Your suitcase is packed, the plane is about to take off... and then it hits: constipation. Many people experience constipation while on vacation. It's annoying, because bloating or stomach pain is the last thing you want to experience when you travel.
Fortunately, there are simple ways to keep your gut happy, even if you deviate from your daily routine. In this article, we share practical tips on nutrition, exercise, and habits so you can enjoy your vacation with peace of mind.
Why are your bowel movements slower on vacation?
- You eat differently (less fiber, more sugars and fats)
- You drink less water
- You move less (long car rides or lazy days at the beach)
- You experience stress or tension when traveling
- You lose your regular morning routine
1. Eat enough fiber, even when traveling 🥝
Fiber is essential for healthy bowel movements. It keeps your intestines active and your bowel movements smooth.
Fiber-rich foods to take away or buy locally:
- Whole wheat crackers, bread or muesli
- Oatmeal or granola
- Fruits such as apples, berries, kiwis and pears
- Dried fruits such as figs, plums or apricots
- Raw vegetables and salads
- Legumes (lentils, chickpeas, beans)
2. Drink lots of water 🚰
On vacation, you often lose more fluids (due to heat, sweating, flying, etc.). And fiber needs that fluid to function properly in your intestines.
👉 Drink at least 1.5 to 2 liters of water per day , and more in hot weather or during sporting activities.
Be careful with alcohol and caffeine: they're actually dehydrating. Alternate each glass of wine or coffee with a glass of water.
3. Exercise daily 🚶♀️🚴♂️
Exercise stimulates your bowels. Even a short walk after eating helps keep your digestion moving.
- Take a morning walk before breakfast
- Take the stairs instead of the elevator
- Swim in the sea or the pool
- Rent a bike and explore the area
- Do a short stretching or yoga session
4. Keep a regular routine 🕗
On holiday you want to get away from it all, but your intestines like structure.
So try:
- Eat at about the same time every day
- Get up early enough so that you can go to the toilet in peace
- Don't postpone a toilet visit for too long
5. Avoid constipating foods 🍞🧀
Some foods can actually slow down your bowel movements:
- White bread, white rice, cookies and pastries
- Lots of cheese and dairy
- Red meat in large quantities
- Sugary snacks
- Too much fast food
Of course you can indulge, but try to combine these products with something high in fiber or some extra water.
6. Consider probiotics 🦠
Healthy gut flora helps with regular bowel movements. Probiotics can be especially helpful during long-distance travel or in countries where your gastrointestinal system is challenged.
Probiotics can be found in:
- Unsweetened yogurt or kefir
- Fermented products such as sauerkraut or kimchi
- Probiotic supplements
According to the Dutch Stomach, Liver, and Bowel Foundation, probiotics can provide support for digestive problems.
7. Use a natural bowel aid only if necessary 🌿
If you do experience constipation, a mild, natural remedy can provide temporary relief:
- Flaxseed (with sufficient water)
- Psyllium fiber (check out our fiber-rich omega bread with psyllium fiber)
- Senna tea (short-term use)
- Lactulose (pharmacy option)
Caution: Do not use laxatives without a doctor's advice.
8. Don't forget to bring your gut-healthy products 🎒
- 🥣 Fiber-rich snacks such as nut mixes , granola or dried fruit
- 🥛 Possibly probiotics or psyllium
- 🧴 A reusable water bottle
- 🍓 Instant breakfast that you can prepare at a hotel or campsite
👉 Discover our high-fiber breakfast boxes – ideal to take on holiday!
9. Relax and take time for yourself 😌
Stress and tension have a direct impact on your digestion. So try to relax:
- Enjoy your meals consciously
- Take breaks for rest and sleep
- Use breathing exercises or meditation
- Find a nice holiday routine
Summary: What helps with smooth bowel movements on holiday?
- ✅ Eat fiber-rich foods: oatmeal, fruit, vegetables, legumes
- ✅ Drink plenty of water (min. 1.5 liters/day)
- ✅ Keep moving every day
- ✅ Avoid constipating foods
- ✅ Eat probiotic-rich foods (kefir, kimchi, sauerkraut)
- ✅ Bring your own fiber-rich products
- ✅ Relax and listen to your body
Frequently Asked Questions (FAQ)
How quickly does a high-fiber diet work against constipation?
You will usually feel the effect within 1-2 days, provided you also drink enough water.
Can I also take fiber supplements on holiday?
Yes, that's possible. Psyllium fiber is safe and effective, but combine it with plenty of water.
What if, despite everything, I continue to suffer from constipation?
Then consult your doctor or pharmacist, especially if you also experience abdominal pain or nausea.
Don't let slow bowels ruin your vacation 💛
Healthy bowel movements start with proper preparation. Pack your healthy habits and give your body rest, fiber, and exercise.
👉 Check out our high-fiber oatmeal, granola, and bread mixes – specially developed for smooth digestion, at home and on the go.
Have a nice trip! 🧳
