26 Tips to Avoid Travelers Constipation & Stay Regular on Vacation

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Traveling can be one of the most fulfilling experiences possible. The truth, however, is that it can also wreak a lot of havoc onto your poor digestive system. Spending hours and hours on end on planes can do a number on your belly. The same thing goes for eating a ton of unfamiliar foods and changing up your meal schedule.

If you want to do your body a favor you should prioritize travel health by keeping your regularity in check. Travel constipation is a big issue for people who do a lot of traveling and can lead awful side effects like:

  • Intense stomach pain
  • Feelings of bloating
  • General sluggishness
  • Lack of energy
  • Diarrhea
  • Overall can just put a cloud over your vacation in general. 

Who needs any of these things while on vacation?

If you want to take charge of your digestive system during your travels, there are all sorts of approaches and tips that can come in handy for you. Follow our travelers digestive health guide below showcasing 26 tips on how to stay regular while traveling:

1. Make H20 Consumption Your Priority

Water intake is vital for people who want to keep travel constipation at bay. If you want to be able to poop easily and without discomfort away from home, then you should go for those eight glasses of water a day.

2. Move Around as Much as Possible when En Route

When en route to your destination there is a lot of sitting. Long stretches of sitting down can be the 1st problem of your trip. Constipation from flying is common as flying naturally dehydrates you. Make sure you get up and move around. Walk down the aisle in the plain. Get up and stretch. Walk on the train. Do whatever you have to do to move around. 

3. Consume a Diet Full of High Fiber Foods

Your mother wasn't joking when she told you that you have to work a lot of fiber into your daily diet. High fiber foods are essential for people who want their digestive systems to enjoy "smooth sailing." People who want to avoid gastrointestinal distress during their travels should consume significant amounts of fresh vegetables, fresh fruits, legumes, cereals and whole-grain breads.

4. Just Say No to Food Items That Don't Contain Much Fiber at All

It's imperative to prioritize foods that are brimming with fiber. It's just as imperative to resist the desire to chow down on foods that don't contain much of the substance at all. Avoid dining out at fast food establishments all of the time. Try to refrain from feasting on food items that are processed as well. Sickeningly sweet candies can in many cases exacerbate tummy concerns. 

5. Prioritize Nightly Rest

People often fail to get sufficient sleep during travel. Since they're so busy, they often make excuses. Running on minimal sleep, however, can be disastrous for people who want to keep their digestive systems working correctly. You should do anything in your power to get a minimum of 8 hours of shut-eye per night while on vacation.

6.  Reduce Anxiety

Take it Easy. You're on vacation. Anxiety can in some cases lead to problems going to the bathroom. If you want to be able to unwind and go number two, then you should make serenity a priority. Feelings of nervousness and being able to eliminate aren't things that typically go hand in hand. Try to find a quiet and tranquil place to be able to eliminate.

7. Don't Disregard Calls of Nature

People who are in the midst of traveling often dismiss calls of nature. They may feel awkward about going number two in strange and new environments. They may feel nervous about going to the bathroom in public in general. If you dismiss the natural need to eliminate, though, that could end up triggering constipation and all of its related hassles.

8. Start Your Day with Some Oatmeal

Oatmeal is one of the few ubiquitous foods that can be found all over the world. This familiar food is packed with fiber and can be a fantastic way for people to avoid the discomfort of not being able to go to the bathroom for days and days on end.  

9. Establish a Bathroom Schedule

Lack of scheduling can lead to chaos of the digestive system. People who want to stay far away from travel tummy woes should try to establish bathroom schedules. Make a point to set aside time to go to the bathroom in the morning not long after waking up. If you're busy in the A.M., it may be preferable to designate bathroom time in the evening before you catch your Zzzs.

10. Exercise on a Regular Basis

People often neglect their exercise routines when they're busy and away from home. This can negatively influence digestion, though. If you want to avoid the annoyances of being "stopped up," then you need to prioritize cardiovascular exercise and more. Try brisk walks, jogs and beyond. 


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11. Munch on High Fiber Snacks throughout the Day

In addition to including high fiber foods in your diet, make sure to have some high fiber travel snacks on hand. Keeping an eye on your overall diet and on your munching is a one-two combination to help you stay regular while traveling.

12. Delicious Smoothies for Breakfast & Lunch

People who are serious about keeping their digestive systems running smoothly during travel should try to consume delicious smoothies for breakfast or lunch. Smoothies are gentle on the body. If you're looking for a breakfast option that won't wreak havoc onto your digestion processes, smoothies may be ideal for you. Don't forget that smoothies can be excellent and swift nutrient and protein sources.

13. Take Advantage of Travel Probiotics

Taking advantage of probiotics while traveling can do wonders for people who want to be able to go while away from home. Probiotics can introduce beneficial bacteria to your digestive system and promote regularity. 

14. Try Electrolytes

Electrolytes can be beneficial for people who want to keep their digestive systems in fine working order. If you consume electrolytes, you may be able to steer clear of tummy woes. Put a little dab of Himalayan pink salt into your bottled water. 

15. Drink Beverages That Are Hot

Hot beverages can often be fabulous for the digestive system. Go for hot tea, coffee or even hot H20. All these can help your belly loosen up. 

16. Snack on Fermented Foods

Any easy way to get the enzymes mentioned above in your system naturally is to eat fermented foods like yogurt, sauerkraut, and kombucha. Fermented foods contain bacteria thats good for your gut. This bacteria and enzymes can help your digestion, and can help keep you regular.

17. Try to Consume Home-Cooked Meals Any Time You Can

Eating out is often par for the course during travel. Eating home-cooked meals, though, can often be a lot gentler on the belly. You can pick and choose your own foods that can actually promote regularity vs choosing off of a menu you have no control over. 

18. Employ Digestive Enzymes

Travel often gives people plenty of opportunities to consume sizable dinners. If you want to do your digestive system a favor, you should try digestive enzymes in conjunction with big breakfasts, lunches and dinners. These enzymes can deconstruct your food items and simplify digestion.

19. Massage Your Sensitive Tummy

Tummy massaging can keep constipation out of your world. Frequent tummy massages throughout the day can help keep movement in the bowles and will promote #2 throughout the day. The tummy massage is especially effective after you've warmed your belly up with the tip #?? above. 

20. Opt for Heat

Hot water bottles can calm your belly. Fill up a hot water bottle and let it sit on your stomach while you are resting in your room not only will the hot water relax your belly but it will also warm your body up. Let the hot water bottle sit on your belly while you sleep for the best effects. 

21. Go for Magnesium

Are you interested in laxatives? Magnesium functions as a laxative that's all-natural. This is due to its ability to soothe the muscles. Aim to get your magnesium in prior to turning in for the night. It may help to do so prior to boarding planes as well. Taking liquid calcium magnesium before you go to sleep can do magic while you sleep. 

22. Don't Go Overboard With Laxatives

While we mention laxatives above and they are a surefire travel induced constipation remedy, it's critical to take a sensible approach to using laxatives. Refrain from employing laxatives for extended stretches of time. This can lead to reliance and make it even harder to go naturally.


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23. Nosh on a High Fiber Protein Bar

Packing a special high fiber protein bar specifically meant for regularity is a great idea. Noshing on a gluten free protein bar that's packed with fiber can help you maintain regularity all throughout your travels. WOLO Protein WanderBars are a perfect choice they are packed with at least 15 grams of fiber and they travel great as well: 

Bars that are devoid of gluten can be optimal for gluten allergy sufferers, celiac disease sufferers and individuals who have IBS (irritable bowel syndrome). Remember, roughly 74 percent of all individuals in the United States have gastrointestinal troubles of some sort.

24. Ask Friends for Tips

If you have avid traveler friends, you may want to ask them for helpful digestive system suggestions. Keeping your bowels in tiptop condition is imperative for travel success.

25. Ask Your Doctor for Guidance

Consult with your doctor prior to traveling. He or she may have helpful suggestions that can keep your belly content. Doctor knows best after and who knows maybe the have the same problems when they travel.

26. Be Sensible

Travel often revolves around excess. You wait and wait and save and save for your trip and you want to live it up - right? Sounds good in theory. Excess snack or alcohol consumption, though, may ruin your bowel schedule. Avoid excessive actions at all costs. 

Looking for tips on how to stop constipation while traveling? Look no more. Following the steps above are a great start and will nip 90% of your travel-related regularity issues in the bud. If you want to avoid the discomfort of travel constipation, concentrating on hydration, a well-rounded high fiber diet and dietary supplements are a great place to start.

Controlling your diet while traveling can be tough but it's worth the extra effort. Nobody wants to spend their vacation stuck in the bathroom or walking around in discomfort all day. Maintaining dietary balance and being aware and strategic will make you the goldilocks of pooping on vacation - not too much, not too little - just right. Enjoy your vaycay.



For more travel tips, tricks, hacks and inspiration like The 300 Best Travel Influencers to Follow in 2019 or The Ultimate International Travel Checklist for 2019 check out the WOLO Travel Blog - the resource for savvy travelers. 


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