Why Can’t You Poop on Vacation? Causes & How to Get Relief

Key takeaways:

• Travel constipation is common and can be caused by changes in routine, diet, and hydration.
• Knowing the causes can help you prevent or relieve constipation while traveling.
• Some simple remedies can make your trip more comfortable and get your digestion back on track.

Vacations are meant to be relaxing, but sometimes your body doesn’t get the memo—especially your digestive system. For many people, traveling brings unexpected constipation, even if they’re usually regular at home. Why is it that as soon as you start enjoying your time away, you might suddenly find yourself struggling to poop?

In this article, we’ll explore the common reasons behind travel constipation, why it happens, and what you can do to find relief. We’ll also go over some quick and easy remedies, plus tips for knowing when it’s best to see a doctor.

Is it normal to be constipated while on vacation or traveling?

Yes, experiencing constipation during travel is common. A shift in your routine, eating different foods, or feeling stressed about your trip can impact how your digestive system works. When you’re at home, your body is used to a specific schedule, and it can feel out of sync in new environments.

Sometimes, travel constipation is just a temporary annoyance that resolves itself as you settle into your trip. For others, it can be uncomfortable enough to put a damper on the vacation experience. Knowing that it’s normal can be reassuring, but there are also plenty of ways to help prevent or ease constipation while traveling.

Causes of constipation while on vacation

What exactly makes constipation more likely during a trip? Here are some common causes to consider:

Change in routine

Your body loves routine. When you’re at home, you likely wake up, eat, and use the bathroom at consistent times each day.

However, when you travel, your daily schedule changes. Without the regular rhythm, your digestive system can struggle to adapt, leading to constipation.

Change in diet

Trying new foods is one of the best parts of traveling, but it can mean your body is adjusting to unfamiliar ingredients.

Vacation diets are often heavier in processed foods, meats, and fewer fruits and vegetables, which can lead to constipation.

Hydration status

Traveling often means you’re on the move, which can make it easy to forget to drink water.

Flying, in particular, can dehydrate you since airplane air is quite dry. When you’re dehydrated, your body pulls water from your intestines, which can make stool harder and more difficult to pass.

Stress and anxiety

Even if it’s exciting, travel can sometimes be stressful. Rushing to catch a flight, navigating a new city, or adjusting to new time zones can put stress on your body.

Stress can affect digestion by slowing it down, making you more likely to experience constipation.

Lack of physical activity

When you’re on vacation, you might find yourself sitting for long periods, whether on a plane, in a car, or lounging at a beach.

Lack of movement can slow down your digestive system, making it harder for food to move through your intestines and leading to constipation.

How to get relief from constipation while on vacation

If you’re dealing with constipation on your trip, there are some simple steps you can take to get things moving again:

Increase fluid intake

One of the easiest ways to combat constipation is by drinking more water. Aim for at least eight glasses a day, and try to sip water regularly throughout your day. If you’re flying, bring a large water bottle on the plane and take small sips regularly to stay hydrated.

Add fiber to your meals or as a supplement

Fiber is crucial for regular digestion, so try to add fiber-rich foods to your meals whenever possible. Look for fresh fruits, vegetables, and whole grains, which can all help stimulate bowel movements.

If you know you might not have access to these foods, you could also consider packing a small fiber supplement to add to your drinks. Some people also report that taking a probiotic along with fiber supplementation can help promote regularity of bowel movements.

Move your body

Even light activities, like walking, can help get your digestive system moving. Try to take a short walk after meals or spend a few minutes stretching. The movement helps stimulate your intestines, which can make it easier to go.

Drink a warm beverage

Sometimes, a warm cup of tea, coffee, or even water can help kick-start your digestion. The warmth may help relax your digestive muscles, making it easier to have a bowel movement.

Relax and try deep breathing exercises

If you’re feeling stressed or anxious, take a few moments to relax. Practicing deep breathing or gentle meditation can help lower stress, which may positively affect your digestion.

Sometimes, just taking a break from your busy itinerary can make all the difference.

Over-the-counter (OTC) medications

If natural remedies aren’t doing the trick, there are several OTC options that can help relieve constipation.

Mild laxatives, like bisacodyl or senna, encourage your digestive muscles to contract and help move things along. Stool softeners, like docusate sodium, work differently—they add moisture to the stool, making it softer and easier to pass without straining.

Both laxatives and stool softeners can provide short-term relief but should be used sparingly to avoid dependence. If you’re unsure about what to try or want guidance on safe options for travel, don’t hesitate to check in with a healthcare provider. Packing a small bottle of a trusted OTC option might be helpful, especially if you’re prone to constipation during travel.

Read our full guide on how to make yourself poop for more.

When to see a doctor about constipation while on vacation

In most cases, constipation is temporary and will go away with some simple lifestyle adjustments. However, there are situations where it’s best to seek medical help:

You should see a doctor if:

• You’ve been constipated for more than three days, and home remedies aren’t helping.
• You experience abdominal pain, bloating, or nausea alongside constipation.
• There’s a small amount of blood in your stool or you’re experiencing discomfort during bowel movements.

You should go to the emergency room if:

• You have severe abdominal pain that doesn’t go away.
• You notice a moderate amount of blood in your stool.
• You’re experiencing signs of dehydration, such as dizziness or a rapid heartbeat.

Questions to ask your doctor about constipation while on vacation

If you’re planning to see a doctor for help with constipation, here are a few questions to ask:

• Could my diet or travel habits be contributing to constipation?
• Are there any medications or supplements you recommend for short-term relief?
• What are safe remedies to use if I experience this issue again on future trips?
• Are there lifestyle changes I can make to prevent constipation while traveling?

How a doctor can treat constipation from traveling

If at-home remedies aren’t cutting it, a doctor may offer additional treatments:

Prescription-strength laxatives

For more stubborn cases, a doctor may prescribe a gentle laxative to help move things along. These are often stronger than over-the-counter options and should be used as directed by your healthcare provider.

Stool softeners

If your stool is particularly hard, a stool softener may be recommended to help make it easier to pass. These work by drawing water into the intestines to soften the stool.

Hydration therapy

In cases where dehydration is a factor, a doctor may recommend hydration therapy. This can include electrolyte solutions to restore balance or IV fluids if dehydration is severe.

Frequently asked questions: constipation while traveling

It’s normal to have questions about how to avoid or manage constipation on vacation. Here are a few common ones:

How long does travel constipation typically last?

Travel constipation usually lasts a few days or until your body adjusts to the new routine.

For most people, it’s a temporary issue that improves with hydration, movement, and dietary adjustments. If constipation persists beyond a week or is accompanied by pain, it might be time to consider seeing a doctor to rule out any underlying issues.

How can you prevent constipation from traveling?

To prevent constipation while traveling, try sticking to a few simple habits: drink water consistently, include fiber in your meals, and aim for some physical activity each day. Even light exercise or a short walk can help keep things regular.

Additionally, maintaining a similar schedule to your one at home—like trying to eat and sleep around the same times—can help keep your digestive system in sync, reducing the chances of travel-related constipation.

Are certain foods better for preventing constipation when traveling?

Yes, foods that are high in fiber, like fruits, vegetables, whole grains, and nuts, can promote regular digestion and help prevent constipation.

If you’re dining out, try choosing options that include these ingredients. You can also pack some fiber-rich snacks, like apples, almonds, or a few high-fiber granola bars, to keep your digestion on track.

Can supplements help with travel constipation?

Some travelers find it helpful to bring along a mild fiber supplement or probiotic to support digestion during trips.

Fiber supplements can help ensure you’re getting enough fiber even if your vacation diet changes, while probiotics can promote healthy gut bacteria balance, which may help prevent constipation. However, you should consult your healthcare provider about supplements to find what’s best for your body and travel routine.

Managing constipation while traveling

Travel constipation is a common experience that can often be prevented or relieved with a few simple adjustments. By drinking enough water, adding fiber to your diet, and keeping your body moving, you can support a healthier digestive system even while on the go.

If constipation becomes more than a temporary annoyance, you should consult a healthcare provider. Your digestive health is important, so taking steps to prevent or manage constipation can help you enjoy a smoother, more comfortable vacation.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Pallabi Sanyal-Dey, MD.

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