Traveling is like a mini mental reset. However, your brain, nerves, and psyche aren’t the only system affected by traveling. A few days out of town can send your gut out of whack, and the last thing a vacation needs is a backed up gastric system.
The good news is you’re not alone. I grew up in a medical family, but more importantly, a poop family, and I’ve got a lifetime of tips as well as actual medical insight from a gastroenterologist. Here’s why you can’t poop on vacation, and how to change that situation.
Why You Can’t Poop on Vacation
A few major factors all work together to cause more, well, stagnant bowels during vacation. Firstly, traveling dehydrates you, especially if you’re flying. Spending hours in a gigantic tin can with no humidity isn’t exactly replenishing, and a dehydrated body will source water from wherever it can, including waste. Less moisture overall makes for less mobility down below, if you catch my drift.
There’s also the fact that pooping loves a schedule, and vacations usually counter daily routine. You’re likely eating differently—and more indulgent foods, too—and drinking more alcohol, which does not make for a happy colon. You’re also probably not moving around as much, and that’s also slowing your digestive system down.
Lastly, this may sound silly, but it’s true: Going on vacation kind of lessens opportunities to move your bowels comfortably, especially if you’re not a fan of public or unfamiliar restrooms. Whether they’re rushing to catch a flight or feel weirded out by a certain toilet, lots of people on vacation end up constipated because they’re holding it in.
What You Can Do to Poop on Vacation
Stay Hydrated
Fun fact: My dad, a gastroenterologist, says your colon absorbs about 1800 cc of water (about 7.5 cups) each day! While it’s surely not at the top of your mind, hydrating your body will make your trip go a lot more smoothly. You can also start this before you even reach your destination. Pack a refillable water bottle in your travel bag, especially if you’re flying, and be sure to use it. Fill your bottle before you get on the plane. That way, you’ll be able to provide your body with the hydration it desperately needs. You can also tailor your meals and snacks to minimize dehydration. When it’s possible, choose fresh produce and avoid alcohol, processed items, and salty food.
Eat Actual Fiber
You might think that fiber supplements (or snack foods packed with them) will help move things along, but they can actually intensify your constipation—especially when you’re already dehydrated. “Fiber supplements sit in the colon and dry out and make hard stool, particularly when patients hold themselves during travel and are inactive,” my dad says.
Instead of a fiber pill, try some high-fiber fresh fruit or vegetables or ancient grain. My personal favorites are apples and carrot sticks because they’re easy to find, even in convenience stores or hotel lobbies. A good rule of thumb for how much fiber an item contains is the actual amount of chewing required—grapes and bananas, for example, are not rich in fiber, but kiwi and pineapple are. If you do take a supplement, try magnesium, which makes your poo softer, or flaxseed oil, which helps force it out.
Get Some Exercise
If you want things to move inside you, you must also move yourself. Spend some time in your hotel gym or take a walk around wherever you’re staying. (Think: about the fart walk, but with more tangible results.) I like to walk as much as possible in the airport to prepare my body for the hours I’ll spend sitting.
If All Else Fails, Take a Laxative
Traveler’s constipation is real, and sometimes it just doesn’t get better. In that case, it’s much better to try a laxative than risk a severe event like an impaction. My dad recommends an osmotic laxative, like Miralax or Dulcolax, which are both available over-the-counter at pharmacies. Drink plenty of water with your laxative and things should start moving again soon.