Do You Suffer From Constipation When You Travel? You’re Not Alone

Travel can be great. It’s a chance to leave your boring routines behind and go to different places, eat different food, and sleep on different pillows. It can also be terrible for the same reasons.

And sometimes you get constipated.

“For many people, traveling for work or vacation can be associated with the onset of new constipation or the worsening of existing constipation,” says Dr. John Carroll, a gastroenterologist at MedStar Georgetown University Hospital.

It turns out that the excitement and disruption that makes travel so much fun can also be damaging to our digestive systems.

“Our gut likes routine,” says Dr. Erin Toto, clinical assistant professor of medicine at the University of Pennsylvania. “When we go on vacation, your whole circadian rhythm gets thrown off, and that can really impact your gut function.”

We asked experts why so many people experience congestion while traveling and what we can do to prevent it.

What is constipation?

“Constipation actually has a lot of different definitions,” says Toto. Clinically, she says, it’s considered “hard stools, infrequent bowel movements, and difficulty passing stool.”

What “infrequent” means can vary from person to person. Having bowel movements anywhere from three times a day to three times a week is considered normal, Toto says.

In general, the number of bowel movements is less important than how you feel. “Most people have a pretty good idea of ​​what their normal baseline is” when it comes to pooping, says Dr. Keith Summa, an assistant professor of gastroenterology and hepatology at Northwestern University Feinberg School of Medicine. “If there’s a subjective sense of slowing down and getting stuck, then I consider it constipation.”

Who gets travel constipation?

A lot of people! “These are common problems,” says Dr. David Poppers, a professor of medicine at NYU Langone Health. “It happens to your friends, coworkers, neighbors, family, the crew, people in your hotel.”

While many travelers experience constipation, Poppers says it’s likely more common in people with conditions like celiac disease, chronic constipation or disorders of the gut-brain interaction (DGBIs), such as irritable bowel syndrome.

Why do we get constipated when we travel?

Dehydration. According to Toto, dehydration is one of the most common causes of constipation while traveling.

This dehydration can be both intentional and unintentional. Whether it’s a road trip or a long flight in a window seat, people often limit how much fluid they consume when they travel because they may not have easy access to a restroom, Toto says.

Even if you don’t intentionally avoid liquids, air travel can be particularly dehydrating because the air that circulates There is virtually no moisture in an airplane.

This dehydration can disrupt our normal bowel movements. “One of the first places the body tries to reclaim the missing water is in the urine and feces,” Toto explains. When too much water is removed from our stool, it becomes hard and drymaking it difficult to pass.

Changes in diet. When we travel, we often eat differently than we would at home. “People tend to consume more processed foods than normal, and less fiber-rich foods, which can lead to constipation,” Carroll says. Additionally, he says, people often consume more alcohol and caffeine when they travel, both of which can be dehydrating and worsen constipation.

Decreased physical activity. Regular exercise is essential for healthy bowel movements. Physical activity “sends signals to the intestinal tract to keep things moving,” Poppers explains. When people move less—maybe they’re stuck on a plane or in a car, or they’re not doing their normal exercise routine—they’re more likely to get constipated. “Being more sedentary can really slow things down,” Poppers says.

Jet lag. Traveling across time zones can disrupt our internal clock and throw off our body’s natural rhythms, Summa says. “Your body’s clock gets out of sync with your environment,” he explains. You eat and sleep at times your body doesn’t expect, and your rest and digestion systems get thrown off track, resulting in constipation and other gastrointestinal issues.

Tension. Traveling often comes with a lot of anxiety. There’s the stress of getting to the airport on time, making sure you’ve packed everything you need, or dealing with family members who have recently joined multi-level marketing programs. These stressors can affect the gut “and manifest as constipation in some people,” Summa says.

What can we do to prevent travel constipation?

Hydrate. Since dehydration is one of the leading causes of constipation, one of the best things you can do to prevent it is to stay hydrated. Toto recommends drinking plenty of fluids in the days leading up to your trip to ensure you are fully hydrated when you leave.

Excercise. For some, using a restroom other than their own can be stressful. Summa says it can be helpful for these people to do some practice runs beforehand. “Try to use public restrooms close to home in the weeks leading up to the trip to help your body get used to it and to help reduce some of the anxiety of being in a different environment,” he says.

To go! One of the biggest bathroom mistakes people make when traveling is not going when they’re supposed to, Toto says. Maybe you’re in a crowded hotel room or a small Airbnb and you’d rather hold off until it’s empty or you have more privacy. But that can only make constipation worse. “I always remind people: Everyone poops,” Toto says.

How can you treat travel constipation?

Fixed habits. If you haven’t prepared and find yourself constipated during a trip, start by trying to get back into a healthy routine. “Stay hydrated, eat plenty of fiber, and keep moving as much as possible,” says Carroll.

Medication. If you are getting enough water, fiber, and exercise and still need help, there are a number of over-the-counter constipation products that can help. Experts recommend medications such as MiraLax or Dulcolax.

Know when to seek help. While constipation while traveling is extremely common, Popper says it’s important to pay attention to your body’s responses to make sure nothing more serious is going on. If you start to notice a significant change in the pattern of your bowel movements—if they’re noticeably larger, smaller, or more or less frequent—it’s best to talk to a doctor. Other red flags, Popper says, include blood in your stool, abdominal pain, and unintentional weight loss. “You may need additional testing, such as blood tests, a direct evaluation, or a colonoscopy,” he says.