Travel‑related constipation is a common complaint, but research on the issue is limited. Dr. Jessica Duncan, an obesity‑medicine physician and chief medical officer at Ivim Health, says most of the causes begin before a traveler even leaves home.
Why the gut reacts to travel
According to Dr. Duncan, two forces act together. The first is physical: the gut is part of the nervous system and is highly sensitive to changes in schedule and environment. The second is behavioral, involving the loss of daily routines that many people take for granted.
Stress associated with travel activates the sympathetic nervous system, which can hinder digestion, while the parasympathetic system—needed for normal bowel movements—is suppressed. Additionally, travelers often drink less water, move less, and eat more processed foods, further upsetting regular bowel habits.
Who is most at risk
People who already follow a consistent routine for eating, hydration, and activity are more likely to experience constipation when that routine is disrupted. Patients taking GLP‑1 medications also face a higher risk because the drugs can predispose users to constipation, and travel can further disturb their established habits.
Three steps to prevent constipation
1. Increase fiber before departure. Dr. Duncan recommends starting a high‑fiber diet three days before travel, focusing on foods such as kiwi (with skin), pears, lentils, black beans, chia seeds, and berries. She emphasizes that diet is the preferred source of fiber over supplements.
2. Hydrate early and often. She advises drinking at least 16 ounces of water before boarding a flight or beginning a road trip, and maintaining good hydration the day before travel. Electrolyte‑enhanced water can be helpful, but travelers should consult their doctor first. Alcohol should be limited, with a suggested one‑to‑one ratio of water to alcohol, because it both dehydrates and alters the gut microbiome.
3. Move daily. Intentional movement, such as walking around the airport or taking short walks after meals, supports digestion and helps regulate blood sugar. Even a brief 20‑minute walk at a rest stop can make a difference.
Putting it together
Dr. Duncan notes that the first day of travel often sets the tone for the rest of the trip. By planning fiber‑rich meals, staying well‑hydrated, and incorporating regular movement, travelers can maintain a healthy gut and avoid the discomfort of constipation while on the road.
Original reporting: KRDO (Colorado Springs metro) — read the source article.
