It’s crazy how our bodies sense when we’re not where we primarily live. It’s as if our digestive tract is trying to punish us for seeking adventure abroad. While some travelers worry about having to go to the bathroom frequently, others experience the opposite problem, which some TikTokers are calling the “suburban shutdown.” Before you make that awkward gesture requesting a laxative at a French pharmacy, work on clearing the clog before your trip.
To better understand these stubborn colons, we reached out to Roslyn Kent, a registered dietitian at Plants First Nutrition. Kent, a self-proclaimed “constipation nutritionist,” helps clients regulate their bowel movements and repair their microbiomes. In other words, she’s trying to crack a code that many primary care physicians have not been able to understand.
“I don’t think there’s an incentive for most doctors to branch out beyond medicine because they’re so obsessed with treating the symptoms rather than the root cause,” Kent says. “Medications have a role to play, but I don’t think there’s enough focus on preventive care that takes into account dietary and lifestyle factors.” It’s perhaps the elusiveness of this dilemma that has prompted the Internet to unite. And that’s probably why they find solace in comedy in their mutual elimination struggles, especially during the holidays.
Here’s everything you need to know to master mobility on the go.
Why do we get constipated on vacation?
circadian rhythm
Perhaps the biggest culprit, Kent says, is the change in our body clocks that occurs when we travel across time zones. For example, if you normally poop in the morning, but there’s an eight-hour time difference, your body needs some time to adjust to the idea of pooping at night instead.
being sedentary
Sitting on a plane or in a car for long periods of time is not ideal for your stomach. “When stool is refluxed into the colon, it creates methane gas,” Kent explains. “If you’re sitting too much, you’re just building up gas, and you’re not giving your body the opportunity to move and release as much as you would when you were up and moving.”
Changes in eating habits
During the holidays, it’s only natural that you’ll be treating yourself to some saturated fat, and maybe even a little extra alcohol. Fried, fatty, processed, and sugary foods tend to slow things down. “I’m not saying you can’t enjoy gelato when you’re in Italy, but it might not be every day, because sugar is very gas-producing,” Kent says. Also, alcohol causes diarrhea in some people and constipation in others. But it’s not just what we eat. That’s when we’re eating. If you don’t stick to the regular three-meal-a-day diet, you can go out of whack. And there may be a factor of dehydration. You might say “no” to a water bottle on a plane, be hesitant to ask your seatmate to go to the bathroom, or forget to hydrate while in transit.
unpleasant environment
The bathroom at home is a safe place and probably a low-stress environment where you can eliminate completely. Believe it or not, pooping in a foreign place can cause physical and mental health problems. “If you’re traveling and your bowel movements are off, you’re probably going to want to go to a public place, and that’s probably the worst-case scenario for a lot of people,” Kent says. Psychosomatic factors can completely suppress the urge to go. “When you’re worried about where you are or not being able to go to the bathroom, your colon actually contracts or spasms, making your bowel movements smaller.”
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We spoke to a gastroenterologist about how to combat “airplane belly.”
Are women more prone to constipation?
Remember when the internet declared “hot girls have IBS”? There may be an explanation for that. On average, women’s colons are about 30 centimeters longer than men’s, Kent said. “This can lead to an extra long and tortuous colon, also known as a redundant colon,” she says. Additionally, there are hormonal changes brought about by the menstrual cycle that affect your bowel schedule.
How do you know it’s really backed up?
Kent defines constipation as “the inability to completely empty the bowels.” If you’re suffering from constipation while traveling, the trip may not be the only culprit. You probably backed off without realizing it before you boarded the plane. To check your current status, Kent recommends doing a “transit test” before you leave. This is as simple as consuming half a cup of canned or frozen corn with dinner. Instead of chewing until mushy, chew as much as you can swallow and see how long it takes for the kernels to appear in your stool. “I’ve worked with clients who took three weeks to see corn,” Kent says. Nutritionists say the ideal travel time is 12 to 18 hours. “If you back up before you get to your destination, things won’t get any better once you get there,” she says. “It’s only going to get worse.”
How to relieve constipation while traveling
I did a pass test before the trip, so those kernels will show up over time. It’s time to rely on prokinetics. “Prokinetics are a broader category of laxatives, herbs, drugs, and supplements that move your bowels in a predictable manner,” Kent explains. “So I don’t think of foods like prunes or kiwis as prokinetics, because they’re not always effective. But I don’t think of foods like prunes or kiwis as prokinetics, because they’re not always effective. But I don’t think of foods like prunes or kiwis as prokinetics, because they don’t always have an effect. But I don’t think that foods like prunes or kiwis are prokinetics. All medications and supplements are options.
The idea here is to take these supplements regularly, rather than troubleshooting with strong laxatives while on vacation (which can be very uncomfortable to purge in this way). “Start the habit before you go and establish a bowel rhythm by using it consistently every day, and once you hit the road, things will keep moving,” says Kent. “An object in motion will continue to move unless an external force acts on it. Yes, external forces can come along during your trip, but do your best with your diet and lifestyle choices and once you arrive, The idea is to take exercise-promoting drugs.”
There are other forms of assistance available. Kent recommends packing some foods to aid digestion, such as a bag of fennel, ginger, or lemon tea. “Sometimes I carry around a bag of ready-made oatmeal or muesli mixed with chia seeds or flax flour, so I don’t have to rush to find breakfast options. When I’m on the go, my breakfast options are probably next. It’s very rich in saturated fat, but it’s not very rich in fiber,” says Kent. Nutritionists also suggest choosing cooked foods over raw foods in the evening, as raw foods can cause excessive gas production if they are not completely broken down in the mouth. .
Taking things that help you sleep can also help get your circadian rhythm back on track. In addition to common products like eye masks and earplugs, Kent recommends Arrae sleep supplements and medicinal mushrooms like reishi mushrooms. When she travels, she always tries to drink at least 2-3 liters of water a day and avoids skipping meals. “That gives you a satiety signal that helps you pass a bowel movement,” she says. Walking is also a great idea because it helps you move things along, but fortunately, taking steps is a given on any adventurous itinerary.
What is Kent’s top tip? Make time to poop in the morning. “When most people go on a trip, they’re so busy in the morning that they think, ‘If I don’t leave the hotel, I’m going to miss out on the day,’ so I don’t have time to defecate,” she says. “But if you feel impulsive later on and you’re in a public place, it’s very likely that you’ll subconsciously suppress the urge to go. Take a moment and take another 20 minutes. Take it, drink some water, and see if the urge occurs.”
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Jessica Sulima is a staff writer on Thrillist’s travel team. follow her Twitter And Instagram.
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