Why do I get constipated when I travel? – 08/17/2023 – Balance

A reader submitted the following question to The New York Times’ Ask Well section: My bathroom habits are fairly regular at home, but as soon as I go out on the road, constipation, or constipation, hits me. Why do I always have this problem on vacation, and what can I do about it?

The answer is that scientists don’t know exactly how many people experience difficulty with bowel movements on vacation, a phenomenon sometimes called “traveler’s constipation.”

But Dr. Satish Rao, a professor of medicine at the University of Augusta in Georgia who studies constipation, said that in his experience it is quite common, affecting perhaps one in three people.

Having a bowel movement two or three times a week up to three times a day is normal, Rao said. But if you’re doing it much less often, or if your stools are lumpy and hard to pass, you’re probably constipated.

If your trip involves a long flight, you can often blame dehydration and immobility, said Dr. Madhulika Varma, chief of colorectal surgery at the University of California Medical Center in San Francisco.

Airplane dry air can dehydrate you, and some travelers may consume fewer drinks on flights to avoid getting up frequently, Varma said. If you become dehydrated, your body can draw more fluid out of your colon, leaving behind hard, lumpy stools that can be difficult and painful to pass.

Sitting for too long, Varma said, can slow the muscle contractions that move food through the digestive system.

Breaking your sleep routine could also be to blame. Changing time zones can disrupt your circadian rhythm, the internal clock that regulates sleep and digestion, Rao said: “If you’re not waking up at your usual time, your colon gets confused.”

This can happen even if you don’t cross time zones, said Erin Toto, a gastroenterologist at Penn Medicine. Sometimes small changes to your typical eating and sleeping routine can throw things off balance.

The best way to prevent constipation is to be proactive with diet, sleep and hydration, Toto said.

A few days before your trip, be sure to drink enough fluids, especially if you’re going to high altitudes or hot climates, said Samita Garg, a gastroenterologist at the Cleveland Clinic.

Rao warned against bubbly drinks like sparkling water or soft drinks. While they can help with hydration, they can make you feel gassy and bloated.

Try to limit the amount of alcohol you drink, too. It can cause or worsen dehydration.

If your schedule allows, Garg said, you could try shifting your sleep schedule to the time zone you’ll be visiting. Once there, exercise, even just a 15-minute walk, can stimulate your colon.

Try not to overindulge in fatty meats, fried foods or foods high in dairy, Garg said. These take longer to break down in the intestines. She recommended the “three Fs”: fluids, fiber, and fruits (and veggies).

Prioritizing fiber is key. Recommendations vary from person to person, but most should get at least 25 grams of fiber a day, Varma said.

Soluble fiber supplements like psyllium tend to work well for constipation, she said. But be sure to take it with water, which makes the stool softer and easier to expel. And it’s always a good idea to check with your doctor before taking any supplements.

Fermented foods like sauerkraut, kimchi or yogurt can also help keep the gut microbiome healthy, which aids in digestion, Rao said. And drinking coffee can stimulate the urge to go to the bathroom.

Over-the-counter laxatives can help, but not all are best for travel. Toto recommended polyethylene glycol, which tends to cause less cramping and diarrhea than stimulant laxatives like bisacodyl.

If it’s been a few days and you haven’t had a bowel movement, don’t panic, Toto said. “It’s definitely a myth that you need to poop every day,” she said.

Rao recommended calling a doctor if you go beyond three times the normal period for you. If you usually go every other day, you can probably go a week without a bowel movement.

No matter what, experts say, call a doctor if there’s blood in your stool or if you’re in a lot of pain. And if you don’t feel like doing it, Varma said, it’s best not to push or push too hard. This can cause a host of other problems, such as hemorrhoids.

Translated by Luiz Roberto M. Gonçalves