For many people, it’s a familiar – and often embarrassing – problem: you’re on holiday, you’re eating well, you’re relaxing… but your bowels suddenly stop cooperating. No bowel movements like you’re used to. Sometimes not for days. And no matter how lovely the holiday, a bloated stomach, wind or constipation can seriously ruin your mood. Luckily, there are ways to keep your digestion on track, even when you’re away from home.
Why does your digestion change on holiday?
Your digestive system thrives on routine. And holidays tend to disrupt everything: new eating patterns, unfamiliar food, different drinking water, often more alcohol and less movement. According to the Dutch Digestive Health Foundation (MLDS), it’s this shift in rhythm that is the main culprit behind holiday constipation¹. Travel stress, long journeys, or feeling uncomfortable using a strange toilet can also play a role.
What can you do to keep going regularly while travelling?
The good news is, there’s a lot you can do to support healthy bowel movements while you’re away. Here are six practical tips:
1. Eat enough fibre
Holidays are often an excuse to enjoy croissants, pasta and ice cream, delicious, but low in fibre. Try to include fruit, raw vegetables, or wholegrain products every day. Think bananas, apples, a handful of nuts, or a wholegrain cracker.
Tip: Pack a small amount of psyllium husk or flaxseed in your toiletry bag. One teaspoon a day in water can work wonders for your digestion.
2. Stay active
Even on a beach holiday, aim to walk or swim for at least 30 minutes daily. Physical activity helps stimulate the intestines’ natural contractions – known as peristalsis².
3. Stay hydrated
Flying, hot weather and alcohol can dehydrate you. Your intestines need fluids to keep things moving. Aim for 1.5 to 2 litres of water daily, more if you’re sweating a lot. Try to limit coffee and wine, which are dehydrating.
4. Stick to a toilet routine
Try to go to the toilet around the same time each day, preferably after breakfast. Don’t rush or force it, but give your body a chance to “learn” that it’s time to go.
5. Don’t be afraid of the toilet
Sometimes it’s simply hard to go in a strange bathroom. Too much noise, lack of privacy, or a dirty toilet can literally make your body hold back. If you feel toilet anxiety, try to relax with breathing exercises, some music or a podcast.
When should you be concerned?
Holiday constipation is usually harmless and clears up on its own. But keep an eye out for these warning signs no bowel movement for more than five days, severe abdominal pain or bloating, nausea or vomiting and/or blood in the stool. In such cases, it’s best to consult a doctor, especially if you have pre-existing digestive issues such as diverticulosis or irritable bowel syndrome (IBS).
A healthy bowel routine is part of a good holiday. Don’t be afraid to talk about it, you’re certainly not the only one struggling with this while away. With a little preparation, your bowels can stay happy under the Spanish sun or in the Austrian mountains.
Start today – for a healthier tomorrow
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Sources:
Dutch Digestive Health Foundation (Maag Lever Darm Stichting). “What is constipation?” www.mlds.nl
Dutch College of General Practitioners (NHG). “Constipation.” www.nhg.org
Apotheek.nl. “Laxatives for Constipation.” www.apotheek.nl
This article was written with the support of AI and medical sources.