7 Tips to Help
with Travel
Constipation

CONSTIPATION EDUCATION

Whether you are traveling for work or play, a trip can shake up your routine. Changes to your diet and sleep habits can affect bowel regularity when you’re on the road. But with a little planning, you can minimize travel constipation. Here are seven tips to help you enjoy your trip without worrying about a backed-up gut. 

The information provided on this site is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional for medical advice, diagnosis and treatment.

Focus on Probiotic Foods Before Your Trip

Studies indicate that probiotics (live bacteria and yeasts that are good for you), may help minimize constipation symptoms. In the days leading up to your trip, try adding more probiotics to your diet with foods like yogurt, sauerkraut, kimchi, tempeh and miso, as well as beverages like kefir and kombucha.

Pack a Reusable Water Bottle

Fresh water isn’t always at your fingertips when you’re traveling, and buying bottled water can quickly get expensive. Take a reusable water bottle with you to stay hydrated and avoid travel constipation. 

Pack High-fiber Travel Snacks

Between fast food, vending machines and airplane meals, travelers encounter a lot of high-fat and processed snacks. Boost your fiber intake while traveling by packing snacks like fruit, cut veggies and whole-grain crackers or cereals. If you are flying, check the Transportation Security Administration guidelines for foods you can take on a plane. 

How Can I Find

Relief from Occasional Constipation?

For constipation relief, try an osmotic laxative like MiraLAX®.
Unlike stimulant laxatives, osmotic laxatives work naturally with
the water in your body — without harsh side effects such as gas,
bloating, cramping or sudden urgency.

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Anticipate Changes in Sleep

Your gastrointestinal tract is connected to your circadian rhythms, or your body’s internal clock. To stay regular across time zones, prepare by incrementally moving mealtimes and bedtime closer to the schedule of your destination — even just a little bit can help your body get enough rest to keep things moving.

Stick to an Exercise Schedule

Exercise is another daily routine that can be hard to stick to while traveling. Moving our bodies keeps our digestive system moving, so make frequent stops to stretch your legs, build-in exercise time at the hotel gym, or plan time for activities that get your body moving.

Balance Treats with Healthy Eating

Visiting iconic eateries and sampling local cuisine is part of the joy of travel. Give yourself permission to enjoy the foods your destination is known for and find the balance your system needs by including fiber-rich options in your meals, like fruit with breakfast and vegetables as sides. 

Pack MiraLAX® Mix-In Pax

Perfect for travel, MiraLAX® Mix-In Pax are portable packets that easily fit in your carry-on, handbag or backpack. You can mix them with your favorite beverage for on-the-go relief from occasional constipation. 

  1. National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms and causes of constipation. Updated May 2018. Accessed March 13, 2023. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation
  2. Johns Hopkins Medicine. Bloating: causes and prevention tips. Accessed March 15, 2023. https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips.
  3. Booth S, WebMD. Causes of painful bowel movements. Updated April 22, 2021. Accessed March 15, 2023. https://www.webmd.com/digestive-disorders/painful-bowel-movements-causes. 
  4. Cleveland Clinic. Tenesmus. Updated August 25, 2022. Accessed March 15, 2023. https://my.clevelandclinic.org/health/symptoms/24107-tenesmus. 
  5. Coelho S, Health. How often should you poop? Updated November 7, 2022. Accessed March 15, 2023. https://www.health.com/condition/digestive-health/how-often-should-you-poop. 
  6. Stinchcombe C, Health. When does constipation become an emergency? Updated September 25, 2022. Accessed March 15, 2023.  https://www.health.com/condition/constipation/when-is-constipation-an-emergency. 

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