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Constipation is a digestive problem where a person is unable to perform regular bowel movements or experiences fewer bowel movements. When this condition develops while you are traveling, it is called ‘travel constipation’ or ‘vacation constipation’.
Traveling can lead to fewer bowel movements than regular because of changes in eating schedules, diet, and activity levels. Since normal bowel movement frequency differs for each individual, therefore, it is only you who can tell if you are experiencing fewer bowel movements compared to what you experience normally.
The management of travelconstipation isn’t as tough as many people think it is. Following some effective tips can help you deal with travel constipation or even prevent it from occurring in the first place.
Traveling often disrupts your body’s normal rhythms, such as when you eat, what you eat, and how active you are. These changes can affect your digestion and sometimes lead to constipation.
Here are common causes of constipation while traveling:
It is very tough to maintain your regular diet while traveling. People often try new cuisines depending on the location they are traveling to. Many of these meals may lackfiber, which is essential for the regular functioning of your digestive system.
If you have ever been on a trip,processed foods, and fried snacks are common during that time.Studies show that such foods can negatively impact bowel regularity and increase the risk of developing constipation.
As with the diet, traveling also disrupts your usual water intake. You may not be able to drink sufficient water during long flights or busy schedules. When you aredehydrated, your body forms hard stools that are difficult to pass andresult in constipation.
Consuming caffeinated and alcoholic beverages during travel is also common.Reports show that both alcohol and caffeine can lead to dehydration by increasing water loss from the body.
Physical activity helps stimulate the muscles in your digestive system andpromotes regular bowel movements. Traveling often involves long periods of sitting or minimum physical activity, such as on flights, trains, or car rides. This can slow down your digestive system and lead to constipation.
Stress is acommon experience while traveling and can contribute to travel constipation in several ways.Studies show that stress can slow gastrointestinal motility, which can lead to constipation.
Lack of sleep or poor sleep is alsocommon when traveling, which can increase stress levels and further worsen digestive symptoms.
Travel constipation usually lasts a few days and improves once you return to your normal diet and lifestyle. It happens because of factors like dietary changes, dehydration, lack of physical activity, and stress during travel.
When you get back home and start eating your regular meals, staying active, and drinking enough water, your digestion usually goes back to normal. However, if constipation continues for several days, you may want to consult your doctor for a detailed evaluation of underlying causes and treatment options.
Theinitial management for constipation involves dietary and lifestyle changes. For example, you can follow a high-fiber diet and drink plenty of fluids, but it may take time to empty your bowel this way.
If you want to empty your bowels immediately, a situation that might occur when traveling, the following options can help:
Laxatives are medicines that help relieve constipation by promoting bowel movements. There are different types of laxatives, and each works in a unique way to help relieve constipation. These include:
Fiber Supplementsare bulk-forming laxatives. Theysoften the stool by adding volume and retaining fluids. Fiber supplements are usually powdered and an excellent example of such powder isGreens Organic Fiber.
Remember that it is essential to drink plenty ofwater with bulk-forming laxatives, as lack of water with these supplements can lead tobloating and may worsen bowel obstruction.
Stimulantsare the laxatives that stimulate the intestinal walls to contract and push stools forward. However, the long-term use of stimulant laxatives isnot recommended for its harmful effects on health. Some common examples of stimulant laxatives include bisacodyl and sennosides.
Osmotic laxatives work bydrawing water into the intestine. This addition of water helps soften the stool and makes it easier to pass. Some common examples of osmotic laxatives include oral magnesium hydroxide, lactulose, and polyethylene glycol.
Lubricants typically include mineral oils that coat the inner lining of the intestine and help stool move through the intestine easily. These laxatives also prevent water loss from stool, keeping the stool soft and making it easier to pass.
When taking a laxative, remember that once it works, your digestive system will be cleared out, and you might not have a bowel movement for a day or two. As long as you no longer feel bloated or constipated, it has done its job, and you don’t need to take more.
Suppositories are medications that are directly delivered into the rectum to relieve constipation. Once inside the rectum, they dissolve and release the drug into the body.
Suppositories usually contain laxatives that work by softening the stool or stimulating the muscles in the rectum for bowel movement. This method is especially helpful for people who cannot take oral medications or need to empty their bowels immediately.
Enema is a method of injecting a liquid solution, such as saline or oil, into the rectum to relieve constipation. Enemas work by lubricating the stool and stimulating the muscles in the rectum, making it easier to pass stool. They are often used for immediate relief and can be effective within minutes.
Constipation while traveling can make you feel uncomfortable and may even ruin your overall experience. While treatments are available, it’s always best to prevent it from happening in the first place.
Here are some effective tips to avoid travel constipation:
Fiber is an essential component of your diet for maintaining healthy digestion and supporting manyother body functions. Fiber has two main types: insoluble and soluble fiber.
Insoluble fiber does not dissolve in water and adds bulk to the stool, helping it pass through the digestive system more easily. Meanwhile,soluble fiber dissolves in water and forms a gel-like substance that softens the stool and makes it easier to move through the intestines.
When planning your diet for traveling, make sure to include fiber-rich foods like fruits, vegetables, and whole grains in your meals. Pack some portable snacks like apples, carrots, or a small bag of nuts to ensure you get enough fiber.
When dining at restaurants or ordering food on a flight, include fiber-containing options to prevent travel constipation.
When traveling, it’s not always easy to find fiber-rich foods. This is where easy-to-carry fiber powders can be helpful. These powders are a convenient way to meetyour daily fiber requirements and support your digestive functioning.
You can mix fiber powder with water, juice, or smoothies. So, a fiber powder routine will help you maintain fiber intake and hydration levels, thereby preventing travel constipation.
So, if you are planning your next trip and looking for powdered fiber options, we recommend you choose aplant-based organic greens fiber powder which also contains digestive enzymes, prebiotics, andprobiotics to support bowel regularity andgut health.
Not drinking plenty of water during long flights or busy schedules is a common cause of travel constipation. Your digestive system requires water to soften stool, and a lack of sufficient waterpromotes hard stool formation that is difficult to pass.
Following thetips to increase your water intake can help you stay hydrated while traveling. For example, you can carry a water bottle and take regular sips throughout the day. You can also include hydrating drinks like herbal teas, coconut water, or smoothies to boost your fluid intake.
Physical activity helps stimulate the muscles in your digestive system, promoting regular bowel movements. When you are traveling, sitting for long hours on a plane or in a car can make it hard to stay physically active which increases the risk of constipation.
However, there are ways you can stay physically active even when traveling.
For example, you can take short walks during the breaks in your journey. When possible, you can use the stairs instead of the elevator in airports or hotels to keep your body moving. Simple exercises like stretching or yoga can also help yousupport digestive regularity.
Identifying and avoiding constipation triggers can also help you lower the risk of travel constipation. For example, caffeine and alcohol can dehydrate your body, promoting hard stool formation and increasing the risk of constipation.
Processed foods, like fast food and snacks, are typically low in fiber and can trigger constipation.Fatty foods can stay in the digestive system longer since yourbody digests fats slowly, increasing the risk of constipation. It’s best to avoid these foods or at least reduce their intake when traveling to minimize the risk of constipation.
Travel constipation is when you find it hard to go to the bathroom or experience fewer bowel movements than regular when traveling. It is a common experience for many people because traveling disturbs their dietary and lifestyle patterns significantly.
The most common reasons why you may experience constipation when traveling are a low-fiber diet, lack of proper hydration, and limited physical activity. It is usually not something serious, and medications like laxatives, suppositories, and enemas can help empty the bowel immediately.
However, the best practice is to prevent constipation in the first place. Eating fiber-rich foods, drinking plenty of water, and staying physically active are some effective ways to prevent travel constipation. Fiber powder is also an excellent, easy-to-carry solution for travel constipation.