6 Effective Ways to Avoid Constipation While Traveling

Traveling often disrupts our daily routines, including our bathroom habits. For many, this disruption leads to a common issue known as travel constipation. While not a formal medical term, it refers to the difficulty some people face in maintaining regular bowel movements when away from home for extended periods. This problem is widespread. "Chances are, the person beside you on the plane, a flight attendant, or someone you’re traveling with has experienced the same issue," explains David M. Poppers, MD PhD, a professor of medicine in the gastroenterology division at NYU Langone Health.

Constipation is always uncomfortable, but it can be especially frustrating during a trip. Follow these expert-recommended strategies to prevent travel constipation from disrupting your vacation.

What Is Travel Constipation?

According to Dr. Poppers, any change in your daily routine can impact your digestive system. “Traveling is a major disruptor,” he explains. Differences in diet, water intake, and sleep patterns can all influence bowel regularity.

How can you tell if you're constipated? The National Institute of Health defines it as having fewer than three bowel movements per week. Symptoms include hard, painful stools and a sensation of incomplete evacuation. The term "travel constipation" specifically refers to difficulty maintaining regular bowel movements during extended trips away from home.

Tips for Maintaining Regularity While Traveling 

Make Time to Use the Bathroom Before Departure

“Prevention is key,” emphasizes Wendi LeBrett, MD, a gastroenterologist based in Los Angeles. Starting your trip already constipated is far from ideal. She suggests boosting your fiber and fluid intake two to three days before departure, as these are essential for preventing constipation. 

Incorporate Fiber Into Your Diet

As Dr. Poppers highlights, consuming adequate fiber is crucial because it aids in stool formation and eases its passage. While fruits, vegetables, legumes, and whole grains might not be typical vacation fare, they are excellent sources of fiber.

Dr. LeBrett recommends including fruits and vegetables in every meal while traveling. They don’t need to dominate your plate, but incorporating them consistently can help you meet your daily fiber target, which the USDA dietary guidelines recommend at 14 grams per 1,000 calories. For added convenience, pack prunes or dried kiwi in your carry-on—both are effective natural remedies for constipation. “Prunes are a well-known choice, but kiwi is equally effective,” Dr. LeBrett notes. “Research shows that consuming two kiwis daily can be as effective as some traditional laxatives.” 

Don’t Forget to Stay Hydrated

Many travelers unknowingly reduce their fluid intake, which can worsen constipation, Dr. LeBrett observes from her patient interactions. “When people are out exploring, they often drink less water due to limited access to restrooms,” she explains. The recommended daily fluid intake varies based on factors like activity level, body size, and location. According to the The National Academies of Science, Engineering and Medicine, women typically need about 2.7 liters of water (from food and drinks), while men require around 3.7 liters. Dr. Poppers adds that you may need more fluids in hot climates or if consuming more alcohol than usual. 

Flying can lead to dehydration due to the low humidity in airplane cabins. Be mindful of this when the flight attendant offers beverages during your flight.

Stay Active

Exercise doesn’t have to be formal—simple activities like walking instead of using public transport can help. Dr. Poppers explains that physical activity stimulates bowel motility, reducing the time the colon has to absorb water. This prevents dry, hard stools and promotes smoother digestion. “Exercise leads to better stool lubrication,” he notes. 

If structured exercise feels like a burden, Dr. LeBrett recommends a simpler approach: walking after meals. “It aids digestion and helps prevent constipation, gas, and bloating,” she says. 

Stick to Your Regular Habits 

Whenever possible, maintain the routines that keep your digestion on track (assuming you already have healthy habits). “Our digestive systems thrive on consistency,” Dr. LeBrett explains. “They’re accustomed to regular diets, routines, and sleep schedules.” While you don’t need to follow a rigid plan, be aware of how far you’re straying from your norm. For instance, if you usually get eight hours of sleep, avoid alcohol, eat a fiber-rich diet, and exercise in the morning, try not to abandon these habits entirely while traveling. Instead, find a balance—enjoy your trip while moderating indulgences, like having fewer glasses of wine, staying hydrated, and taking walks after meals. 

Consider Stretching (Even on the Toilet)

If you experience travel constipation, Dr. LeBrett suggests the piriformis stretch, which targets a muscle in the gluteal area. This stretch can relax your pelvic floor muscles, aiding bowel movements. You can find a demonstration on Dr. LeBrett’s TikTok page. Alternatively, she notes that using a toilet stool can also help relax these muscles.