
• Having painful or difficult-to-pass bowel movements
• Passing dry, hard, lumpy stool
• Straining when you have a bowel movement

How To Prevent and Relieve Travel Constipation

Not being able to poop while on vacation isn't the worst thing that can happen when you're away from home, but it's not exactly fun. Luckily, there are ways to prevent or relieve constipation if it strikes. Here's your three-part plan.

1. Consider Taking Probiotics or Fiber Supplements

It couldn't hurt to take a probiotic supplement or eat yogurt with live cultures before you hit the road. However, more research is necessary on the effectiveness of probiotics for constipation.

Some probiotics, however, had shown effectiveness in trials. For best results, get into the habit of consuming probiotics for at least a few days before you leave home and continue throughout your time away. Other supplements, such as fiber supplements containing pectin and psyllium, are also available to help with constipation.

However, remember that the FDA minimally regulates supplements, which may or may not be suitable for you. Additionally, supplement effects vary individually according to type, dosage, and frequency. They can also interact with any medications you are taking, so speak with a healthcare provider or pharmacist before starting any new supplements.

2. Keep Moving

Vacations can mean a change to your schedule. Not getting as much physical activity as normal can result in constipation. If accessible, stretch or move throughout the aisle when safe during a flight to keep the blood flowing in your legs and gut. For car or bus travel, take frequent breaks to stretch your legs for a few minutes.

3. Try To Get Good Rest, Eat Regularly, and Drink Lots of Water

How often you move and what you consume are essential for preventing constipation during your trip. Keep the following in mind:

• Do your best to get a good night's rest at the end of each day
• Engage in physical activities accessible to you
• Sip water throughout the day and while on your vacation
• Try to incorporate fiber-rich foods like fruit, vegetables, oatmeal, and lentils into your daily diet while indulging in and sampling local delicacies
  

When To See a Healthcare Provider

Contact a healthcare provider if you experience the following with or related to constipation:

• Bloating
• Bloody stool or bleeding from your rectum
• Lack of a bowel movement in three days
• Nausea or vomiting
• Stomach pain

A Quick Review

Different things can cause constipation, including certain medications and GI disorders. Travel constipation may result from spending a lot of time sitting, trying new foods, disrupting your sleep, and not drinking enough water during the trip.

Making opportunities to move, eating fiber-rich foods, and considering a probiotic can help relieve or prevent constipation while you're on vacation. See a healthcare provider for constipation signs that persist or accompany other symptoms like nausea and bloating.