It’s an uncomfortable topic, but we’re going to go there—traveling has a tendency to leave many of us feeling… backed up, so to speak. From what we gather, travel-induced constipation is actually quite common, but knowing this doesn’t exactly make it any less unpleasant. As we know we’re not the only ones that occasionally struggle to go while on the road, we decided to do some research on why traveling can cause constipation and how to help get things moving again. Here’s what we discovered.
Stick to a Routine
Traveling, even for short periods, is bound to disrupt your daily schedule to some degree, and bathroom habits are no exception. As best as you’re able, try to stick to your regular meal schedule and allocate time for bathroom breaks. Our bodies respond well to consistency, so if possible, aim to use the restroom at the same times you would at home.
Stay Hydrated
Dehydration is a common cause of constipation in general, and travel can exacerbate this in a number of ways. The low humidity environment of airplanes can cause your body to lose water, and disruption to daily routines can make it easy to neglect basic needs such as hydration. To keep things moving, carry a refillable water bottle to sip regularly and limit caffeine and alcohol.
Eat Fiber
Fiber is essential for healthy bowel movements, so aim to eat plenty of fruits, vegetables, and whole grains while traveling. For snacks, stick to seeds, and dried fruits, which not only contain fiber but also are convenient and easy to find in most places. All of that said, if your diet is typically low in fiber, try to introduce these foods gradually to avoid ending up bloated.