What are some good travel tips for managing constipation
Traveling often disrupts regular bathroom habits, making constipation a common issue. However, with a few smart strategies, you can keep digestion on track while on the go.
Start by staying hydrated. Airplane cabins, long car rides, and different climates can lead to dehydration, which worsens constipation. Carry a reusable water bottle and sip water throughout the day. Herbal teas and coconut water are also good hydration options.
Prioritize fiber-rich snacks such as nuts, seeds, dried fruit, or whole-grain crackers. Packing high-fiber options helps maintain digestion when access to fresh fruits and vegetables is limited. If you’re prone to constipation, consider bringing a small packet of flaxseeds or chia seeds to mix into meals.
Try to stick to your usual eating schedule. Eating at irregular times or skipping meals can slow digestion. Opt for light, balanced meals with enough fiber and healthy fats to support gut motility.
Move as much as possible. Long flights and car rides can contribute to sluggish digestion. Stand up, stretch, or take short walks whenever possible. Simple seated exercises, such as twisting your torso or bringing your knees toward your chest, can also help.
Bring digestive support if needed. Probiotics, magnesium supplements, or herbal teas like peppermint or ginger can assist with regularity. If you frequently experience constipation while traveling, packing a mild fiber supplement may be helpful.
Lastly, listen to your body. Even if you’re in a new environment, don’t ignore the urge to go to the bathroom. Creating a comfortable routine, even in an unfamiliar place, can help prevent constipation from becoming a problem during your travels.
More from NIH: Constipation
See what lists are trending: Trending Lists
1
Pack Fiber-Rich Snacks
430
52
Travel meals often lack fiber. Bring high-fiber snacks like dried fruit (prunes, apricots), nuts, chia seed pudding, or whole-grain crackers to keep digestion regular. Oats and flaxseeds are also great travel-friendly options.
2
Pack Magnesium Supplements
433
57
Magnesium helps relax the intestines and can relieve constipation. If you frequently struggle with travel-related constipation, bring a magnesium citrate supplement to take before bed.
3
Keep Moving
326
33
Sitting for long hours (on flights, trains, or in cars) slows digestion. Take breaks to stretch, walk, or do squats when possible. Even small movements help keep things moving. If stuck in a seat, do seated twists or leg raises.
4
Avoid Overuse of Laxatives
330
48
While bringing a mild laxative can be helpful for emergencies, relying on them too often can make the intestines dependent. Try natural remedies first before turning to medication.
5
Limit Airplane & Airport Junk Food
350
68
Many travel foods (white bread sandwiches, chips, processed meats) are low in fiber and high in salt, which can lead to dehydration and constipation. Choose salads, fruit, whole grains, or soups instead.
6
Use the Bathroom When You Need To
242
32
Holding in a bowel movement can make constipation worse. Take advantage of rest stops, hotel bathrooms, or airport facilities when you feel the urge.
7
Try a Natural Laxative
241
32
If needed, bring natural options like prunes, aloe vera juice, or flaxseeds to help regulate digestion. Herbal teas like ginger or peppermint tea can also support digestion while traveling.
8
Practice Stress Relief
250
50
Travel stress can impact digestion. Try deep breathing, meditation, or stretching to stay relaxed, as stress can slow down bowel movements.
9
Eat Light & Balanced Meals
234
39
Avoid processed foods, heavy fried meals, and dairy (if it triggers constipation). Opt for fiber-rich meals with vegetables, whole grains, and lean protein to keep digestion smooth.
10
Choose Probiotic Foods
208
23
Probiotics help regulate gut health. If possible, include yogurt, kefir, kimchi, or a probiotic supplement in your travel routine to keep your gut bacteria balanced.
11
Massage Your Abdomen
151
29
If you're feeling bloated or blocked up, gently massage your lower abdomen in circular motions to stimulate your intestines. This can help relieve constipation.
12
Use Herbal or Warm Drinks
103
15
Warm beverages like peppermint, ginger, or chamomile tea can help relax the digestive system and ease constipation. A warm cup of water with lemon in the morning is also a great remedy.
13
Stick to a Routine
97
14
A sudden change in eating and sleeping patterns can cause constipation. Try to eat and use the restroom at your usual times to keep your body's rhythm in sync.
14
Stay Hydrated
98
17
Dehydration is a major cause of constipation, especially during flights. Drink plenty of water before, during, and after your trip. Carry a reusable water bottle and aim for at least 8 glasses per day. Avoid excessive alcohol and caffeinated drinks, as they can dehydrate you.