Exciting, fascinating, relaxing…just a few of the many words to describe how wonderful travelling can be. However, have you ever noticed that you are also visiting the toilet less than usual during this time? Let’s talk about travel constipation and what we can do about it.
Whilst the cause of travel constipation varies between individuals, the condition is thought to arise one or more of the following factors:
Dehydration - You may be less aware of staying hydrated when you’re busy on the move or enjoying your time, especially when you don’t have a mug or bottle in front of you like at home or in the office. You may also tend to forget while you’re focusing on your journey.
Disruption of the body clock - Changes in your body clock can also affect your gut motility, causing your bowel movement to deviate from the usual routine.
Deviation from your usual diet routine - We tend to indulge in all the delicious foods while we are overseas, meaning you are less likely to have enough vegetables, whole grains and instead eat more processed foods. You also may be used to taking fruits to work or reaching for one from the kitchen as a snack. Being away from home means you are less likely to consume fruits and vegetables, and instead reach for other delicacies that are lower in dietary fibre and other essential nutrients.
Stress - Travelling can require a lot of planning, navigating or adapting last minute plans. You may also be sitting down (sedentary) more than usual if you are travelling long distances. As we know the gut and the brain communicate with each other, and stress can exacerbate constipation.
Stay hydrated - Carry a portable drink bottle with you to stay hydrated on the go. Mealtime is also a great time to have some water. Have more water during hot weather. Look for water taps to fill up your drink bottle around the terminal before you hop on your flight.
Read more: Will drinking more improve my constipation?
Enjoy caffeine and alcohol moderately - Whilst a cup of artisan coffee or a glass of fancy martini is hard to resist for a fun vacation, it is best to keep caffeine and alcohol intake to a moderate amount. Overindulging in these drinks can dehydrate your body and worsen constipation. For those with IBS-C, these can also worsen IBS symptoms if they happen to be a non-FODMAP dietary trigger.
Read more: Alcohol and IBS, Caffeine and IBS
Try local fruits - Visiting a local market or supermarket is a great way to explore local food culture, whilst providing an opportunity to purchase some fruits to enjoy in your accommodation. Some fruits with an overall low FODMAP serving size to look out for:
Nuts are also a great snack option to get some dietary fibre and healthy fats on the go.
Keep in mind that some countries have strict biosecurity laws, so make sure you dispose of or declare any fruits if you are bringing them back home.
Go to the bathroom when needed - Have you ever thought ‘I’ll just go later’ during a time you needed to go? Look for a bathroom and go when you notice the signals. Carry hand sanitisers and wet wipes with you. Holding it in can make it more difficult for stool to pass later, worsening constipation.
Light exercises - Light exercises are thought to help with bowel motion in some people with constipation. Consider doing some stretches in the hotel room before bed, use the gym for some light exercises or even go for a swim at the pool. Walking around is also a great way to get active and immerse yourself in the local culture.
Consider a constipation aid pack:
Most importantly, enjoy your trip! Stress and anxiety can exacerbate constipation and/or IBS symptoms. Whilst it is important to do some planning beforehand, remember to also breathe, appreciate the expected and embrace the unexpected. After all, travelling is a brilliant experience for us to unwind, learn and experiment. Wherever you go next, we wish you a bon voyage!
Read more: Travelling on a low FODMAP diet
Some members of the FODMAP team recently travelled to Sunway, Malaysia for our very own GASTRODIET2024 conference, where we met many dietitians and gastroenterologists from around the world!