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Did you know we can uncover many helpful clues about gut health if you experience constipation while traveling? I talk about travel and constipation a lot in my practice because it is a common complaint with having gut imbalances. 

As a Functional Medicine Gut Health Registered Dietitian, I believe your bowel movements (or lack thereof) can reveal great insight about potential microbiome imbalances. While “poop talk” might be a little TMI for some, it’s essential to pay attention to the texture, consistency, frequency, and ease of your bowel movements to understand potential imbalances, deficiencies, and stressors. 

In addition, constipation while traveling (we will refer to it in this article as “travelers’ constipation”) can serve as a key indicator of dysbiosis (an imbalance of gut bacteria). Whenever I start working with a new client, I ask if they notice constipation while traveling because it can help us uncover the root cause of bloating, gas, and stomach pain. 

If you need help understanding the connection between travel and constipation or if you experience constipation regularly, consider these constipation remedies. They can help quickly relieve unwanted symptoms so you can return to feeling amazing while traveling or on vacation.  

WHAT IS THE CONNECTION BETWEEN TRAVEL AND CONSTIPATION?

First, let’s define constipation! Constipation is a dysfunction within the gut that occurs when bowel movements are irregular. Bowel movements are considered regular when they happen at least once per day and are smooth, soft, and snake-like in shape. Bowel movements of less frequency should be classified as constipation. 

My poop chart deep dive will help you understand what is normal and what is not in terms of bowel movements. 

Signs of constipation include:

• Regular, yet incomplete bowel movements 
• Having fewer than 3 bowel movements per week
• Stool that is dry, lumpy, and hard
• Difficulty passing stool despite feeling the need to
• Pain when passing bowel movements
• Stomach pain and discomfort 
• Bloating and gas 

Since “poop talk” doesn’t happen often in many social circles, it might come as a surprise to learn that many adults and children experience constipation. However, despite being a common occurrence, constipation is not normal. Any signs of constipation should be investigated further to understand the root cause. 

When we travel, our routines and environment can change drastically. Early flights and being in a different time zone might cause a sudden change in our circadian rhythm and amount of sleep. We might not stay as hydrated as usual compared to when we are home. We also might be in a completely different environment around microbes we aren’t generally exposed to. 

When we have a well-functioning gut and a robust microbiome, we can quickly adapt to sudden changes and stressors on our bodies. When we have a compromised gut, however, we are more likely to experience sudden changes in our gut motility, which can cause travel constipation. 

COMMON CAUSES OF CONSTIPATION WHEN TRAVELING 

There are several root causes of constipation when traveling, many of which can be addressed through simple lifestyle and diet changes. 

The most common causes of travel constipation include the following:

• Dehydration or inadequate water intake
• Sedentary lifestyle or lack of physical movement
• A low fiber diet
• Circadian rhythm disruptions 
• Lack of sleep 
• Time zone changes 
• Dietary changes (eating more processed foods or foods you normally don’t eat) 
• Routine changes 
• Travel stress 

Other general causes of constipation not related to travel (but that can be playing a role) include the following: 

• Nutrient deficiencies
• Stress
• Nervous system dysregulation 
• Certain autoimmune conditions
• Small Intestinal Bacterial Overgrowth (SIBO) 
• Leaky gut syndrome
• Sluggish liver 
• MTHFR 
• Clogged drainage and detox pathways
• Diabetes and blood sugar dysregulation 
• Gastrointestinal disorders such as Diverticulitis, Ulcerative Colitis, and Irritable Bowel Syndrome (IBS) 
• Food sensitivities 
• Immune system dysfunction 
• Pregnancy 
• Neurological disorders 
• Psychological disorders
• Certain medications, such as opioids or antidepressants
• Supplements such as iron and calcium 

Once you understand the cause of your constipation, you can determine the best remedies to relieve your bowels while traveling. Working with a functional practitioner might be necessary to experience relief in some chronic or extreme cases. 

Learn more about how my Microbiome Makeover can help address the root causes of gut issues and relieve these common causes of constipation.By utilizing advanced functional medicine labs and a deep understanding of your unique biochemistry, we’ll work together to map out a personalized, hands-on plan to restore and optimize your gut health—for the long haul. 

You can learn more about the Microbiome Makeover program and apply to work with me 1:1 here.

11 TRAVEL CONSTIPATION REMEDIES THAT ACTUALLY WORK

Addressing acute or chronic constipation is crucial because it dramatically inhibits the body’s natural detoxification process. This can cause toxins to reabsorb and recirculate into the bloodstream, leading to unwanted symptoms like gas, fatigue, and bloating. Yuck!

These at-home (or on the road) constipation remedies often successfully address constipation and provide relief while traveling. 

Increase Magnesium 

50% of Americans consume less magnesium than the average requirement, leaving many magnesium deficient. In addition, our soil lacks magnesium, and we also lose magnesium with stress. This poses a problem because magnesium is considered the “master mineral” and is required for countless physiological functions, including regulating digestion and bowel movements. Hence, increasing magnesium intake can aid in travel constipation. 

There are several different forms of magnesium that support healthy bowel movements. 

The following magnesium forms can be helpful for constipation relief:

Magnesium Citrate (top recommended) is a gentle form of magnesium with a laxative effect.

Magnesium Oxide is a more potent form with a more intense laxative effect. Side effects include bloating and digestive discomfort, making it not an ideal option for those with digestive issues.

Magnesium Glycate– This form uses an amino acid called glycine to increase magnesium absorption in the body.

My favorite magnesium MVP, BiOptimizers Magnesium, contains a well-rounded blend of different magnesium forms. It is easy to travel with and practical to keep on hand. 

Added bonus: it can help aid restless sleep if you find yourself having a hard time adjusting to a time change, circadian rhythm change, or routine shift. 

A few other key players to consider is bringing a topical magnesium lotion in your suitcase along with Pristine Hydro Electrolyte Balance Powder, which contains magnesium bicarbonate, calcium, sodium, and silica to support healthy bowel function and regularity. 

A Little, But Not Too Much…Fiber 

Although increasing fiber intake is usually the first recommendation for relieving constipation, the evidence to support this is conflicting.

Numerous trials have shown that certain fiber supplements increase stool frequency and can improve symptoms of constipation. Dietary fiber works by absorbing water, increasing the bulk of your stool, and speeding up movement through the intestine. This can help aid in the relief of constipation. 

However, several observational studies haven’t found a link between low-fiber diets and constipation.

My take on increasing fiber for constipation is that it is an essential nutrient for optimal digestive health when it comes from whole foods in their natural state and is part of a well-rounded diet. You can increase your regular fiber intake naturally while traveling by making sure you are consuming fiber-rich foods, such as flaxseeds, chia seeds, and fruits like kiwi, apples, avocado, figs, and prunes, along with vegetables like leafy greens, sweet potatoes, and broccoli sprouts. 

However, I do find that adding additional fiber supplements can often do more harm than good for the gut, especially in those with compromised gut function and dysbiosis. Therefore, don’t stress about adding too much extra fiber from sources like psyllium, inulin, pectin, or glucomannan, for example, for constipation relief. 

It’s important to note that if you add fiber to your diet, you must compensate by ensuring you also drink adequate amounts of water. Proper hydration will ensure water is drawn into the colon to increase the water content of the stool. 

Hydrate Properly 

There’s a difference between drinking enough water and absorbing the water we drink. It is common to naturally drink less water while traveling. In addition, we might be in hot climates and lose more fluids through activities, and the heat causes more sweat. 

To ensure adequate hydration, pack a container you can easily fill throughout your trip. If possible, fill your water bottle with filtered water. 

To absorb more water into our cells, adding a pinch of Celtic sea salt or bringing electrolyte ampules (such as Quinton minerals on Fullscript) can also support hydration and healthy bowel movements. 

Some evidence also supports drinking warm water to relieve constipation. Each morning of your trip, start your day with a warm cup of water, a squeeze of fresh lemon, and a pinch of Celtic sea salt to encourage lymphatic drainage while also stimulating the bowels. 

Support your Vagus Nerve 

Stimulating the vagus nerve may help with constipation and other gut-related imbalances. Enemas, humming, deep breathing, and other stretches and movements can support the vagus nerve. 

Start with the 4-7-8 breathing exercises in the morning after waking and again in the evening before sleep for about 7-10 minutes each session. To do this, breathe in deeply from your belly for 4 seconds, hold for 7 seconds, and then breathe out for 8 seconds. 

To stimulate your vagus nerve even further, try humming to activate vibration on the vagus nerve. When breathing out, try humming for as long as you can (even beyond the 8 seconds and however long you can before taking another deep breath in for 4 seconds). 

Walk 10,000 Steps Per Day 

Exercise is commonly recommended for managing constipation, based on the idea that it shortens intestinal transit time. A recent review found that exercise (including walking) significantly improved symptoms of constipation. 

Sometimes, traveling means we might be sitting in a board meeting all day for a few days. Other times, it means a vacation where you’re hiking, walking around at a theme park, or walking up and down the beach. 

If your travel plans don’t involve movement naturally, a good goal is to ensure you get 10,000 steps per day. 

Daily movement is also essential for opening detox and drainage pathways that support healthy bowel movements. 

Bring a Castor Oil Pack 

If you know you always experience constipation while traveling, bringing high-quality castor oil and a cotton pack can help support your liver, lymphatic, and bowel pathways to support occasional travel constipation. This might be difficult if you are flying since the glass bottle can break in a suitcase, so I would only recommend this if you are driving or can pick up good quality castor oil from a local health food store in the area you’re traveling to. 

This article provides exact directions, recommendations, and information on using castor oil packs to support gut health specifically. 

Bring a Traveler’s Probiotic 

While I always recommend a GI Map stool test to identify exactly what bacteria is out of balance to customize a probiotic, I often find similar patterns of low bacteria in results where traveler’s constipation is common. 

I often find that probiotics that contain a combination of Bifidobacterium and lactobacillus strains help relieve travelers’ constipation, as these strains are typically low in individuals with constipation and in those who are more sensitive to routine changes. 

A recent review found that supplementation with Bifidobacterium or Lactobacillus increased stool frequency by 0.8 bowel movements per week and reduced intestinal transit time by 15 hours in constipated adults. 

A great probiotic that contains both bifidobacterium and lactobacillus is Klaire Labs Ther-Biotic Complete, which can be found by searching the catalog on Fullscript. 

Akkaramansia is another strain of good gut bacteria that is typically low when experiencing constipation, gas, and stomach discomfort. 

Add in Resistant Starch

Probiotics often get the most attention when it comes to gut health, but we can’t forget about the value of prebiotics in supporting a healthy microbiome. Prebiotics provide the food for good gut bacteria to thrive. The best way to get prebiotics is to eat foods containing natural prebiotic fibers and starches. 

One of the best prebiotics is resistant starch, which you can get through potato starch or by cooking and cooling starches such as rice, potatoes, and squash. 

To increase your consumption of resistant starch while traveling, include: 

• Bananas that are less ripe and more green 
• Plantains
• Onions 
• Garlic 
• Leeks 
• Oats
• Cooked and cooled starches

While your body can’t digest or absorb resistant starch, the enzymes in your gut can. Resistant starch feeds the beneficial bacteria in your gut and can help regulate your bowel movements. 

Drink Aloe Vera Juice

Aloe vera juice is naturally high in fiber, which is an effective travel constipation remedy. However, aloe vera also contains potent compounds with laxative properties, such as barbaloin and anthraquinones. 

The compounds in aloe vera juice increase intestinal water content and stimulate mucus secretion in the colon. To use aloe vera juice as a constipation remedy, start with 1 fluid ounce and work your way up to 4 fluid ounces as your body adjusts. Lakewood Organic has a pure aloe juice that I often recommend for occasional constipation relief. 

In addition, barbaloin, one of the major components of aloe vera, acts as a laxative by enhancing motility and stimulating mucus secretion in the colon. However, the evidence to support aloe vera supplementation for constipation is mixed, so more research is needed.

Want to take it up a notch? 

Consider finding and adding some high-quality MCT oil or extra virgin olive oil to your aloe juice to increase bowel movements while traveling. 

You should always consult your doctor and health practitioners before trying any new supplement, such as aloe vera. 

Take It Up A Notch With A Natural Laxative

Using anything that has a laxative effect, even a natural alternative, is not safe or recommended as a long-term solution. 

For occasional relief for constipation while traveling, combining herbs such as cascara,  senna, triphala with magnesium oxide can achieve more immediate results overnight for the occasional bout of constipation due to traveling. 

Triphala is an Ayurvedic herbal blend. In one study, patients with constipation who were treated with a supplement containing Triphala experienced significant improvements in bowel movement frequency and other symptoms.

Colon Rx by Designs for Health (available on Fullscript) is a natural laxative that combines magnesium oxide and Triphala to support occasional constipation relief. 

You should always consult with your doctor and health practitioners before trying any new supplement, such as herbs and magnesium, for constipation relief. 

Make Your Own Squatty Potty 

The Squatty Potty might get a lot of laughs, but it can be quite helpful for constipation. If you’ve never heard of the Squatty Potty, it is a toilet stool that raises the knees above the hips for a natural squatting position. Squatting straightens the rectoanal canal, which reduces the need to push or strain to have a bowel movement. 

The bend in your colon keeps stool stored until you’re ready for a bowel movement. While sitting on a standard toilet, your posture causes a crook in the colon, blocking it from eliminating smoothly. The Squatty Potty gently shifts your posture to remove the crook and allow your colon to eliminate a bowel movement itself.

Evidence from two studies shows that using a Squatty Potty increases the sensation of satisfactory bowel emptying and reduces straining in patients with constipation. 

But let’s be real: Taking an actual Squatty Potty stool on a trip might not be the most realistic packing essential. You can get creative while traveling to mimic the same shape and height the Squatty Potty stool provides. Think about how you can use a stack of books or an object around the hotel to rest your feet on that can mimic a similar position while using the toilet. 

ADVANCED SUPPORT FOR TRAVEL CONSTIPATION RELIEF 

Sometimes, constipation continues after travel. If you notice frequent and regular bouts of constipation, it is worth exploring how to address the root cause. 

Complete a Seasonal Reset to Support Frequent Constipation 

I’m a big proponent of implementing a reset at the change of seasons to reduce the burden on the digestive system and allow the body to rebuild good bacteria. This reactivates optimal digestion of food, activation of enzymes, assimilation and absorption of nutrients, and elimination of waste while enhancing daily detoxification. 

In addition, a clinically guided gut reset can support liver congestion and help improve digestion, constipation, and energy. And no, a juice cleanse won’t cut it! 

I recommend using whole foods and targeted supplements to get the most out of a seasonal Gut Reset. Learn more about my guided Gut Reset here! 

Address Your Unique Chemistry and Gut Imbalances

Addressing any gut dysfunctions and imbalances is arguably the best long-term solution for constipation. I recommend working with a functional practitioner to use a GI Map Stool Test and determine exactly what is going on in the gut. This is the only sure way to formulate a targeted and customized approach to a complete gut transformation instead of simply masking the symptoms of constipation with temporary relief. 

Microbiome Makeover 

You shouldn’t have to live with discomfort, brain fog, or unpredictable digestion. There’s a better way! My signature program, Microbiome Makeover, is a clinically designed 4-phase program that utilizes advanced functional medicine labs and a deep understanding of your unique biochemistry. 

We’ll work together to map out a personalized, hands-on plan to restore and optimize your gut health for the long haul. If you’re ready to invest in your long-term gut health because you know it’s the foundation of everything, simply fill out this quick application so we can make sure this is the perfect fit for you. I can’t wait to support you!

WHEN TO SEE A DOCTOR FOR CONSTIPATION

In extreme cases, seeing a doctor to rule out underlying causes for constipation might be necessary. For example, if you experience any of the following, seek medical attention:

• Consistently can’t pass a bowel movement in 4-5 days
• See blood in the stool
• Experiencing extreme pain when trying to pass a bowel movement

WRAPPING IT ALL UP

Travel and constipation often occur when the gut is out of balance. The next time you travel, consider these natural solutions to support and encourage healthy bowel movements. 

Since constipation prevents the body from detoxing properly, it’s essential to address acute or chronic constipation occurrences as soon as possible. 

Healing your gut is not about another restrictive diet or endless supplements. It’s about uncovering exactly what your body needs and creating a strategy that fits YOU. That’s why I take a high-touch, deeply personalized approach—so you’re supported every step of the way with expert guidance and science-backed solutions.

The Microbiome Makeover program is a great way to discover the root causes of your constipation and determine the best roadmap to healing. It’s a proven approach to improving long-term and short-term constipation while transforming your gut health! 

Let’s talk about your unique gut healing journey. Share a comment below, and let’s start a conversation! Or feel free to contact me personally with any questions! 

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