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Wondered Why Travelling Makes You Constipated? A Doctor Explains

  //travel-leisure.news-articles.net/content/2025/ .. ing-makes-you-constipated-a-doctor-explains.html
  Published in Travel and Leisure on Monday, September 15th 2025 at 8:52 GMT by Onlymyhealth
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Why Travelling Makes You constipated – A Doctor‑Backed Look at the Problem and Its Solutions

If you’ve ever felt the dreaded “trips” after a long flight or a cross‑country road trip, you’re not alone. A recent article on OnlyMyHealth titled “Why Travelling Makes You Constipated – Doctor Explains” dives into the science behind this common travel side‑effect and offers practical advice to keep your digestive system running smoothly while you’re on the move.

1. The Physiological Roots of Travel‑Related Constipation

The article begins by explaining that constipation is a complex, multifactorial issue—particularly when travel is involved. Dr. Elena Ruiz, a gastroenterologist at St. John’s Hospital, is quoted in the piece and highlights three primary mechanisms:

Dr. Ruiz notes that these factors often act synergistically. For instance, dehydration slows peristalsis, while a jet‑lagged body can’t “tune” its bowel schedule to the new time zone.

2. Lifestyle and Dietary Triggers

The article links to the NHS’s “Travelling & Digestive Health” page, which elaborates on how diet and habits change when you’re away from home.

• High‑Fat, Low‑Fiber Foods – Many travelers indulge in fried snacks or large, processed meals. The NHS page stresses that such foods reduce stool bulk and delay transit.
• Alcohol & Caffeine – Both can dehydrate the body. The article recommends limiting these or balancing them with plenty of water.
• Irregular Eating Schedules – Skipping meals or eating at odd times disrupts the gut’s natural rhythm. The NHS guide advises “binge” meals on travel days be followed by a normal breakfast or dinner the next day.

3. Practical Preventive Strategies

To counteract these triggers, the OnlyMyHealth article offers a concise “Travel‑Ready Bowel Checklist” based on Dr. Ruiz’s recommendations:

1. Hydrate Consistently – 8‑10 glasses of water daily, plus a “water bottle” in the cabin.
2. Fiber‑Rich Snacks – Fresh fruit, nuts, whole‑grain crackers. The article links to a “Top 10 Travel Snacks” list on OnlyMyHealth.
3. Move Frequently – Stand up every 45 minutes on flights; take short walks on long drives.
4. Stick to a Routine – Try to use the toilet at the same time each day, even if it’s a few hours after you arrive at your destination.
5. Consider OTC Support – If you’re prone to constipation, a mild bulk‑forming laxative (psyllium or methylcellulose) can be useful. The article references the NHS’s “Over‑the‑Counter Medications” guide for dosage info.
6. Mindful Eating – Avoid large, heavy meals right before bed; allow at least 2–3 hours between dinner and sleep to give your gut time to process food.

4. When to Seek Medical Advice

The article cautions that while occasional travel‑related constipation is normal, persistent issues may signal a more serious problem. Dr. Ruiz advises seeing a doctor if:

• You experience constipation more than twice a week for three months or more.
• You notice blood in your stool, severe abdominal pain, or a significant change in bowel habits.
• Over‑the‑counter remedies don’t help, or you have a history of gastrointestinal disorders (IBS, Crohn’s disease, etc.).

The piece also links to the American College of Gastroenterology’s “Constipation” page for additional screening tools and treatment options.

5. A Few Extra Resources

• NHS Travel Health – Offers broader advice on staying healthy abroad, including tips for maintaining regular bowel habits.
• World Travel Health (WTH) – Provides region‑specific recommendations (e.g., avoiding high‑altitude food changes that can affect digestion).
• “Understanding Your Gut” – A video interview with Dr. Ruiz on the OnlyMyHealth YouTube channel, explaining how gut bacteria can be affected by travel.

Bottom Line

Travel’s biggest threat to your digestive health is not the jet lag or the souvenir shopping; it’s the combination of dehydration, inactivity, and dietary disruption that can slow your bowels. By staying hydrated, eating high‑fiber foods, moving regularly, and maintaining a routine, you can largely sidestep the dreaded constipation that often follows long journeys.

The OnlyMyHealth article offers a clear, doctor‑endorsed roadmap for travelers who want to keep their digestive system functioning as smoothly on a plane or on a road trip as it does at home. Safe travels—and happy bowel movements!