How to Avoid Travel Constipation: Expert Tips for a Healthy Gut on the Go
Traveling can be an exciting adventure, but it often disrupts our daily routines, including our digestive system. Many individuals experience constipation while traveling, which can lead to discomfort and affect the overall travel experience. In this blog post, I will delve into the causes of travel constipation and provide expert tips to help you maintain a healthy gut and keep things moving smoothly during your journeys. Whether you're a frequent traveler or planning your next vacation, these practical strategies will ensure that your digestive system stays on track, promoting optimal gut health.
Understand the Causes of Travel Constipation
To effectively prevent and manage travel constipation, it's essential to understand the underlying causes. Several factors contribute to this common issue while traveling:
Changes in Routine: Travel disrupts our daily schedules, including meal times and bathroom habits. These changes can confuse our digestive system and slow down bowel movements.
Dietary Changes: When traveling, we often indulge in unfamiliar foods or consume more processed and fast foods. These dietary changes can lead to constipation due to reduced fiber intake or inadequate hydration.
Dehydration: Air travel, especially long-haul flights, can cause dehydration, which directly affects bowel movements. Insufficient fluid intake can lead to harder stools and difficulty passing them.
Reduced Physical Activity: Sitting for extended periods during travel, whether by plane, car, or train, can reduce physical activity and slow down bowel motility.
By being aware of these causes, you can take proactive steps to prevent travel constipation and promote a healthy gut.
Strategies to Avoid Travel Constipation
When it comes to avoiding travel constipation, a little planning goes a long way. Consider the following strategies to keep your gut happy during your travels:
Hydration: Proper hydration is crucial for maintaining regular bowel movements. Start hydrating well before your trip and continue to drink plenty of water during your journey. Avoid excessive caffeine and alcohol consumption, as they can dehydrate the body.
Kiwifruits: Kiwifruits are a particularly beneficial fruit for preventing constipation due to their high fiber content and natural enzymes. The enzymes in kiwifruits, such as actinidin, help break down proteins and facilitate digestion. Additionally, the soluble and insoluble fiber in kiwifruits adds bulk to the stool and promotes regular bowel movements. Enjoy kiwifruits as a snack or incorporate them into smoothies for a delicious and gut-healthy option during your travels.
Fibre Supplement: If increasing your fibre intake through food alone is challenging, incorporating a fibre supplement into your routine. Psyllium husk and flaxseed are common natural options that can help regulate bowel movements.
Magnesium Supplement: Magnesium is a mineral that can help relieve constipation by drawing water into the intestines and promoting bowel movements. Talking to your healthcare professional about taking magnesium supplements, such as magnesium citrate or magnesium oxide, to support regularity during travel.
Probiotics: Probiotics are beneficial bacteria that support a healthy gut. Consider taking a probiotic supplement before and during your travels to maintain gut balance and support regular bowel movements. When it comes to constipation, certain probiotic strains have shown promising results. Some science-backed probiotic strains for constipation include:
Bifidobacterium lactis: This strain has been studied for its potential to improve stool frequency and consistency in individuals with constipation.
Lactobacillus casei: Research suggests that this probiotic strain may help soften stools and increase bowel movement frequency.
Lactobacillus rhamnosus GG: Known for its wide range of benefits, this probiotic strain has been shown to improve bowel regularity and reduce constipation symptoms.
When considering probiotics, it's important to choose high-quality supplements with strains and dosages that are supported by scientific research. Always consult with a healthcare professional for personalized advice on selecting the right probiotic for your specific needs.
What to Eat for Constipation
When traveling, it's easy to overindulge in rich and processed foods. However, this can contribute to constipation and digestive discomfort. Practice mindful eating and eat well balanced meals to support a healthy gut:
Balanced Meals: Aim for balanced meals that include a combination of lean protein, complex carbohydrates, and healthy fats. This approach provides essential nutrients while maintaining digestive regularity.
Moderation: While it's tempting to try new and delicious foods during your travels, exercise portion control. Enjoy ultra-processed foods in moderation to avoid upsetting your digestive system.
Include Fibre-Rich Foods: Choose meals that include fibre-rich options like whole grains, vegetables, and fruits. These foods help regulate bowel movements and prevent constipation. The daily fibre recommendation in the UK is 30g, here's an example of a balanced menu that incorporates low FODMAP high-fibre foods to help you reach a daily goal of 30g of fibre:
Breakfast:
Quinoa Breakfast Bowl: 1/2 cup cooked quinoa topped with 1/4 cup sliced strawberries, 1 tablespoon of almond butter, and a sprinkle of pumpkin seeds.
Snack:
1 small ripe banana with 1 tablespoon of peanut butter.
Lunch:
Low FODMAP Salad: A mix of 2 cups of mixed greens, 1/2 cup of cucumber slices, 1/2 cup sliced tomatoes, 1/4 cup of sliced bell peppers, and 2 tablespoons of low FODMAP dressing such as olive oil and lemon juice.
Serve with eggs, chicken, meat, firm tofu or fish.
Snack:
1 cup of sliced kiwi with 1/4 cup of lactose-free Greek yoghurt or plant-based alternative.
Dinner:
Grilled Salmon: 4-6 ounces of grilled salmon seasoned with herbs and spices.
Roasted Low FODMAP Vegetables: A mix of 1 cup of courgette, 1 cup of carrots, and 1 cup of eggplant roasted with olive oil and herbs.
1/2 cup of cooked and cooled potatoes.
Snack:
Rice Cakes with Almond Butter: 2 rice cakes topped with 2 tablespoons of almond butter.
This example menu provides a total of approximately 30g of fibre, which can vary depending on the specific brands and amounts of ingredients used.
Stay Active and Exercise
Physical activity plays a crucial role in maintaining a healthy gut, even while traveling. Incorporate the following strategies to stay active and promote regular bowel movements:
Stretching: Perform simple stretching exercises before, during, and after your journey. Stretching improves blood circulation to the digestive system and stimulates bowel motility.
Walking: Whenever possible, opt for walking instead of sitting for extended periods. Take short breaks during your journey to stretch your legs and keep your body moving.
Exercise Routine: If you're traveling for an extended period, consider maintaining your exercise routine. Engage in activities such as yoga, swimming, or jogging to keep your body active and support optimal digestion.
Yoga Postures for Constipation
Yoga offers specific postures that can help stimulate digestion and relieve constipation. Incorporate the following yoga postures into your routine to support digestion during your travels:
Cat-Cow Pose: This gentle flowing movement stretches and massages the abdomen, improving digestion and relieving constipation.
Downward Facing Dog: This inversion posture helps improve blood flow to the digestive organs, promoting better digestion and relieving constipation.
Seated Twist: Twisting poses help massage the abdominal organs, stimulate digestion, and relieve gas and bloating.
Wind-Relieving Pose: This posture targets the lower abdomen, helps relieve gas and bloating, and stimulates bowel movements.
Bridge Pose: This gentle backbend stimulates digestion, massages the organs in the abdomen, and can help relieve constipation.
Legs-Up-The-Wall Pose: Inverted poses like this one improve blood circulation to the digestive organs, aid in detoxification, and relieve digestive discomfort.
Remember to listen to your body and practice yoga mindfully. If you're new to yoga or have any health concerns, it's advisable to consult with a qualified yoga instructor before attempting these postures.
Conclusion
Travel constipation can put a damper on your adventures, but with these expert tips, you can proactively maintain a healthy gut on the go. By understanding the causes and implementing strategies such as proper hydration, fibre-rich foods, mindful eating, and staying active, you can prevent constipation and enjoy your travels to the fullest. Remember to consult with a healthcare professional before making any significant dietary or exercise changes, especially if you have pre-existing digestive conditions.
Written by Marilia Chamon
Registered Nutritional Therapist, Gut Health, IBS & SIBO Expert
Founder of Gutfulness Nutrition
Instagram @gutfulnessnutrition