Traveling is one of life’s greatest joys, but it can also be a recipe for digestive distress. From changes in diet and routine to stress and dehydration, many factors can throw your gut off-kilter. If you’ve ever found yourself feeling bloated, constipated, or generally out of sorts during a trip, you’re not alone. In fact, gastroenterologist Dr. Will Bulsiewicz, known as “The Gut Health MD,” has spoken publicly about how travel can disrupt digestion. His insights—and those of other experts—offer valuable tips for keeping your digestive system happy while on the road.
1. You’re Out of Rhythm
Your body thrives on routine, especially when it comes to digestion. Most people have a consistent schedule for meals, sleep, and bathroom visits. But traveling often throws this rhythm into disarray. Whether it’s a time zone change, jet lag, or simply being away from home, your internal clock can get thrown off. This disruption can lead to irregular bowel movements, making it harder for your body to function smoothly. Once you adjust to the new time zone, things usually return to normal—but until then, your gut might feel like it’s on vacation too.
2. Your Diet Has Changed
One of the biggest culprits behind travel-related digestive issues is diet. Holiday feasts, airplane snacks, and unfamiliar cuisine can all be a shock to your system. Many of these foods are high in fat, low in fiber, or loaded with alcohol—none of which are ideal for maintaining regularity. Dr. Bulsiewicz recommends incorporating more fiber-rich foods, such as fruits, vegetables, and whole grains, into your meals. Probiotic-rich options like yogurt or kefir can also help support a healthy gut microbiome.
3. You’re Drinking More Alcohol (and Not Enough Water)
Alcohol is a common companion on trips, but it can wreak havoc on your digestion. It acts as a diuretic, increasing urine production and potentially leading to dehydration. Dehydration, in turn, can make stools harder to pass and contribute to constipation. Dr. Bulsiewicz emphasizes the importance of staying hydrated by drinking plenty of water throughout your trip. A reusable water bottle is an excellent tool for ensuring you meet your daily hydration goals, especially when you’re on the move.
4. You’re Not Moving as Much
Sitting for long periods—whether on a plane, train, or car—can slow down your digestive system. Physical inactivity is a known contributor to constipation, so it’s important to stay active whenever possible. Even short walks around your destination or some light stretching can help stimulate your bowels. Dr. Bulsiewicz suggests taking a 30-minute walk each day to keep your digestive system moving.
5. You’re Experiencing More Stress
Stress and anxiety are major players in digestive discomfort. Family gatherings, travel delays, and unfamiliar environments can all increase your stress levels, which can negatively impact your gut. The gut and brain are closely connected, so even small amounts of stress can cause bloating, cramping, or constipation. Finding ways to relax—whether through meditation, deep breathing, or simply taking a few minutes to enjoy the scenery—can go a long way in keeping your digestive system calm.
Tips for Staying Regular While Traveling
If you know your digestion tends to suffer when you travel, there are several steps you can take to minimize the risk:
- Stay Hydrated: Drink plenty of water throughout your trip.
- Eat Fiber-Rich Foods: Include fruits, vegetables, and whole grains in your meals.
- Limit Alcohol: Try to drink in moderation and pair it with water.
- Move Around: Take breaks to stretch or walk, especially during long trips.
- Manage Stress: Practice relaxation techniques to keep your mind and gut calm.
What to Do If Constipation Strikes
If you do find yourself constipated while traveling, don’t panic. Over-the-counter laxatives like Miralax or stool softeners can provide relief, but it’s important to use them wisely. Dr. Maric advises consulting with a healthcare provider before using any medication, especially if you have underlying health conditions. Additionally, staying hydrated, eating fiber-rich foods, and getting some physical activity can help ease the situation.
Final Thoughts
Traveling can be a wonderful experience, but it’s important to be mindful of how it affects your body. By understanding the factors that contribute to digestive discomfort and taking proactive steps to manage them, you can enjoy your trip without the hassle of constipation or bloating. As Dr. Bulsiewicz and other experts remind us, your gut is just as much a part of your journey as your destination. With a little preparation and care, you can keep your digestive system—and your overall well-being—on track.
