When you travel, your routine gets thrown off – and constipation may be one of the consequences. People are creatures of habit, including when it comes to going to the bathroom. Everyone has a time when they do this, and when the schedule is thrown off, it can be disruptive. Other gastrointestinal problems, such as bloating, diarrhea and indigestion, are even more likely to develop while you are traveling. However, the risk of travel constipation may be increased by certain factors such as dehydration resulting from air travel, traveling across time zones, nit drinking sufficient water or drinking more alcohol than usual.
The good news is that there are many remedies that you can use to treat travel constipation. Maintaining your regular eating and drinking habits as well as you can while traveling is the best way to ensure regular bowel movement.
- Drink plenty of water and clear fluids – Have you been drinking less water than usual during your trip? Make sure that this does not happen. Dehydration is one of the causes of constipation. Drinking plenty of water and clear fluids can help keep you regular while you are away from home. While it may not completely relieve the problem, it can help in softening stool so that you do not experience pain and discomfort while passing them. Also, make sure that you avoid drinking caffeinated or alcoholic beverages as they can cause dehydration.
- Make sure that you eat enough fiber – When you travel, you obviously do not get home-cooked meals. However, you should make sure that you eat fiber-rich foods such as cereals, fresh vegetables, dried and fresh fruit, beans, whole grain crackers and bread. Keep in mind that the recommended amounts are 2 cups of fruit and 2 ½ cups of vegetables daily. You can carry breakfast foods such as high-fiber cereals and flaxseeds so that you get plenty of fiber and a healthy breakfast even when you are traveling.
- Avoid low-fiber foods –Your meals will be from restaurants and your hotel when you travel. However, you should make it a point to avoid low-fiber foods in excess if possible. You should try to avoid foods like pizza, cheese, chips, candy, ice cream and processed foods, to name a few. They can worsen your constipation. It can be difficult to maintain your dietary routine when you are away from home – you will probably not eat the healthiest foods and you may eat on the go a lot more, resulting in constipation. But avoiding certain foods can help you prevent or relieve the problem.
- Stay active – Even when you are traveling, it is important to exercise or doing yoga and make sure that you stay physically active. Your body needs to move constantly so that your digestive system also keeps moving. You should schedule stretching breaks, especially if you are in a plane, train, bus or car for long periods. Make it a point to swim, bike or hike when you can. This will help immensely in treating travel constipation.
As you can see, it does not take much to treat travel constipation. It is all about making sure that you eat right and keep your body physically active. Remember that traveling is a time to watch what you eat and other routines even more rather than less.