Holiday travel is stressful enough without having your G.I. tract turn against you (unless you want to hide out in the bathroom while visiting your relatives). But traveler’s constipation is real and can happen anytime you’re outside your normal routine. Time differences, not drinking enough water, and eating processed foods from an airport kiosk all mess with your digestion.
One step you can do to prevent traveler’s constipation, according to Seattle-based registered dietitian Ginger Hultin, RD is starting your day out with a few digestive keys that will work in your favor. While you can’t control what you will and won’t have access to once you hit the road, the hour before you leave for the airport is your time to set your body up for success.
What you should eat to avoid traveler’s constipation
1. oatmeal
“A powerhouse way to start the day, oats are versatile, delicious, and great for the gut,” Hultin says. (If you think oatmeal is boring, these recipes will prove you wrong.) The reason, Hultin says, oatmeal can help prevent constipation is because it’s full of fiber. “Oats contain both soluble and insoluble fiber, which keeps things moving through the gut even when you’re traveling she says.” To increase the fiber content, add nuts, seeds, and berries.
2. chia seeds
Whether you add a serving of chia seeds to your oatmeal or opt to add them into a smoothie or even on top of eggs, they’re another food Hultin recommends to avoid traveler’s constipation. “One of the highest fiber foods you can eat at breakfast—or any time of the day—chia seeds can easily be tossed into granola, cereal, a smoothie, or made into a pudding to grab-and-go,” she says, adding that they also are good sources of protein and omega-3 fatty acids. If you don’t have time to eat before your flight, bring chia seeds with you to add into yogurt you can buy at the airport.
3. Black or green tea
Hultin says hot caffeinated tea is helpful because it’s hydrating and kickstarts digestion. “Consider starting your day with a black or green tea for hydration, antioxidants, and helping you stay regular when traveling,” she says. It’s something you can even buy at the airport to sip while in the air, supporting your digestive tract while you reach your destination.
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The key to avoiding traveler’s constipation is to be extra conscious of your fiber intake since you likely don’t have access to your usual go-to sources. And if you’re still feeling a bit backed up, sip on a nice hot cup of tea. With these tips in mind you can focus on your trip—and not on the bathroom.
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How often should you poop? It’s one of those questions that doesn’t come up in polite conversation, but everyone secretly wonders about it. From once a day to a few times a week, everyone’s pooping habits can be different. While some of us are regular “clockwork” poopers, others might skip a day or two. But how often should you actually go? Ahead, we break down the healthy range and what different pooping patterns can mean for your gut health (including when your bathroom rhythms might warrant a trip to your healthcare provider).
board-certified gastroenterologist at the Gastroenterology Institute of Southern California
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How many bowel movements are considered ‘normal’?
Well, it depends on what’s normal for you. In fact, there’s quite a spectrum when it comes to poop frequency. “A normal number of bowel movements can range from one to three times per day to three to four times per week,” says Peyton Berookim, MD, FACG, a board-certified gastroenterologist at the Gastroenterology Institute of Southern California. Wherever you fall into this spectrum, whether it’s three times a day or three times a week, is how often you should be pooping. But pooping more or less than this range may be a sign of an underlying health concern (more on this below).
However, the number of poops you take every day (or week) isn’t the only indicator of gut health. Comfort (i.e. how easy it is to push out your poop) is too. “What really matters is that people have complete, spontaneous bowel movements,” Dr. Berookim says. “This means having soft stool, evacuating completely without straining.”
Why is everyone’s pooping schedule so different?
“Numerous factors can influence an individual’s pooping schedule,” Dr. Berookim says. Here are just a few things that can affect your daily number of bowel movements, per Dr. Berookim:
Underlying health conditions such as thyroid problems, inflammatory bowel disease (IBD) such as Crohn’s disease and ulcerative colitis, a gut infection, or a colon tumor
What to do if you’re worried about your pooping frequency
Again, there’s no exact quota of bowel movements that you need to be hit. Some people go a few times a day, while others are good with a few times a week. What really counts is what’s normal for you. However, if you think you poop too much or too little, or if your pooping schedule has changed suddenly, it may be a good idea to reach out to your healthcare provider for guidance.
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“It’s important to pay attention to changes in your bowel habits, as they can indicate underlying health issues,” Dr. Berookim explains. Your provider can run several tests (e.g., bloodwork to check your thyroid levels) to see if something is affecting your stool frequency, he adds.
You can also try a few simple home remedies to get your poops back on track. Often, it’s just a matter of tweaking your daily habits. Here are Dr. Berookim’s gut-friendly tips:
Increase your fiber intake: “Fiber can help with both diarrhea and constipation by bulking up stool,” Dr. Berookim says. Just make sure to start slowly. Adding too many fiber-rich foods to your diet too fast can lead to uncomfortable bloating and gas.
Add more movement to your routine: “Physical activity is also important as it stimulates intestinal function,” Dr. Berookim says. When you don’t move enough, your gut can get sluggish. “This is why many hospitalized patients who are bedridden become constipated,” he adds.
Stay hydrated: Drinking enough water is crucial for combatting constipation. “Individuals should drink approximately 1 ounce of water per kilogram of weight,” Dr. Berookim says. So, say you weigh 68 kilograms (that’s approximately 150 pounds), aim to sip 68 ounces (about eight and a half glasses) of H20 each day to keep things flowing smoothly in the bathroom.
Manage stress: “Stress typically increases gastric secretions, leading to diarrhea,” Dr. Berookim says. He recommends stress-busting practices like meditation and yoga to help regulate your stress levels and your bowels.
Try a probiotic: “Probiotics can help balance gut bacteria, which can help both diarrhea and constipation,” Dr. Berookim says. Before you take a probiotic (or any new supplement), though, it’s always a good idea to check in with your provider to make sure it’s okay.
Use a footstool when you poop: If you’re struggling to poop, the Squatty Potty ($21) is a great tool to rely on. “Placing the foot on a stool … straightens the rectum and relaxes the puborectalis muscle, making it easier for stool to pass through,” Dr. Berookim says.
When to see a healthcare provider about your poop schedule
We’re all unique, and our pooping habits are no exception. What may be normal for you, may not be healthy for someone else. As long as your poops are consistent, soft, and seamless (i.e., you don’t pop a blood vessel trying to push them out), the number of bowel movements you have per day or week isn’t all that important.
On the other hand, if you’re dealing with chronic diarrhea or constipation, or your poop frequency has changed out of the blue, your body might be telling you that something’s up, and it’s time to see your provider. Digestive diseases (or, conditions that affect your GI tract) can often cause changes in your pooping habits. The following symptoms are generally the first signs of digestive problems, so it’s a good idea to be on the lookout for them:
If you have any of these symptoms, your healthcare provider may choose to perform blood tests, stool tests, or a colonoscopy (a procedure that involves checking the inside of your large intestine using a long, flexible tube with a light and a tiny camera on one end), among other diagnostic exams. These types of tests will help them rule out any underlying health conditions that may be affecting your poop, such as irritable bowel syndrome, inflammatory bowel disease, colon cancer, or gastroesophageal reflux disease (GERD).
It’s not always comfortable talking about poop—we get it. But, if you’re noticing changes in your bowel habits or have concerning symptoms, it’s important to tell your provider about them so they can offer treatment options to ensure that going number two isn’t your number one problem.
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