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Wanderlust Without Woes: How to Avoid Constipation When Traveling

Updated: Feb 10


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Embarking on a thrilling journey to explore new destinations is a delightful experience, filled with adventure and discovery. However, amidst the excitement, the change in routine and unfamiliar surroundings can sometimes throw our digestive system off balance, leading to an unwelcome travel companion: constipation. To ensure your travels are free from this discomfort, we have compiled a list of effective strategies to keep your digestive system on track while exploring the wonders of the world. Get ready to embrace a seamless travel experience without the inconvenience of constipation.

  1. Hydration, the Traveler's Elixir: One of the golden rules of maintaining healthy digestion while traveling is to stay adequately hydrated. Carry a refillable water bottle and sip on water throughout your journey. Hydration not only helps soften stool but also keeps your digestive system running smoothly.

  2. Fiber, Your Traveling Ally: Include fiber-rich foods in your meals to promote regular bowel movements. Pack portable snacks such as fresh fruits, nuts, and granola bars to ensure you have convenient fiber options at hand. Opt for whole grains and vegetables when dining out, as they are excellent sources of dietary fiber.

  3. Movement and Exercise: Long hours of sitting during travel can contribute to constipation. Take frequent breaks to stretch your legs, walk around, and engage in light exercise. Even simple movements like stretching or leg exercises in your seat can help stimulate bowel movements and alleviate constipation.

  4. Be Mindful of Your Diet: While indulging in local cuisines is part of the travel experience, be mindful of your food choices to avoid constipation. Incorporate foods with natural laxative properties, such as prunes, figs, and leafy greens. Avoid excessive consumption of processed foods, fried items, and heavy meals that may slow down digestion.

  5. Don't Skimp on Breakfast: Begin your day with a nourishing breakfast that includes fiber-rich foods. This kickstarts your digestive system and sets the tone for healthy bowel movements throughout the day. Opt for oatmeal, whole grain cereals, or yogurt with fresh fruits to keep things moving smoothly.

  6. Relaxation Techniques: Traveling can sometimes be stressful, which can impact digestion. Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress levels. Stress management contributes to overall well-being and helps maintain regular bowel movements.

  7. Probiotics, Your Gut's Travel Buddy: Consider taking probiotic supplements or consuming probiotic-rich foods before and during your trip. Probiotics help maintain a healthy balance of gut bacteria, promoting proper digestion and regular bowel movements. Yogurt, kefir, and fermented foods are excellent natural sources of probiotics.

  8. Time Your Toilet Breaks: Allow yourself enough time for bathroom breaks and avoid rushing. Ignoring the urge to have a bowel movement can lead to constipation. Listen to your body's signals and respond accordingly, ensuring you have ample time to visit the restroom when needed.

  9. Adequate Rest and Sleep: Adequate rest and quality sleep contribute to healthy digestion. Aim for sufficient sleep to allow your body to relax and maintain its natural rhythm. Restful sleep supports proper bowel function and minimizes the risk of constipation.

  10. Pack a Natural Remedy Kit: Be prepared by packing a small kit with natural remedies that can aid in relieving constipation. Items such as herbal teas (like peppermint or chamomile), magnesium supplements, or natural fiber supplements can come in handy when constipation strikes.


As you embark on your next adventure, remember that a seamless travel experience is within your grasp. By staying hydrated, prioritizing fiber-rich foods, engaging in movement, and embracing relaxation, you can conquer constipation on the go. Travel with freedom, explore with joy, and let your digestive system harmonize with the rhythm of your travels. Bon voyage and farewell to constipation's grip on your journey!



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Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

Jessica Mantell, CEO, M.S, LDN, Founder

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.


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