Khaberni - Changes in routine, diet, sleep schedules, and other factors can affect the functions of the digestive system and cause constipation while traveling. However, there are steps you can take to maintain regular bowel movement.
Here are 7 measures recommended by experts at "Free Will Health" to avoid traveler's constipation:
1. Keep your body hydrated
It is essential to make an effort to drink plenty of fluids while traveling, as dehydration is one of the main causes of constipation. When your body does not get enough fluids, it compensates by drawing water from the stool in the intestines, which contributes to making the stool hard and difficult to pass.
The best drink choices are: water, natural fruit juices, and soup (broth).
It is also advisable to reduce caffeine drinks like coffee, tea, and cola, as they are all diuretics.
When traveling abroad, drink bottled water to avoid the opposite problem: traveler's diarrhea.
2. Eat a good breakfast
Many people are likely to have a bowel movement in the morning. You can boost this natural push and prevent travel constipation by eating a hearty breakfast, preferably rich in healthy fats.
3. Drink a warm beverage
Another way to stimulate the bowels to empty at the beginning of the day is to drink a warm liquid in the morning, such as coffee or tea or soup.
If you enjoy coffee, have your morning coffee. Coffee, whether caffeinated or decaffeinated, contains compounds that help stimulate bowel movement.
However, you might want to avoid drinking caffeinated coffee for the rest of the day, as excessive caffeine intake can cause dehydration and exacerbate constipation.
4. Make eating full meals a priority
Many travelers eat their meals on the go. The problem is that the digestive system may not process these ready-to-eat snacks as a main meal.
In general, larger meals stimulate intestinal contractions, which in turn stimulate bowel movements at the right time. Whenever possible, sit down, take your time, and enjoy a full meal.
5. Eat plenty of fiber
Dietary fiber is essential to maintaining regular bowel movements, which helps prevent traveler's constipation.
Eating fiber-rich foods while traveling can be somewhat challenging, but with effort and attention, you can get what you need.
Good sources of fiber include fruits, vegetables, and whole grains and bread.
However, when traveling abroad, be cautious with raw vegetables, fruits, and salads to avoid bacterial infections that may cause traveler's diarrhea. It is best to eat only cooked fruits and vegetables. Fruits with thick skins that you can peel yourself are also a safe option.
6. Reduce your intake of ready-made foods
People tend to eat more ready-made foods while traveling for two reasons: the first is the limited options for healthy, full meals. The second is the "vacation mindset" that drives people to eat things they might usually avoid or limit.
Ready-made foods are typically low in fiber, which can contribute to the problem of traveler's constipation.
Try to avoid: fast food, processed meats, potato chips, and baked goods.
7. Move your body
Travel often requires sitting for long periods, whether in a car, train, airports, or airplanes. Physical activity can help your digestive system function optimally.
