Constipation and Travel


Constipation and travel; not the most glamorous topic, but an important one to discuss. Travelling can disrupt our regular routines, including our digestive system, leading to constipation. A change in diet, schedule, time zone and lack of privacy can all play a role.

For me, and I’m sure many perimenopausal ladies, constipation can negatively impact upon my pelvic floor, cause discomfort and increase my risk of urinary tract infections.

Holiday constipation is something I struggle with, but fear not here; are a few tips that have helped me manage constipation while I’m away.

  1. Stay Hydrated: Drink plenty of water throughout your journey and during your trip. Dehydration can worsen constipation, so carrying a refillable water bottle and sipping water regularly is crucial.
  2. Fibre-Rich Foods: Try to include fibre-rich foods in your diet, such as fruits, vegetables, whole grains, and nuts. These can help promote regular bowel movements.
  3. Avoid Excessive Caffeine and Alcohol: Both caffeine and alcohol can contribute to dehydration, so try to limit your intake while travelling.
  4. Regular Meal Times: Stick to regular meal times as much as possible. Eating at consistent intervals can help regulate your digestive system.
  5. Exercise: Even light physical activity like walking can stimulate bowel movements.
  6. Don’t Ignore the Urge: When you feel the need to use the toilet, try to go as soon as you can. Ignoring the urge can lead to further constipation. A lack of privacy can sometimes prove difficult on holiday, try to plan in some alone time.
  7. Pack a Travel-Friendly Fibre Supplement: If you think your holiday diet may lack fibre consider packing a travel-friendly fibre supplement. I’m a fan of Nurtrigums, they’re portable, delicious and gently effective.

NutrigumsĀ® HAPPY FIBREĀ® (Inulin) derived from Chicory Root. Vegan Gummies contain a specialist Prebiotic for Adults & Kids Age 5+. An optimum strength of fibre. Simply delicious vegan gummies that deliver a whopping 3.8g of fibre per two gummy serving. Gently relieves constipation and maintains a healthy gut.


You can buy them here.

  1. Probiotics: Some people find that taking probiotics can help improve their gut health and ease constipation. You can check out my favourites here.
  2. Reduce Stress: Traveling can sometimes be stressful which can affect your digestive system. Practice relaxation techniques like deep breathing or meditation to help reduce stress levels.
  3. Over-the-Counter Medications: If constipation persists, you can consider over-the-counter laxatives or stool softeners, but use them sparingly, no one wants a case of the runs on their travels!

I hope by following these tips and maintaining healthy habits you can avoid constipation during your holiday.

Safe travels!

Much love,

Charlotte x

Constipation is a common issue that can happen to anyone during travel. If you experience severe or prolonged constipation, please seek medical advice. Purchased product.


  1. 6 August 2023 / 6:18 am

    For me it’s often the opposite problem. A lack of sleep and rich food gives me an upset stomach and frequent bathroom visits.

    • charlotte
      6 August 2023 / 8:11 pm

      I’m sorry to hear that, both are equally difficult to manage. Thank you for stopping by to read my post. Take care, Charlotte x

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