How to Overcome Constipation Whilst on Holiday

Vacations are supposed to be a time for fun and relaxing. Many of us let our normal routine completely go and just follow our whims. While this seat-of-the-pants lifestyle is perfectly fine every once in a while, it can have unintended effects on our bodies. One of the most common is constipation.


There are many reasons that your digestive track starts to go haywire on vacation. The change in routine that makes holidays so relaxing, negatively affects your bowels. The biggest part of this is that many of us alter our diet in extreme ways. Also, when away from the comfort of home and routine, it is easy to forget to drink enough water and bathrooms are often not conveniently located.

Constipation can be a huge pain to deal with while you are trying to enjoy yourself and relax. Luckily, there are some key strategies for avoiding this pitfall and enjoying your vacation to the fullest.

Be Aware of Your Food Intake

Certain foods are awful for your digestive track. And they tend to be readily available in large quantities when you are eating out for multiple meals and not tracking what you consume. It is okay to go a little off your normal diet while on vacation, but paying attention to what goes in your mouth can make getting it out the other side worlds easier.


A quick guide to foods to watch:
  • Caffeine: As easy as it is to go over a cup or two a day on vacation, it can do awful things to your gut!
  • Products with white flour: This means watch the amount of sandwiches, burgers, crackers, bagels and cereals containing white flour… all sorts of things.
  • Alcohol: There is a tendency to over-indulge in alcohol on vacation. However, its normal dehydrating effects can be compounded by infrequent water consumption (which also tends to happen on vacation).
  • And a few more: White rice, Red meat, fast food, dairy, gluten (for those sensitive), potato chips, and chocolate.

This doesn’t mean don’t indulge… but stay aware of what you consume to avoid negative effects that could spoil your time!

And a quick guide to foods that will help the problem and are usually available in vacation spots: Beans, whole grain bread, ripe bananas, sweet potatoes, pears, plums, apples, dried fruit, nuts, and seeds

Stay Hydrated

Drinking enough water can be tough on vacation. You have other things on your mind, and since many of us spend a lot of time out and about, finding good sources of water can be a challenge. But you don’t need to rely on outside sources to get your supply.

Probably the best plan is just to bring a water bottle with you from wherever you are staying. Each morning, head out with the water you need and make sure you are hitting at least your body’s daily minimum requirement (more if you are consuming lots of alcohol and caffeine, which add to dehydration).


When You Need To Go, Go!!

Do not let fun situations, or less than ideal facilities, stop you. Ignoring your body’s signals doesn’t end up with a happier you. The people you are with will understand if you need to run to the restroom—they have to do it too! As hard as it can be to peel away from the fun, it is less enjoyable to be bloated and uncomfortable your whole vacation.

If the bathrooms where you are few and far between or badly kept, keep your eye out for places and when you see one actively ask yourself if you should stop.



Another bad habit many of us have on vacation is dropping our usual exercise cycle. While you may not be able to do your whole routine on vacation, it is vital to your bowel health to keep up some form of daily exercise.

Exercise helps move your food through your system as well as speeding up and improving other body functions.


Have Fun

In the end, a constipation-free vacation is easy to achieve. Go out, have fun! Enjoy a stress-free time away from work… just don’t forget that your body is with you all the time. You don’t get a vacation from it and even when away it matters that you meet your body’s requirements.