We Asked 3 Gastroenterologists Why We Can’t "Go" on Vacation, and They All Said the Same Thing
Feeling backed up when you’re on the road? Here's how to get your bathroom breaks back on track.
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You’re not alone if your bathroom routine feels "off" when your out-of-office message is on. "Travel constipation is very common," explains Andrew Moore, M.D., a Chicago-based gastroenterologist with Endeavor Health. "Constipation itself is fairly widespread, affecting up to 20% of the American population. Many of the factors that can cause or worsen constipation take place while on the road."
As a food, health, and travel writer who spends at least one-quarter of each month away from home, I know this all too well. When I'm traveling infrequently or simply for leisure, I’ve come to expect bloating and fewer bowel movements as part of the process — like jet lag or snaking through the security line. But along the way, as I interviewed gastroenterologists and dietitians about other topics, I've picked up several pointers that all but make stomach discomfort a thing of the past.
To help all of us fully enjoy our upcoming summer adventures — and all of the amazing restaurants along the way — I asked gastroenterologists to unpack their best tips for how to prevent travel constipation before it starts.
5 Reasons Why You Feel Backed Up While Traveling
Your bathroom breaks might be thrown for a loop while you’re away from home due to one or more of the following factors:
Your Clock Is Off
Wondering why you tend to go like clockwork after that first cup of coffee? The cells that line our large intestines run on the same 24-hour rhythm our brains do: the circadian rhythm. For this reason (and so we don’t end up waking up at 2 a.m. with an urgent need to go), our colon gets used to cleaning house at a certain time of day: the morning, notes Will Bulsiewicz, M.D., a Charleston, South Carolina-based gastroenterologist and author of Plant Powered Plus. Under usual circumstances, soon after we wake up, contractions called the "gastrocolic reflex" act as our body’s most powerful bowel signal of the day. "When you cross time zones or wake up before dawn for a 5 a.m. flight, you push the urge down. The gut clock and the brain clock fall out of sync," Dr. Bulsiewicz admits. "After two or three mornings, if you keep rejecting the urge to go, your body stops trying."
You’re Away From Your Home Commode
Some folks struggle to go in an unfamiliar bathroom, such as a shared hotel room, an open-plan Airbnb, or an airport or restaurant stall. Consider it performance anxiety of sorts. "The impulse comes, and you ignore it. Your gut takes the hint," no matter the time of day, Dr. Bulsiewicz explains. Similarly, if you’re mid-flight or between rest stops on a road trip, you might be ignoring your body’s need to go because it’s inconvenient or embarrassing. As minutes turn into hours, your colon begins to absorb more water, according to Boston-based gastroenterologist Supriya Rao, M.D. "This leads to hard retained stool, which makes it more and more difficult to finally have a bowel movement as the days pass," Dr. Moore says.
Your Diet Is Different
It is possible to eat healthy at an airport and stuff your bag with well-balanced emergency snacks. Still, many of us end up eating more processed foods and restaurant meals when away from our own kitchens. "Foods that are more processed and lower in fiber can slow gut motility and make us constipated," Dr. Moore clarifies. Plus, restaurant chefs often use more oil and salt than we might at home, which can slow things down even more, Dr. Bulsiewicz adds.
Your Activity Levels Might Drop
Most trips start and end with a day of sitting in a car, plane, bus or train, and you’ve probably pressed pause on your usual gym class schedule. "Physical activity is one of the simplest, most reliable nudges for the gut to keep moving, and you’ve just removed it," Dr. Bulsiewicz says.
You May Be Dehydrated
Whether you’re in transit, are exploring the great outdoors, are bouncing from line to line at a theme park or museum, or are celebrating with alcohol, "you probably aren’t drinking enough water to keep up," Dr. Bulsiewicz warns. And since the circulating air inside airplanes is notoriously dry, you’re already starting at a deficit if your trip kicked off with a flight (or a few). Dr. Bulsiewicz notes that "when the colon is dry, the stool gets dry, which causes waste to move through the body at a slower pace."
How to Stay Regular, According to Gastroenterologists
Now that we’ve dished about the causes, let’s get to the solutions.
Dr. Rao advises that we shouldn’t rush to stimulant laxatives right away. Instead, be mindful of your daily routine and try the steps below first:
Carve Out Time for a Healthy Morning Routine
"Protect the morning window. Even when it’s inconvenient. Especially when it’s inconvenient. This is the single most powerful thing you can do, and it’s free," Dr. Bulsiewicz confirms. The reason this works on the road is the same reason it works at home. You’re telling your colon "this is when we go." As many days as possible, tell your GI tract it’s time to get moving by checking off the following to-dos within an hour of waking up:
- Seek Out a Few Minutes of Sunlight: A half hour is ideal, but even 10 minutes of natural light on your face can help reset your master circadian clock.
- Sip on Something Warm: Warm water, coffee, tea — any warm fluid works well to jump-start the gastrocolic reflex, Dr. Bulsiewicz says.
- Set Aside 10 Minutes of Quiet Time: Use this time to meditate, journal, or simply sit. The goal is to pause, so that you can respect the urge to go if it arises.
Sneak in Extra Steps
Once I’ve found my flight gate, I swear by walking laps around the airport while taking calls, listening to podcasts, or streaming my favorite album on repeat. Dr. Rao gives this practice a stamp of approval, validating that it’s the best way to make the most of a long layover. If possible, and when it’s safe to do so, consider active commute options at your destination, such as walking or biking. Physical movement of any kind helps stimulate colonic motility and gets your nervous system into the rest-and-digest state where the gut actually works, Dr. Bulsiewicz adds.
Fill Up on Fiber
During those airport laps, I’m subtly scouting out my options for my next meal or snack. (A traveler needs fuel, just like a car or plane!) I’m usually on the hunt for the largest salad I can find to help fill in the fiber gaps, topped with some sort of protein to keep me satisfied for hours. This is a great start, the pros say, but Dr. Bulsiewicz suggests adding a side of fruit. "It has water, fiber, and more to help support both your gut microbes and bowel regularity. I make it an intentional choice to focus on fruit while traveling," he says. Dr. Moore also recommends packing fiber-rich snacks, such as almonds and prunes, to eat on the road or add to breakfast at your destination.
Hydrate Before You Feel Thirsty
Since alcohol can contribute to dehydration, skip the in-flight wine or cocktail if you’re prone to travel constipation, Dr. Moore and Dr. Bulsiewicz advise. Instead, bring or invest in a 24-ounce water bottle, and set a goal to refill it twice more per day during your trip.
Call in the Pros
For most people, daily fiber, water, walking, and a grounding morning routine gets the job done, Dr. Bulsiewicz confirms. If you happen to find yourself still stuck, add a dose of magnesium oxide each evening before bedtime, he suggests. "This gently pulls water into the colon, setting you up for a healthy, natural bowel movement in the morning," Dr. Bulsiewicz explains. If all else fails or if you find yourself frequently struggling with travel constipation, speak to your doctor or a dietitian for personalized guidance.
