Why it's harder to go to the toilet on holiday, and how to fix it
There are few things worse than being on holiday in a beautiful place, where you’re supposed to be able to relax and let things go, only to find that you’re constipated.
Struggling to go to the toilet while you’re on holiday or travelling is a common experience for many people. On TikTok, some users have documented their experience with "vacation constipation", with some showing the many solutions they’ve tried to alleviate it.
From trying both natural and medical laxatives, to resorting to enemas, travellers have shown that they’ll try just about anything to avoid constipation on holiday.
But why does it happen in the first place, and what can be done about it? We turn to the experts for the answers.
Why do I get constipated on holiday?
Dr Sammie Gill, registered gastroenterologist dietitian at probiotic supplement brand Symprove, says that the interruption to your regular routine can sometimes begin even before you reach your destination.
"When you fly by plan, you’re often sitting for longer periods of time in more cramped conditions than usual," she tells Yahoo UK. "This puts pressure on your gut and can slow down motility, causing less regular bowel movements.
"As the plane climbs, the air pressure falls. This causes gas in your gut to expand, similar to how a packet of peanuts or crisps do. If you’re sitting down, it’s harder for the gas to escape, making you feel bloated.
"Your gut microbiome is sensitive to these changes too, particularly during a longer flight when you’re crossing time zones. Your gut microbes sync with your body clock, so sudden shifts in your normal sleep-wake cycle results in sudden shifts in your gut microbiome."
Dr Chun Tang, medical director at Pall Mall, adds that travelling is also usually accompanied by feelings of stress and anxiety, like being worried about catching your flight on time or adjusting to a new place - these can also contribute to being constipated.
"For starters, your daily routine gets turned upside down, which can throw off your body’s regular schedule," he explains. "Eating different foods, especially ones that are low in fibre or high in fat, can also cause constipation.
"Plus, you might not be moving around as much or drinking enough water, both of which are important for keeping things regular."
Dr Gill also emphasises the importance of hydration for keeping bowel movements regular. "Hydration could be compromised in different ways on holiday - for example, loss of fluids through sweat in hot weather or being active.
"The gut needs adequate fluids to function properly and for maintenance of digestive processes. Dehydration can lead to a sluggish gut.
"Maintaining hydration keeps things moving by facilitating the travel of food at the right consistency along the gut. It can help to prevent constipation because fluid helps to soften stool, and mixes with fibre found in plant-based foods."
How can I stay more regular while travelling?
Dr Tang advises holidaymakers to "load up on fibre-rich foods like fruits, vegetables, whole grains and pulses" in order to keep your digestive system ticking along.
He also recommends staying active and doing light exercises, like walking or stretching. Taking probiotics that have plenty of good bacteria, which can be found in yoghurt or supplements, is also a good idea to help things move smoothly.
Dr Gill also recommends six tips for keeping constipation from ruining your experience abroad:
Stay hydrated: Remember to carry your water bottle wherever you go! You can fill it up with plain or fruit-infused water, fruit teas, milk, or diluted juice. She also suggests choosing foods with a high water content, like salads, fruits, soups, and yoghurt.
Coffee: Try having a coffee in the morning after your breakfast when the gastrocolic reflex is most active.
Fibre, fibre, fibre: Eat plenty of fibre, which can be found in all plant-based foods. You can also consider taking a fibre supplement, like psyllium husk, which turns into a gel when it reaches to gut to help soften hard stools.
Natural laxatives: Eating natural laxatives like prunes and kiwis can really help move things along. Eat a large handful of prunes per day or two kiwis per day.
Get moving: Try not to sit for long periods of time. Remember to get up and walk around or do some gentle stretches and exercises.
Routine: It may not always be easy to stick to a routine while on holiday, but wherever possible, try to keep to your usual eating and sleeping routine.
What can I do before going on holiday?
Before you whisk yourself away to foreign lands, there are some things you can do to prepare your gut, especially if you know you’re prone to constipation on holiday.
Dr Tang says that sticking to a routine is the best way to get your digestive system ready.
"Eat plenty of high-fibre foods, stay hydrated, and exercise regularly. Start increasing your fibre intake gradually so your body can adjust.
"Keep active and make sure you’re getting enough sleep to help your digestion. Managing stress through deep breathing, meditation or yoga can also be beneficial."
When you’re packing, make sure to bring some fibre-rich snacks, a water bottle, and a mild stool softener or probiotic supplement to help keep you regular.
He adds: "If you are noticing bowel habit changes that are not going away after you return from your holidays, seek medical advice, just in case it’s not something more serious."
Read more about health and wellness while travelling:
The gut health mistakes you're making on holiday (Yahoo Life UK, 5-min read)
How to cope with holiday anxiety and switch off quicker on a trip away (Yahoo Life UK, 5-min read)
Early signs of dengue fever and how to prevent it on holiday (Yahoo Life UK, 4-min read)
