Travel offers a welcome break from daily life, but it can often bring an unwelcome guest: constipation. Many people find their digestion slows down on holiday due to changes in routine, diet, hydration, and activity. If you’re one of them, knowing how to plan ahead can make all the difference for your gut health. 

In this article, we explore why travel commonly disrupts digestion and share straightforward, practical strategies to help you stay regular and comfortable on your trip. 

Why Travel Can Lead to Constipation 

1. Routine Disruption 

Your gut loves consistency. Irregular meal times, skipping meals, jet lag, or altered sleep patterns can all throw off your digestive rhythm. 

2. Dehydration 

Flights, sun exposure, or simply forgetting to drink enough can dry you out. When hydration drops, your large intestine pulls more water from stools, making them harder and slower to pass. 

3. Diet Changes 

Holiday meals often feature rich, low-fibre options, while fruits, vegetables, and whole grains may take a back seat—leaving your gut sluggish. 

4. Less Movement 

Whether sitting for long periods while travelling or lounging more, reduced activity slows down natural gut motility. 

5. Ignoring the Urge 

Being away from your usual toilet or holding it in when the urge strikes can increase constipation risk. 

Simple Tips to Stay Regular When Travelling 

1. Stay Hydrated 

Aim for 6-8 glasses of water daily, more in hot climates or if you’re flying. Herbal teas and water-rich fruits like melons also help. 

2. Pack Fibre-Friendly Snacks 

Include oatcakes, mixed nuts, or apples or easy to peel citrus fruit. These keep your fibre intake up even when menu options are limited. 

3. Keep Moving 

Build in walks, light stretches, or travel breaks to stimulate gut movement. 

4. Don’t Ignore Your Body 

Listen to your body’s cues and make time for bathroom breaks. 

5. Focus on Balanced Meals 

When dining out, choose dishes that include wholegrains, legumes (if well tolerated), and vegetables. 

Explore personalised gut health plans with my nutrition coaching services. 

Smart Travel Essentials for Gut Health 

• A reusable water bottle 

• Digestive herbal teas (like peppermint or ginger) 

• Pre-packed fibre-rich snacks 

If you’d like a tailored gut health plan before your next trip, Book Your Discovery Call Today.