Picture this: You’re sitting at the beach in Capri, with an Aperol Spritz in hand and a clear view of the idyllic turquoise sea. The whole scene is postcard-worthy perfect, except for one teeny tiny detail: You haven’t pooped in days. This, my friends, is constipation while traveling.
It may not fit nicely into an Italian summer fantasy, but traveler’s constipation is an unfortunate reality, regardless of your destination. Why, exactly (you ask dramatically into the void)? Well, it simply boils down to a few simple factors like changes in routine and diet. And even though we may not like to talk about it, it’s incredibly common for your digestive system to go haywire on vacation. The good news is, there are some steps you can take to ease any discomfort, so you can get back to enjoying your OOO.
Ready to send bloat and constipation packing? Here’s how to get things moving during your next trip.
Why Travel Messes With Your Poop Schedule
Often called “traveler’s constipation” or “vacation constipation,” these terms refer to feeling backed up and having more infrequent bowel movements when you’re on a trip. Simply put, this experience is often triggered by changes in routine, says Alison Richman, MD, RDN, a product innovation and education manager for HUM. These routine disrupters include: differing dietary habits (often lower in fiber and hydration), sleep patterns (which has an impact on digestion), and your poop schedule itself (you know, that time when you regularly find yourself using the restroom).
Smooth Poop Travel Hacks (Top Tips)
While traveler’s constipation may be incredibly common, that doesn’t mean it’s unavoidable. Try some of these expert-backed tips to keep things running smoothly.
- Hydrate Like You Mean It
When in doubt, hydration is key. Dr. Richman recommends bringing an easy-to-transport, reusable water bottle with you during your travels, and aiming to drink at least half your body weight in ounces worth of water. “Also consider bringing your favorite electrolyte or way to flavor water so you’re more likely to sip throughout the day and hit your hydration goals continuously,” she says. Plus, this saves you money and helps minimize plastic use, as there are many places you can refill your water bottle.
- Move Your Body (Even in the Airport Terminal)
Bottom line: Moving your body helps support your digestion and keep things regular. “I love movement, so the last thing I want to do is sit at the gate just to sit on the flight,” says Dr. Richman. “Instead, I like to throw in my AirPods, listen to my favorite podcast, and walk throughout the terminal to get my steps in, but also support my digestion.” In addition to staying active during long travel days, you might also consider adding a morning walk to your travel itinerary — just to ensure you’re getting a minimum amount of daily, supportive movement.
- Stick (Roughly) to Your Routine
As mentioned, deviations from your regular diet and exercise routine can wreak havoc on your digestion. While sticking to your usual schedule may not be doable on vacation, Dr. Richman says it helps to roughly give your body what it’s used to. For instance: “Try to sleep a similar amount of hours as you normally would, even if the sleep and wake time looks different,” she says. As for nutrition, try not to skip breakfast (even if it’s just a yogurt or oatmeal cup), since starting your day off with food can help stimulate movement throughout your GI tract — also, if possible, aim to eat every four hours or so, to keep your digestion happy. Richman also suggests filling up your water bottle in the morning and sipping it throughout the course of the day.
- Pack Smart Snacks (aka Fiber-Rich Foods)
Chances are, you’ll likely eat different foods than you’re accustomed to while on vacation — while that can be incredibly fun, it can also back you up. Here’s where fiber is your best friend, and Richman suggests seeking out or even packing some fiber-rich snacks. That means things like pre-packaged overnight oats, berries, fruits (like kiwis), or chickpea snacks.
- Limit the Constipating Culprits (Cheese, booze, etc.)
While we love enjoying the glorious varieties of carbs from all over the globe — crusty baguettes, handmade pasta, and so much more — a day full of carbohydrates without many plants can contribute to travel constipation. Richman suggests balancing all of your meals with fruits and veggies, along with nuts and seeds to help things stay on track.
- Your Secret Weapon: Flatter Me Fiber by HUM
For a true digestion insurance policy, pack HUM’s Flatter Me® Fiber. “ A 10 gram serving (4 teaspoons) can help you feel fuller, and after 4 hours, it boosts GLP-1 production by up to twice the normal amount, supporting healthy weight management,” says Richman. “With daily use, it promotes regularity and provides ongoing digestive support. We suggest using it daily for a few days before travel to help get your digestion moving beforehand — remember it’s best to get ahead of it rather than try to play catch up!”
Constipation While Traveling FAQs
- “Is it normal to get constipated every time I fly?”
It’s incredibly common, since many people find their bowel movements to be thrown off by travel, says Richman. “Rather than stressing, think about the ways you can support your body with the basics, like hydration, fiber-rich snacks, movement,” says Richman, “and you can use supplements like Flatter Me® Fiber, or magensium citrate glycinate for some extra help.”
- “How fast does Flatter Me Fiber work?”
For the best results, Richman suggests taking Flatter Me Fiber consistently and preventatively (think: a couple days prior to your trip). From there, she suggests taking the supplement with a meal, and within 30 minutes you should feel less bloated.
- “Can I take Flatter Me daily or just when I travel?”
You can certainly take it daily — in fact, it’s most effective that way. That said, you can also just incorporate it into your diet when you know fiber intake is going to be low, such as while traveling.
- “What’s the best time to take it before or during a trip?”
Again, while it can be helpful on the day of, Richman highly recommends taking Flatter Me Fiber a few days prior to your trip for prime efficacy.
