Constipated while travelling? How to keep your gut and IBS in check

Long journeys and disrupted routines can trigger constipation and worsen IBS symptoms. Here’s how to keep your gut healthy while travelling. (Image: Pexels)

Planning a trip is exciting, but it changes your routine and impacts your gut health. From eating at irregular times to trying new food, and not drinking enough water, can cause constipation. And for those who suffer from irritable bowel syndrome or IBS, things may get worse.

As per Dr Vishal Khurana, Gut health expert,  Metro Hospital, Faridabad, knowing what happens to your body when you travel can help you avoid these uncomfortable symptoms. “When you travel, your normal routine gets thrown off”, says Dr Khurana.

“You might eat later than usual, sleep less, move around less, or forget to drink enough water. All these changes slow down how your digestion works,” he shares, adding, “For people with IBS, this can mean more constipation, bloating, cramps, and tummy pain. Plus, new foods and stress can upset the balance of good bacteria in your gut, making things worse.”

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Not all constipation is the same. Dr Khurana explains that if you go more than three days without a bowel movement, strain hard to pass stools, feel bloated or like you haven’t fully emptied your bowels, it could be IBS. “Also, if your constipation comes and goes with diarrhoea, that’s another common sign of IBS, different from usual travel constipation”, he adds.

Dr Khurana shares easy ways to avoid constipation while travelling:

Stick to your schedule: Try to eat at usual times, get enough sleep, and stay active. “Keeping your routine steady is one of the best ways to manage IBS on the road,” Dr Khurana says.

Drink plenty of water: Travel can make you dehydrated, which makes constipation worse.Drinking enough water helps keep your digestion moving smoothly.

Choose foods carefully: Pack snacks you know won’t upset your stomach and look up menus before eating out. “Be cautious with new foods so you don’t trigger your symptoms,” advises Dr Khurana.

Cut back on caffeine and alcohol: These drinks dry you out and slow your gut down, so it’s advised to have them in moderation.

Stay where you can cook your own meals: Having a kitchen means you can prepare familiar, safe foods instead of risking something unfamiliar that might upset your tummy.

Use fibre supplements if needed: If you can’t get enough fibre from food, supplements may help, but always check with your doctor first.

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When to see a doctor

Usually, constipation clears up when you’re back to your usual routine. But if you have constipation lasting more than a week, blood in your stools, or severe pain, it’s important to see a doctor right away. “Travel stress can sometimes make IBS worse and needs proper treatment,” Dr Khurana warns. Getting help early means your trip stays fun and your tummy stays healthy.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.