Prevent constipation while traveling!


A whole new world is around you, exciting landmarks are everywhere, and interesting culinary experiences await you… However, you start getting that unpleasant feeling in your stomach that happens when the last time you really had to go is nothing but a faint memory. If you often suffer from constipation while traveling, then the text below is perfect for you. We will reveal several simple tricks to help you maintain regular digestion, even if you are far from home.

Constipation while traveling is a frequent problem that affects many people.

Therefore, don’t worry; you are not the only person in the world who suffers from disrupted digestion due to traveling. According to the latest statistics, this problem affects more than 40 percent of travelers or vacationers. Many also experience stress-related slowed digestive tract function even while preparing for the trip.

Short-term constipation due to a change in the environment will not cause significant harm, but it can seriously spoil your holidays. It is often accompanied by abdominal pain, cramps, a feeling of fullness, and heaviness.

Travel has become increasingly popular in the post-COVID era. Therefore, more people will undoubtedly face such issues in the future. It is important to know how to overcome them, but to do that, we must first understand the causes.

Why do we often suffer from constipation while traveling?

Why does constipation occur just when you should be enjoying yourself the most? The reasons are various, so we will list just a few of the most typical ones:

  • Changes in rhythm. During travels, we wake up, eat, and go to sleep at different times than we do at home, especially if our journey involves a change in time zones.
  • Stress. The first days of the journey are often hard on the nerves and the body: preparations, a long journey, fear of flying.
  • Lack of dietary routine. During long journeys, we often reach out for snacks, and at the destination, we want to try as many local specialties as possible. Although they may please our taste buds, they are often not the most favorable for our digestive system.
  • Skipping meals. Either due to stress or excitement. In any case, this is an unhealthy habit because it negatively affects bowel mobility. 
  • Ignoring signals. In our daily routine, we all listen to the signals of our bodies, but in a new environment, something can easily distract us from that. This way we ignore bloating or cramps until they turn into a serious problem.
  • A new environment. Many people struggle with having a bowel movement in an unfamiliar bathroom, especially when you add the lack of privacy in public toilets.

Do you also struggle with constipation when traveling? Read an article about what causes constipation and how you can get rid of it. 

A family of four on a sandy beach.

How to prevent constipation during travel or vacation 

Constipation usually “hits” us in the first few days of the journey. Therefore, it is important to prepare the body well for the trip. Let’s see which “tricks” you can use.

#1 Start preparing for the trip early enough

What do timely packed suitcases have to do with digestion? It’s very simple: You’ll be less stressed. Battles with nerves in the last minutes can strongly affect the digestive tract.

While solving problems, you can quickly and easily overlook the signals your body is sending you. As a result, you may often not pay attention to an urge to go and ignore bloating, or slight stomach pain… And suddenly, it’s too late.

#2 Don’t forget healthy dietary habits

During the holidays, we often like to relax with fast food, sweets, and snacks. However, be cautious, especially if you have frequent constipation issues. Your menu should still include enough fiber in the form of fruits, vegetables, and whole grains. Fermented products are also an excellent choice.

You can start with healthy snacks for road trips or flights. For example, instead of sandwiches and pizza, we recommend:

  • Tortillas with tuna and vegetables,
  • Vegetable salad with couscous,
  • Apples or pears cut into pieces,
  • Prunes, 
  • Figs,
  • Nuts or seeds.

Another important tip: don’t skip meals! Provide your body with breakfast, lunch, and dinner, and if needed, a snack. This will stimulate the intestines and trigger the defecation reflex. If your travel schedule allows, try to eat at roughly the same time every day.

#3 Make sure you are getting enough liquids

Do you drink less liquids while traveling to avoid having to urinate frequently? This habit is convenient, but it is detrimental to digestion because insufficient fluid intake hinders bowel function

The volume of stool may decrease, and it may become harder. Cramps and abdominal pain can also occur.

Therefore, it is important to drink enough water, even when traveling. For women, this means 1.6 liters or 6-8 glasses, and for men, about 2 liters or 8-10 glasses. Of course, if we are more physically active, our body needs even more liquids.

Not a fan of water? Try natural mineral water, freshly squeezed fruit juice, or unsweetened tea. Avoid large amounts of coffee, carbonated drinks, and alcohol.

#4 Slowly discover new types of cuisine 

For many, culinary delights are an essential component of travel. However, unfamiliar ingredients prepared in new ways can affect your digestive system.

We advise introducing new dishes extremely slowly and gradually, especially if you have a sensitive stomach. For the first few days, prepare snacks that your body is accustomed to or ones you are sure won’t cause you problems. Then, slowly switch to new specialties.

If you are planning a more active vacation (cycling, longer hikes, etc.) where excellent physical condition is important, be especially cautious because you don’t know the effects of new food on your body. Stick to tried-and-true meals that you know won’t hinder your activities.

#5 Plan your restroom breaks along the way

If you are accustomed to having a bowel movement at the same time every day, adjust your travel schedule accordingly. Make sure you’re near clean restrooms where you can comfortably use the facilities.

Don’t hold back just because you are not at home and the toilet may not be to your liking. When you feel the need, go to the restroom as soon as possible. Take your time and try to relax.

#6 Be physically active 

The magic of the holidays lies in… Rest! In intentional laziness, in a slowed pace of life, when we don’t have to constantly rush around. However, if you spend several days just lying on the beach, you won’t be doing your intestines any favors.

Therefore, even while on vacation, make sure you get your daily dose of physical activity: be active for at least 20 minutes to half an hour. Stretch regularly, especially on long car or plane journeys, as prolonged sitting can reduce blood flow to pelvic organs and contribute to constipation.

#7 Consume food that stimulates digestion

We have already learned that a diet rich in fiber is essential for healthy digestion, including fruits, vegetables, whole grain products, and nuts. However, there are other foods that can speed up digestion, such as:

  • olive oil,
  • avocado, 
  • ginger, 
  • mint, 
  • warm water with lemon, 
  • plums. 

#8 Help yourself with natural laxatives

If good preparation, a fiber-rich diet, and a constantly ready bottle of water fail to save you from digestive difficulties, it’s time to take more decisive measures. Consider using laxatives, but before reaching for suppositories or tablets, try something natural-based…

Donat natural mineral water is an excellent auxiliary aid for regulating digestion due to its unique combination and high mineral content. It has been clinically proven to have beneficial effects on various parts of the digestive tract, contributing to better overall health and well-being when combined with healthy habits.

In addition to its effects on digestion, it also alleviates symptoms of heartburn, and headache, and helps with many other difficulties. Interested in learning more? Read about how Donat works.

For maximum effectiveness, it is important to consume it properly. If constipation arises during your journey, we recommend:

  • Drink 0,2 – 0,3 liters of Donat in the morning on an empty stomach.
  • Drink another 0,2 liters in the evening – before dinner. 
  • You can heat the morning quantity to a body temperature of 37°C for a faster effect. At the same time, the CO2 that causes bloating in some people will evaporate.

In moderate amounts, Donat does not cause any side effects, and under no circumstances does it lead to dependency. Therefore, you can enjoy it without worrying about becoming too accustomed to it.

#9 Relax and enjoy

Do you belong to the group of people who can’t relax on vacation? To the group of those who always think about what else they need to see, try…? Fight the stress that leads to constipation! Slow down, surrender to the holiday rhythm, and don’t bother with details. Stick to the saying: With a calm mind for healthy digestion!

If you are relaxed, you’ll be more attuned to your body and notice sooner if your digestion is not working as it should. And, of course, act more quickly.

Frequently Asked Questions

1. How frequent is constipation during a travel?

According to some data, almost half the people suffer from constipation on a travel or vacation.

2. What are the causes of constipation on a travel?

Slow digestion occurs due to stress, changed eating habits and rhythm of life. It also happens because we often do not pay so much attention to the signals our body, i.e., our digestive system, sends when we are in a new environment.

3. How to prevent constipation on a travel?

Since it is easier to prevent slow digestion than to treat it, it is vital to make sure we have a healthy diet during our trip, full of fiber, and to drink enough liquids. If we often suffer from digestive problems during a travel, it is important to plan the activities and make sure before going on a trip that we will be able to eat the food that works for us there as well (or buy the food that we know works for us beforehand).

4. What to do if we simply cannot avoid constipation during a travel?

If we know that we will suffer from constipation during our trip, the best is to bring laxatives.

5. Is it useful to drink Donat mineral water on a trip?

Donat is an excellent companion in any adventure because it supplies the body with crucial minerals, and at the same time, it regulates digestion in a natural and harmless way. This way it makes sure that slow digestion does not spoil the beautiful experiences.

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How to Effectively Manage Stress through Nutrition for a Healthy Digestive System