Whether you’re travelling for business or pleasure, the last thing you want to focus on is your trips to the loo — or lack of them.
Constipation can be an unwelcome travelling companion. Hard-to-pass stools or infrequent bowel movements can make things uncomfortable and unpleasant when you’re on the go.
Why does constipation sometimes happen when you travel? Here, you’ll learn more about the factors contributing to traveller’s constipation and how to manage them.
Common Factors Contributing to Travel Constipation
There are a number of common constipation culprits that could contribute to constipation when you travel.
Internal clock
Your body has an ‘internal clock’ that helps control the movement of food throughout your digestive system. When your daily routine changes, it can throw off this internal clock, and you might find yourself going to the bathroom less often.
Your sleep routine, also linked to your ‘internal clock’, can impact the timing of your bowel movements. So, if you throw out your sleep schedule when you travel, it’s likely that your poo schedule can be affected as well.
Inactivity
How much you move — or don’t move — can affect how much your bowel moves. Lack of regular movement is a common cause of constipation.
Not enough fluids
It’s easy to lose track of how much water you drink when travelling.
You might forget to bring your water bottle to the beach. Perhaps there were no jugs of water available during the meeting. Maybe you consumed a bit too much coffee or alcohol on this trip.
Dehydration is also a well-known contributor to constipation.
Changes in diet
Certain foods and drinks play a role in causing constipation. These are foods you are more likely to eat when you’re on holidays or travelling, such as:
- Fast foods
- Processed foods
- Dairy products
- Meat
- Alcohol
Nowhere to go
Some people fear using public or unfamiliar toilets to poo. This is known as ‘shy bowel syndrome’ (parcopresis). Anxious feelings may make it difficult to poo or create an overwhelming desire to avoid public toilets.
What’s more, it can sometimes be hard to access a toilet while travelling. If you have to hold on for a long time, this can result in constipation.
Practical Tips for Maintaining Bowel Health While Traveling
Making simple changes to your diet and lifestyle can help you manage bowel regularity while you travel. The key is to be as consistent as possible; some treatments take time to work.
Watch what you eat and drink
To help make your stool softer and easier to pass, remember:
- Fruits and veggies love your tum: Apples, apricots, grapes (and raisins), raspberries, and strawberries are naturally good for constipation.
- Add some fibre when you can: Consider adding wheat bran, oats, or flaxseed to your meals.
- Stay well hydrated: Drink plenty of water and try to avoid alcohol
Keep it regular
It helps to have a regular time and place to use the toilet. Make sure you have enough time to do your business: don’t rush things. If you need to go, make sure you go as soon as possible.
Try to eat and sleep at consistent times each day.
Move as much as you can
Whether it’s a train, plane or automobile, being in transit naturally restricts the amount of movement you can do. So, make the most of the time you’re not stuck in a vehicle, with some healthy movement to aid digestion:
- Walking or jogging: Stimulates the squeezing movement of your gut and alters blood flow to your intestines.
- Gentle yoga stretches: Stretching and twisting poses may help with constipation. Deep breathing can help you relax, which may help get things moving.
- Other leg work: Bicycle kicks and pelvic floor-type exercises may help with digestion and improve bowel control.
Be well prepared
No one wants constipation to ruin our travels, so it’s wise to be prepared.
When packing your wash bag, consider including a stool softener like Coloxyl 50 mg, Coloxyl 120 mg or Coloxyl with Senna. Having Coloxyl on hand — just in case — can provide constipation relief and peace of mind when you’re on the go. Check with your pharmacist before you travel to see which product might be right for you.
Keep in mind that not all constipation treatments work immediately. You may need to take it for a few days, depending on your specific treatment.
When to Seek Medical Advice
While most cases of traveller’s constipation can be managed with self-care, knowing when to seek professional help is essential. Key symptoms to look for include:
- Constipation that lasts longer than three days
- Severe tummy pain that doesn’t go away
- Blood in the stool
- Vomiting, fever or unexplained weight loss
- If self-care or over-the-counter treatments don’t provide relief
The takeaway on traveller’s constipation
Travel can disrupt your digestion, leading to uncomfortable constipation. Changes in your sleep schedule, diet, and activity levels can throw off your internal clock and slow things down. To keep things moving, drink lots of water, eat fibre-rich foods, stick to a bathroom schedule, and stay active. If you’re still struggling after three days or experience severe symptoms, seek medical help. Don’t let constipation ruin your trip!
