Constipation during travel can be caused by changes to your routine, which can affect your digestive system’s efficiency.
Eat fiber-rich foods
Eat a lot of fiber-rich foods and drink a lot of water before and throughout your journey to prevent constipation. To help your stools become softer and easier to expel, consume enough water and dietary fibers. Fiber thickens and softens your feces, which cannot be broken down by enzymes.
Create a routine
Creating a routine while on vacation can help maintain your circadian rhythm, which helps control the hormones involved in digestion. If you wait until 10:30 a.m. for breakfast while on vacation, you are at risk of developing constipation, as your stomach expands and signals the colon to get rid of old stool.
Don’t disregard the cues from your body
Don’t ignore your body’s signals to use the restroom just because there’s a public restroom nearby or you don’t want to ruin your tour. According to Dr. Vogler, ignoring the urge may cause or make your constipation worse.
Keep moving
Avoid spending a lot of time sitting down. Try to remain active. Moderate exercise increases intestinal motility and may prevent constipation while traveling. The muscles that transport waste through the intestines are electrically stimulated and blood flow is increased.