Why do I get constipated when travelling?

A change in routine or time differences, being away from home and not looking after your diet during the holidays can cause problems when going to the toilet, stomach pain or constipation. In today’s post, we explain why constipation can happen when travelling and how to treat it. Keep reading!

Causes and symptoms of constipation when you travel

Constipation when travelling can be caused by a number of factors, including:

1. Change in routine: Our body is used to a regular schedule for meals, sleep and going to the toilet. Travel disrupts this routine, which can affect bowel movements.
2. A different diet: When travelling, we often eat foods that are different from what we are used to. Meals that are higher in fat and carbohydrates and lower in fibre can contribute to constipation.
3. Dehydration: Being constantly on the move and sightseeing can lead to a lower fluid intake, and dehydration is a common cause of constipation.
4. Stress: Planning the trip, possible transport delays and adapting to new surroundings can cause a certain amount of stress and anxiety, which can negatively affect digestion and lead to constipation.

As for the common symptoms of constipation, they include:

• Infrequent bowel movements (fewer than three times a week).
• Hard stools
• Difficulty or discomfort when going to the toilet.
• Bloating or abdominal pain
• Fatigue and discomfort

Tips to relieve constipation

To prevent or relieve constipation when travelling, although we know this can sometimes be difficult depending on the destination or your routine during the trip, it is very important to include fibre-rich foods in your diet and stay hydrated. Some recommended foods are:

1. Fresh fruit: Apples, pears, plums and kiwis, as they are rich in fibre.
2. Vegetables: Vegetables such as spinach, broccoli and carrots will help improve digestion.
3. Legumes: Lentils, chickpeas and beans are high in fibre and very effective for maintaining regular bowel movements.
4. Wholegrains: Oats, wholemeal bread and brown rice, thanks to their high fibre content.

Drinking 2 litres of water a day, especially during the hotter months, is essential to keep the digestive system working properly.

In addition, there are different treatments and supplements that can be useful for tackling constipation when travelling, such as:

1. Constipation medicines: There are active ingredients that can help you go to the toilet regularly and treat constipation, such as sodium citrate and sodium lauryl sulfoacetate, available in Micralax and its micro-enemas.
2. Aboca Aliviolas Fisiolax Estreñimiento: This natural supplement is formulated with plant extracts such as senna, fennel and rhubarb, which help regulate bowel movements gently. The best part? You can find it in different formats: syrup, tablets and herbal teas.
3. Pranarôm Digestarom Digest Transit Bio: With essential oils of basil, ginger and mint, known for their digestive and carminative properties, these sachets from the Digestarom Digest Transit range by Pranarôm, diluted in water, relieve constipation and improve digestion.

Travelling does not have to cause constipation if you take the right precautions. Including fibre-rich foods, staying hydrated and using the treatments and supplements we mentioned can help maintain healthy bowel movements during the holidays. Have a good trip and happy digestion!