Traveling is exciting, but for many, it comes with an unwelcome side effect: vacation constipation. This term refers to the bloating, discomfort, or digestive irregularities that often occur when we’re away from home. Changes in diet, routine, and even time zones can wreak havoc on your gut. Fortunately, with a little planning, you can maintain a happy, healthy digestive system no matter where your travels take you. The same digestive habits you apply at home are going to be your ticket to comfort. But you may just need to pay extra attention while away from home to avoid that vacation constipation.
Related: How to improve your gut health
What is vacation constipation?
It really is as simple as it sounds. Constipation that often accompanies a vacation. Even those with regular and healthy digestive systems can tend to get slowed down by all the changes to environment, and routine.
Why do we get vacation constipation?
- Limited movement
- Lots of distractions keeping you from hitting your normal water intake
- Lots of amazing restaurant foods that you don’t typically eat so much of
- Increase in packaged food
- limited access to hydrating packaged foods
- Increase in stress from changes in routine and poorer sleep performance leaving you edgy
How to avoid + help vacation constipation:
1. Stay Hydrated
One of the simplest ways to support digestion while traveling is by staying hydrated. Air travel and increased activity can dehydrate you, which may slow digestion and lead to vacation constipation.
Tips:
- Carry a reusable water bottle and refill it often
- Add electrolytes if you’re spending time in hot climates, engaging in physical activities, or if stress is running high
- Limit dehydrating beverages like alcohol and coffee
2. Pack Gut-Friendly Snacks
Travel often means eating on the go, and not all options are gut-friendly. Packing your own snacks can help you avoid processed foods that may upset your stomach or leave you with vacation constipation.
Ideas:
- Pre-portioned bags of mixed nuts and seeds
- Whole fruit like apples or bananas
- Fermented snacks like sauerkraut pouches or individually packed yogurt
- High-fiber bars with minimal added sugar
For a more in-depth look at great travel snacks: The complete guide to travel snacks
3. Prioritize Probiotics
Probiotics are beneficial bacteria that help keep your gut balanced. Incorporating them into your travel routine can help combat the effects of unfamiliar foods and environments.
Suggestions:
- Pack shelf-stable probiotic supplements
- Include fermented foods like kimchi, kefir, or miso in your meals
- Opt for live-culture yogurt when available
Note* Probiotics may be difficult for some people. If they make your stomach upset or bloated, something else is going on and it’s best not to upset the environment. If this is true for you, book a complimentary nutrition consult and we can talk about how this can be remedied.
4. Stick to a Routine
Your gut thrives on consistency, but travel often disrupts normal meal and sleep schedules. While it’s tempting to throw routine out the window, a bit of structure can go a long way.
Strategies:
- Try to eat at regular intervals, even if time zones change
- Incorporate a short walk after meals to aid digestion- seriously, it works wonders for digestion constipation
- Avoid heavy meals late at night, especially if you’re adjusting to a new time zone
- Prioritize sleep, go out of your way to make your sleep hygiene a gold star effort. If you’re not sure what to do, read the post linked below
Related: How to improve sleep quality
5. Watch Out for Common Triggers
Travel exposes you to new cuisines, which is part of the adventure but can also introduce foods that may not agree with your system.
Things to Be Mindful Of:
- Rich, greasy, or spicy dishes that could lead to indigestion.
- Excessive alcohol, which can irritate the stomach lining.
- Tap water in regions where it’s not safe to drink; stick to bottled water and avoid ice in such cases.
6. Move Your Body
Long hours of sitting on planes, trains, or in cars can slow digestion and lead to bloating.
Quick Fixes:
- Stretch or do light yoga in your hotel room
- Walk as much as possible to explore your destination- especially after meals
- Perform seated stretches or ankle rolls during flights
7. Manage Stress
Traveling, while fun, can also be stressful, and stress is a known disruptor of gut health. Finding ways to relax can help keep your digestion running smoothly.
Relaxation Tips:
- Practice deep breathing exercises, especially before meals
- Set aside time for meditation or journaling
- Avoid overpacking your itinerary to allow for downtime
Related:Poor gut health and anxiety: The surprising connection
8. Pack a Digestive Emergency Kit
Sometimes, despite your best efforts, digestive discomfort happens. Having a kit on hand can make all the difference.
What to Include:
- Herbal teas like ginger or peppermint for nausea and bloating or healing teas
- Lemon juice packets (or whole lemons)
- Bone broth packets
- Probiotic foods
- Digestive bitters for all those heavy restaurant meals.
- Magnesium supplements for gentle constipation relief.
- Fiber rich foods like dried fruits + seeds
I usually stop at a grocery store and stock upon some enzyme rich foods like pineapple and kiwi!
Related: Fiber rich snacks on the go
If these vacation constipation comes very easily for you, your body could use more support.
This is exactly what I do every day. Help women digest and feel better with more energy and less irritability.
“I’m so happy!! I didn’t have any stomach issues on vacation!!” -Katie
“I’m not crashing through the day and needing to eat something sweet all the time!” -Sarah
“I now know what foods directly impact how I feel, and I have the confidence to say no to them.” -Tiana
Sound like something you’re interested in?
Conclusion
Avoiding vacation constipation is all about preparation and balance. By staying mindful of what you eat, maintaining hydration, and supporting your gut with probiotics and routine, you can enjoy your travels without the discomfort. With these tips, your gut will be as happy as your passport is busy—ready for your next adventure!
*This post may contain affiliate links which means I may make a small commission at no extra cost to you. I do not recommend any products that I have not personally vetted.*
