There’s no doubt that travel can open your eyes to new cultures and stunning sights. You might get to relax a little, and we all know it’s good to get shaken out of our predictable routines from time to time.

But your gut can suffer the adverse consequences of this shift from the norm.

For instance, that reliable morning poop ain’t happening. Or the reverse can be true; sending you running to bathrooms in every museum, park, or cafe you visit. Either way, you’re miserable.

Why does this happen?

Gastroenterologist Dr. Marvin Singh offered some possible reasons in a Well+Good interview.

Dr. Singh says traveling is often accompanied by a shift in diet and hydration levels. Plus, getting to your destination isn’t always smooth sailing and your gut doesn’t react kindly to the stress from canceled flights, unfamiliar roads, and travel hijinks of all ilk.

“All these things can impact how we feel because we may get more bloated or constipated, for example, during travel as a result of this shift in our gut microbes and motility," Dr. Singh explains.

True, you can’t predict what detours, mishaps, or delays your adventure may include. (After all, unpredictability is part of the experience!)

However, following these proven tips, you can stack the good gut odds in your favor.

1. JUST ADD WATER

You’re probably vigilant about regularly filling and refilling that water bottle at home and the office. But what happens when you vamoose from your familiar confines and take to the road? Likely, you may neglect vacation hydration, and that's a big mistake as dehydration is a major cause of constipation. For air travel, pack an empty reusable water bottle and fill ‘er up at the water stations near the gates. For road trips or camping, consider toting a large H20 container with which you can refill your water bottles.

2. GET MOVING

With all its digestive health benefits, exercise is especially important while traveling. Like hydration, getting enough movement in your travel day can be tricky. But there are plenty of ways to sneak in your steps, even if your day is filled with planes, trains, and automobiles. Wear good walking shoes, so you can take a brisk walk whenever the opportunity arises. Exploring a new city? Consider ditching the car, skipping the parking headache, and renting bikes for a movement infusion. Stuck in a hotel without a gym? Pace the halls or climb those stairs to up your physical activity tally. Your gut will thank you!

3. DRINK WITH CARE

Pina Coladas poolside. A milkshake at a burger joint. A perfectly made mid-day cappuccino at an Italian bistro. Ahhh, vacation beverages can be so enjoyable! But here’s the thing, drinks laden with sugar, caffeine, or alcohol can irritate the GI system, especially if you already have a sensitive tummy.
According to Healthline.com, coffee and alcohol can speed up digestion, meaning there is less time for the intestines to absorb water, causing water, and diarrhea-like stools.

4. FUEL UP WITH FIBER

It’s no secret that fiber helps keep your digestive system running smoothly. To keep bowel movements regular, it’s best to eat as much fiber as you usually eat at home. That means incorporating fruits, veggies, nuts, and whole grains into your travel menu. But don’t overdo it, experts warn. High-fiber foods combined with dehydration can cause an increase in bloating and constipation.

5. SCHEDULE “GO” TIME

We’ve all been there. Because you’re overwhelmed by all the new experiences, you ignore what your body is telling you. But if your body tells you to go to the bathroom, don’t put it off. Public restrooms or shared bathrooms may not be your cup of tea, but if you ignore the urge, it can lead to or worsen constipation. It’s best to maintain your schedule. For instance, if you always use the bathroom after your first cup of morning Joe, schedule that time into your vacation day.

6. BE PREPARED

Whether you’re flying or driving these days, you can rest assured that there will be travel delays. So, pack some healthy snacks instead of being at the mercy of nasty gas station food or overpriced airport snacks. We’re talking fruit, nuts, and even low sugar, high fiber granola bars.

7. DON’T OVERINDULGE

Vacations are synonymous with indulgence. (Remember that last cruise and your love affair with the dessert bar?) We get it; part of the vacation fun is eating at cool new restaurants and trying new foods. Taste all the tastes, but don’t go overboard. You’ll feel better in the long run, we promise!

8. PRACTICE FOOD SAFETY

The last thing you want to experience on your trip is a foodborne illness or traveler’s diarrhea. Make sure the water is safe to drink, use caution in purchasing food from street vendors, avoid consuming food that has been held without temperature control, and avoid any unpasteurized milk, juice, or dairy product. While you’re at it, practice good personal hygiene, such as washing hands before eating or using an alcohol-based hand sanitizer if soap and running water are unavailable.

9. MIND YOUR ZZZs

Disruptions in your sleep pattern, or circadian rhythm, can be hard to kick when you’re gallivanting across time zones. It’s of particular concern for digestive health because circadian rhythms also play a role in the activity of your gut microbiome. To reduce the effects of jet lag, start your travel well-rested, minimize your alcohol and caffeine intake, and try to sleep on the flight if it’s nighttime at your destination.

10. CONSIDER SUPPLEMENTS

OK, let’s get real here. Chances are your healthy routine may go out the window, right? That’s why it may be wise to pack some digestive support. While we may be partial, we’re big fans of our Digestive Enzymes. When taken daily, they can help break down those hard-to-digest foods, including protein, dairy, raw veggies, fried foods, and alcohol (yes, they can help you with that pina colada). Plus, the formula includes a prebiotic and a 10-strain probiotic blend, featuring Reliably Alive DE111, that supports regularity and gut and immune health.

And, as a bonus, these AVA-Certified Vegetarian supplements available in convenient On-The-Go tins are compact and ready for adventure. Tuck them into your purse or pocket to fend off occasional gas, bloating, and stomach upsets that can put a damper on your vacation plans.

Looking for additional digestive supplement advice before your big trip? Our knowledgeable customer service team is ready to help. Reach them at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972.

These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

https://www.nia.nih.gov/health/concerned-about-constipation#:~:text=Ignoring%20an%20urge%20to%20have,the%20delay%20is%20too%20long.