Travel lighter: Pro-tips for smoother bathroom breaks on the go

When traveling, don’t just sit and sleep. Walking around simulates muscle contractions in the digestive system, which helps you poop.   

So you’re on a vacation—and apparently, so is your ability to poop. What is it about going on trips that suddenly make our bathroom habit so difficult and straining, even to the most regular among us?  

“The infrequent or irregular passing of stool when you’re on a vacation is so common, there’s actually a name for it—traveler’s constipation,” says Frederick D. Leelin, MD, a gastroenterologist from top hospital in the Philippines Makati Medical Center (MakatiMed). “If your travel involves flight, the constipation is likely due to dehydration from dry airplane air. Hours of sitting prevent muscles from contracting to help move the food you eat through your digestive system. Crossing time zones throws your circadian rhythm out of whack, messing up not just your sleep routine but your regular bowel movement too.” 

Traveler’s constipation also happens when vacationers put their healthy eating habits on hold, indulging in fried and fatty food instead of fiber-rich fruits and greens, which are guaranteed to make you go. “But traveler’s constipation can simply be caused by your being in new and unfamiliar territory,” adds Dr. Leelin. “When there are passengers waiting in line for you to finish using the plane’s restroom, you tend to get self-conscious and hold it in.”   

Thankfully, the condition is temporary and can even be resolved while you’re still on holiday with a few simple tricks from MakatiMed: 

Drink. From during the flight to when you’re exploring tourist attractions and sitting down to sample local cuisine, drinking softens stool, making it easier to pass. “Choose water over soda and alcohol. Both have diuretic properties, which will just get you dehydrated,” advises Dr. Leelin.

Eat. “Fruits are a tasty and healthy way to stay hydrated. Apples and pears have high water content, while papaya and prunes are natural laxatives,” the doctor explains. “Vegetables, of course, are an excellent source of fiber and water, which you need. Include leafy greens like broccoli, kale, cabbage, and lettuce in your meals.” 

Move. Don’t spend your holidays just sitting and sleeping. “Walk as much as you can, and use your hotel’s gym or pool to squeeze in some exercise. Physical activity stimulates muscle contractions in the digestive system, which helps you poop,” reminds Dr. Leelin.

Get a little help. If you still haven’t gone and your constipation’s making you bloated and gassy, relieve yourself with an over-the-counter laxative. Teas with senna and powdered drinks containing psyllium fiber are more “natural” laxatives that also do the job nicely. “Timing is of the essence when it comes to laxatives,” warns Dr. Leelin. “Laxatives take effect between 6-12 hours, so if you have a full day of plans and don’t have access to a bathroom, make sure you do your business before you leave your accommodations.” 

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.