At last, your long-awaited vacation is here! But you can't truly enjoy it because a bloated stomach, feeling of fullness, or constipation is getting in the way? Digestive problems on holiday – we've summarized symptoms, causes, and 8 tips for you.
Digestive problems on holiday
The intestine is a "creature of habit." Even small changes in your daily routine, unfamiliar foods and spices, or a different climate can trigger digestive problems. This is particularly bothersome when traveling. Constipation, abdominal pain, or bloating can draw a lot of attention to your stomach, drain your energy, and put you in a bad mood. In short: Travel constipation can spoil sightseeing, beach days, hiking trips, and more.
Recognizing travel constipation
Travel constipation usually develops over a few days. A slightly altered bowel movement rhythm during your holiday is not yet a cause for concern. But how do you know if you're dealing with travel constipation or just an uneasy feeling after a heavy meal?
How often someone has bowel movements varies from person to person: some go several times a day, others only every two to three days. All perfectly normal. The rule of thumb is: if you haven't had a bowel movement for more than three days, you are suffering from constipation. This usually comes with other unpleasant symptoms. Sufferers experience abdominal pain or even cramps, a feeling of fullness, bloating, and the sensation of not being able to completely empty their bowels. If constipation persists for longer than five days, it can even become dangerous, as toxic substances can form in the intestines. It is therefore all the more important to know the reasons for travel constipation, to prevent it, and to have solutions ready in case it occurs.
Discover N°15 FLORA for gut flora now
Advertisement
Causes of travel constipation
Why does digestion so often get out of balance precisely when traveling? The reasons for travel constipation are manifold. The good news is: you have a lot of control over many of them. Once you know what to look out for, some triggers for travel constipation are easily avoidable. Common causes of constipation while traveling include:
- Different daily routine: time differences or a tight holiday schedule. Often, you're already on the go or can't find a quiet place at your usual time for bowel movements.
- Unfamiliar diet: Besides new dishes and unfamiliar spices, it's tempting to feast extensively while traveling. You're likely to eat more, and consume more sugar and fat, which can strain your gut. Usually, even the packed snacks for the journey are unsuitable. Cookies, pretzels, white bread sandwiches, etc., contain hardly any fiber, which is necessary for good digestion.
- Lack of movement: On long journeys by car or plane, you sit a lot. This lack of movement can also make your intestines sluggish and lead to constipation.
- Dehydration: When you're out and about, it's easy to forget to drink enough water, although it's even more important in high temperatures. Alcohol doesn't count here, as it has a dehydrating effect.
- Travel stress and suppressing bowel movements: When you're traveling a lot, it can happen that you hold back from going to the toilet. Sometimes public or unclean toilets also cause discomfort. However, suppressing bowel movements can lead to constipation.
Preventing digestive problems on holiday
Many people know themselves and are aware that they tend to get constipated when traveling. Therefore, it helps to pay attention to healthy digestion even before travel constipation and bloating bother you.
Discover N°15 FLORA for gut flora now
Advertisement
Tip 1: Plenty of fluids
Even when you're on the go, you should try to drink enough fluids. It's best to always have a water bottle with you. Adults should drink about 1.5 liters of water per day. Still mineral water is particularly suitable.
Tip 2: Stay active
On long holiday trips, you should try to stretch your legs now and then. Whether you walk up and down at the gate or on the train, take a break at a motorway service station, or go for an evening stroll on the beach once you've arrived. The main thing is to stay active.
Tip 3: Don't suppress bowel movements
If you feel the urge to go to the toilet, you should go. Are you uncomfortable using a public, possibly unclean, toilet? Perhaps it helps to have disinfectant and tissues in your bag. If you lack privacy, you can cover your ears or listen to music with headphones.
Tip 4: Minimize stress
Especially in the first few days of your holiday, it can be very helpful to give yourself enough time to settle in. An overloaded sightseeing schedule or a long day trip right at the beginning of your holiday can be stressful. Since digestion is very sensitive to stress, you should try to incorporate enough time for relaxation phases in between.
Solving digestive problems on holiday
If constipation, bloating, and feelings of fullness do occur, these tips can help you.
Tip 5: Plenty of fluids and exercise
For constipation: drink plenty of fluids and exercise. A glass of lukewarm water before breakfast can help alleviate unpleasant symptoms. Yoga or other gymnastics exercises can help you relax and get your digestion going.
Tip 6: Stimulating foods
You can also support your digestion with your diet. Fiber-rich foods such as wholemeal bread, oatmeal, or seeds and nuts can help with a sluggish bowel. Fresh pineapple, apricots, or dried plums along with plenty of fluids have a laxative effect. You should avoid white flour products, bananas, or sweets now, as they can worsen your symptoms.
Tip 7: Herbal laxatives
Psyllium husks are an effective herbal laxative. They belong to the soluble fibers and contain mucilage. This not only stimulates digestion but also lubricates the intestines, which facilitates bowel emptying. This herbal laxative is not only vegan but also easily available in pharmacies and drugstores. If you are traveling abroad and have often experienced digestive problems on holiday, then be prepared and take psyllium husks with you.
Tip 8: Abdominal massage
Additionally, you can relieve constipation with an abdominal massage. With the so-called colon massage, the large intestine is stimulated. To do this, lie comfortably on your back. Place your flat hand on the lower right side of your abdomen. With massaging movements and clockwise, stroke towards the upper right abdomen and the stomach. From there to the rib cage and then down to the groin.
With these 8 tips, you can prevent and counteract digestive problems on holiday. They can help ensure that travel constipation doesn't even arise or disappears in no time. This way, you can fully enjoy your holiday time.
DE-ÖKO-006
