Keep It Moving! How to Stay Regular and Manage Travel Constipation

Whether you’re a frequent flyer or an occasional jet setter, travel constipation can happen to anyone. Learn what causes travel constipation and how you can manage it so that you can enjoy your trip.

What Are Constipation Symptoms?

Experiencing digestion issues while traveling is no fun. If you’re constipated, you may experience one or more of these symptoms:¹

• Feeling bloated or nauseous
• Having a stomachache or cramps
• Stools that are hard or painful to pass
• Having less than three bowel movements per week
• Feeling that you haven’t fully emptied your bowels after using the restroom
• Dry, hard or lumpy stools

What Causes Constipation While Traveling?

It’s common for travelers to experience constipation.² However, there are many different factors that contribute to vacation constipation.

You May Not Be Drinking Enough Water

Not drinking enough water can cause travel constipation.² It’s easier to get dehydrated from changes in altitude, climate or activity levels.² To avoid travel constipation, make sure you drink plenty of water.² Avoiding alcohol and eating more fruit, which typically has a high water content, can help prevent travel constipation.²

Your Routine Has Changed

When you travel, your mealtimes, sleep schedule, bathroom patterns and daily routine are disrupted. Eating meals earlier or later than usual (or going to bed sooner or later than normal) can cause a block in your digestive system.²

You’re Trying New Foods

If you’re traveling to a new place, it’s normal to want to try delicious foods from that region. However, your body may not be used to these new foods.² Eating highly processed foods or consuming more alcohol can cause constipation.²

You’re Not Moving Enough

Sitting for too long can slow down the bowel movement process and cause constipation.² For example, if you’re on a long flight and can’t move much, it can make your bowel movements less regular.²

You’re Stressed

While traveling is fun, it can sometimes be stressful—for example, making it to the right gate at the airport, dealing with new language barriers, or even using a new toilet that’s different from your own is enough to cause stress. It’s possible for stress to affect your digestive system.²

How to Manage Travel Constipation

While constipation is bothersome, it’s possible to manage it no matter where you are. Staying hydrated is crucial if you’re looking for travel constipation relief.² Drinking enough water can help soften your stool so that it’s easier to pass.² If you know you’re prone to constipation on vacation, consider packing a reusable water bottle on your next trip so that you can easily stay hydrated on the go.

Staying active can also help you stay regular while traveling.² If you’re on a long flight, road trip or train ride, take breaks to walk or stretch so that your digestive system keeps moving.²

Getting enough fiber while traveling is important if you want to avoid constipation.² Try to incorporate fruits, vegetables and whole grains into your vacation diet when possible.² If you know you might have trouble getting enough fiber while traveling, bring Benefiber Prebiotic Fiber Stick Packs on your next trip. These delicious strawberry lemonade-flavored fiber powder sticks for travel are easy to mix into your water bottle to help you get extra fiber while you’re on the go.

Keeping a consistent sleeping and eating schedule is also important to help manage constipation while you travel.² If you can, try and stick as close as possible to your regular sleeping and eating schedule.²

While travel constipation is frustrating, remember that it won’t last forever. It should go away in a few days or once you get home.² If your constipation lasts for longer than a few days, contact your doctor.²

Explore more fiber supplements from Benefiber that you can incorporate into your wellness routine or learn more about gut health.