Travel Constipation: 4 Ways to deal with it.
By Nmami Agarwal 25-May 2023 Reading Time: 5 Mins
Travelling is an enjoyable phenomenon. There is eagerness, expectations and excitement about the destination. It is a very good way to take a break from the daily routine and destress yourself.
However constipation can play a spoilsport during your vacation if you do not take proper care.
Travel constipation happens when you are unable to poop normally like you usually do when you go away from home. This can be due to change in the eat or sleep timings, change in the eat routine and type of food eaten, reduction in physical activity and so on.
Here are four ways to deal with constipation during traveling.
- Stay hydrated
Hydration is the key to prevent any gastritis or constipation. Eating out may mean having few options, more carbs, oily or spicy food. However, drinking enough water, avoiding caffeinated beverages can help to prevent hard stools.
Not only water, beverages like buttermilk, tender coconut water, kokam sharbat, lime juice are all good options to include to increase the hydration.
- Eat your water
Include fruits and vegetables which are high in water content like melons, grapes, kiwi, cucumber, tomatoes, radish etc. They are rich in water content and also fiber which helps in bowel movement.
A home remedy can be to soak big raisins (munakka) in the water overnight and consume it in the morning on an empty stomach. This can also help to resolve constipation.
- Mind your fiber intake
Insufficient fiber intake or intake of too much processed or refined food can lead to constipation. Make mindful and sensible eating choices that can help your digestion and prevent constipation. For example,
- While going to a buffet, fill your plate half with salad and cooked vegetables, this can add sufficient fiber for the meal and also reduce your intake of sugary and junk food.
- Add more probiotics – kombucha, kimchi, yogurt, buttermilk are good probiotics that protect the gut bacteria and prevent the growth of pathogens. They also enable easy passage of stools without too much straining.
- Order for clear soups or chicken broth which will add to the water intake without loading on too many calories.
- Physical activity
Being physically active is an important criteria for good bowel movement. If you are driving for long distances, taking small breaks, sipping on water and stretching your body can help.
Also making time for at least a 30 minutes walk or ensuring that you do yoga or some aerobics in the hotel room itself are all great ways of keeping yourself active.
Some Don’ts while traveling –
- Avoid caffeinated beverages, they can aggravate constipation
- Don’t sit for a long period of time, take some breaks to stretch yourself or walk around.
- Avoid skipping meals or eating too much junk.
- Ensure good sleep at a fixed time daily so that your body can quickly settle into the routine.
- Do not resist urges to go and poop.
Most of the travel related constipation gets resolved on its own. However if the discomfort continues for a long period of time, it is better to consult your health care adviser who can recommend a safe and natural laxative to deal with the issue.