Have you ever traveled abroad and your bathroom habits just got…weird? Maybe you’re usually very regular and suddenly you can’t poop while traveling. Maybe you suddenly have a bout of traveler’s diarrhea even though you’ve been extremely careful about avoiding local water sources. It’s ok! Everybody poops. Nearly everyone experiences weird changes while traveling. The good news is, science tells us why.

What is Traveler’s Diarrhea?

Have you ever heard people say not to drink the water in certain destinations or avoid certain foods such as raw fruits and vegetables? Traveler’s diarrhea is a broad term used for sudden and sometimes intense abdominal pain and diarrhea while visiting a different country. It is typically caused by E.coli or other bacteria found in water that you are not used to but can also be caused by parasites and viruses. Traveler’s diarrhea is the most common travel related illness in the world with 10% to 40% of travelers experiencing it at some point on their trip. The good news is, traveler’s diarrhea is very treatable, so visit a doctor as soon as you can to help alleviate those unpleasant symptoms.

Why Does Travel Make You Constipated?

On the other end of the spectrum, many travelers complain of constipation when they travel. This is a big one for me! Traveler’s constipation is not as straightforward as diarrhea, and it is most likely caused by multiple factors working together.

A Lack of Mobility

Movement stimulates the gut and digestive system, so sitting for long periods of time on a plane or train can cause you to get backed up. The longer the flight, the more likely you may be constipated by the time you arrive at your destination.

A Change in Daily Habits

Are you drinking the same amount of water on an airplane as you do in your day-to-day life? I sure don’t. Sudden changes in eating habits (hello vacation snacks!) and water intake can drastically change your bathroom habits. Studies have also shown that a change in time zone can also alter your body’s internal clock and ability to poo when you feel you need to go.

Tricks to Help with Travel Poops

With Traveler’s Diarrhea

Avoid drinking tap water in new countries, especially in developing countries that may not have the same water treatment as you do in your own country. Even in developed countries, water treatments can vary, so it’s better to be safe and stick with bottled or filtered water. I always travel with a LifeStraw water bottle as an extra filter for drinking water to filter out bacteria and parasites. If buying disposable bottles of water, check to make sure the lid is sealed and unopened.

Similarly, avoid eating raw foods that may have been washed in contaminated water such as lettuce and berries. I usually stick with raw fruits that have a peel (think bananas, mangos, pineapple) and cooked vegetables. I always pack chewable Pepto Bismol (TSA friendly) just in case I have something that may upset my stomach.

Finally, always travel with traveler’s insurance. If you do end up sick with traveler’s diarrhea (it happens to the best of us!), insurance will cover any doctor or hospital visit fees. In severe cases of traveler’s diarrhea, you may need medication or even IV fluids.

With Travel Constipation

As difficult as it can be, try to find some healthy snacks to help with your traveler’s constipation. Foods high in fiber like fruits and vegetables, or that have been fermented, such as yogurt and sauerkraut, can help with gut mobility. Remember to drink plenty of water and get those steps in too!

If all else fails, there are some yoga poses and stretches that can help with bloating and constipation. You can also visit a doctor if it becomes severe for some medication that will get your gut moving again.

During my first major international trip, I was informed that I, along with my other internship colleagues, would either be “pooping nonstop or not at all” for the first few days. I’ve experienced severe traveler’s diarrhea in both Thailand and Ecuador, as well as traveler’s constipation on nearly every major international trip I go on. Sometimes, I experience both within a week! Just remember that everyone poops, and travel can seriously mess with your routine. Don’t be shy about it and visit a doctor if you need to!

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