Reliable Constipation Relief For Travelers

Travel constipation is a common phenomenon, often caused by changes to your routine, environment, stress levels, diet, and more. It can be inconvenient and uncomfortable, but there are ways to get relief. Staying hydrated, active, and consuming high-fibre foods can help prevent and relieve constipation. Additionally, consuming probiotic-rich foods, drinking prune juice, and using laxatives or stool softeners can also be effective remedies.

Staying hydrated

Drinking enough water can help encourage a bowel movement and make stools softer and easier to pass. It is recommended to drink at least half your body weight in ounces of fluid per day, and to carry a reusable water bottle with you, keeping it filled with water, spring water, fruit juice, or other non-caffeinated drinks. It is also important to avoid caffeine and alcohol, as these can cause dehydration.

In addition to water, there are other beverages that may help stimulate the urge to go to the toilet. These include lemon juice, prune juice, tea, coffee, and clear soups, which can help lubricate the digestive system and soften stools.

It is also important to remember that increasing your fluid intake should be accompanied by an increase in fibre intake. Fibre helps to add bulk to your stools, making them easier to pass. High-fibre foods include whole grain crackers, dried or fresh fruit, fresh vegetables, and whole grain cereals.

Eating fibre-rich foods

There are two types of fibre: insoluble and soluble. Insoluble fibre passes through the digestive tract intact, increasing the bulk and frequency of your stool. Soluble fibre absorbs water and forms a gel-like consistency, softening the stool and reducing blood cholesterol and sugar levels. A healthy mix of both types can reduce symptoms of bloating, gas, and constipation.

When travelling, it is important to plan meals and snacks that include fibre-rich foods. Good sources of insoluble fibre include the skins and seeds of fruits and vegetables, whole-grain crackers, whole wheat bread and pasta, oatmeal, bran flake cereals, and whole grain cereals. Soluble fibre can be found in apples, pears, prunes, kiwis, blackberries, oranges, grapefruit, spinach, Brussels sprouts, broccoli, legumes, and chia seeds.

It is recommended that adults get 22 to 34 grams of fibre per day. However, it is important to increase fibre intake gradually, as a sudden increase in fibre intake can cause gastrointestinal symptoms such as gas, cramping, or bloating. Additionally, drinking plenty of water and other liquids will help the fibre work more effectively in the body.

Avoiding high-fat foods

High-fat foods can be a major cause of constipation, especially when consumed in excess. This is because the body has difficulty processing fats, which take a long time to break down. Additionally, most high-fat foods are low in fibre, which is essential for healthy bowel movements. Therefore, it is important to limit your intake of such foods when travelling to avoid constipation.

Examples of High-Fat Foods

Fried foods, such as French fries, doughnuts, onion rings, and heavily breaded foods like fish, are high in fat and should be avoided. These foods take longer to digest and can slow down your digestive tract, leading to constipation. Similarly, greasy foods like oily foods, butter, and grease can also contribute to constipation.

Dairy Products

Dairy products like cheese, ice cream, and milk have a high calcium content, which can lead to constipation in some individuals. Additionally, dairy products tend to be low in fibre, further contributing to constipation. If you are experiencing constipation, it is recommended to limit your intake of full-fat dairy products and opt for fermented dairy products like yogurt or kefir, which can improve gut health.

Red Meat

Red meat is high in protein and fat, making it difficult to digest. It is also devoid of fibre, which is crucial for preventing constipation. Consuming red meat may reduce your intake of high-fibre foods like legumes, worsening constipation.

Processed Foods

Processed snacks and desserts, such as potato chips, pretzels, cookies, and pastries, are high in fat and low in fibre. They also tend to have high salt and sugar content, which can further contribute to constipation. Instead, opt for whole-grain crackers, dried or fresh fruit, fresh vegetables, or whole-grain cereals.

Fast Food

Fast-food meals typically consist of protein and carbohydrates, which are not good sources of dietary fibre. These meals are also usually high in salt, fat, and preservatives, which can cause havoc on your digestive tract.

Bananas

Interestingly, bananas can either help relieve or cause constipation, depending on their ripeness. Unripe or green bananas contain high levels of resistant starch, which can be binding and lead to constipation. On the other hand, fully ripe bananas contain soluble fibre, which can help treat constipation.

Taking probiotics or fibre supplements

Probiotics are live, beneficial bacteria that occur naturally in fermented foods such as kombucha, kefir, sauerkraut, and tempeh. They are also available as supplements. When consumed, they enhance the gut microbiome, which is the collection of beneficial bacteria in your digestive tract that helps regulate inflammation, immune function, digestion, and heart health.

Probiotics can play a key role in helping to relieve constipation. They can help to "balance" intestinal flora by supplementing the gut's natural bacteria. While the exact mechanisms are not yet fully understood, several studies have shown that probiotics can help with constipation. For example, probiotics have been shown to increase short-chain fatty acid (SCFA) production, reduce the pH of the colon, and increase bile salt metabolism, all of which help to stimulate peristalsis (the movement of the intestines that pushes waste through).

Probiotics have been studied for their effects on constipation across a wide range of conditions, including irritable bowel syndrome (IBS), pregnancy, childhood constipation, and constipation caused by certain medications.

In terms of specific strains, the following have been shown to be beneficial in helping to support regularity:

• Bifidobacterium lactis BB-12®
• Bifidobacterium lactis HN019
• Bifidobacterium lactis DN-173 010
• Lactobacillus rhamnosus GG®
• Bifidobacterium lactis BB-12®
• Lactobacillus plantarum
• Streptococcus thermophilus
• Lactobacillus reuteri
• Bifidobacterium longum

Fibre supplements can also help with constipation by adding bulk to stools and making them easier to pass. Examples of fibre supplements include psyllium (Metamucil) and calcium polycarbophil (FiberCon).

It is important to note that not all natural remedies work for everyone, and it is recommended to consult a healthcare professional before taking any supplements, especially if you have any underlying health conditions.

Maintaining physical activity

If you are travelling by plane, train, bus, or car, try to engage in some simple exercises with your arms and legs during the journey. For example, you could walk to some destinations instead of driving, or do an exercise routine in your hotel room. If you are flying, you could try walking around the airport perimeter while waiting for your plane. If you are travelling by car, plan some road stops to stretch your body and do a little walking.

When you reach your destination, prioritise physical activities that you enjoy. For example, you could go for a swim in the hotel pool, or visit a local gym. If you are in a new city, you could try jogging or walking around to explore your surroundings. Aim for around 20 minutes of activity a day (about 150 minutes a week).

If you are unable to leave your mode of transport or accommodation, there are still some exercises you can do. Try stretching, jogging on the spot, or doing some seated workouts.

Frequently asked questions