Travel constipation is very common. Here is why it happens, and simple ways to stay regular while you are away.
Why it happens
- A change in routine: the bowel likes regular meal and sleep times, and travel disrupts both
- Time zones: the body clock that controls the bowel takes a few days to adjust
- Less water: long flights, air conditioning and busy days make it easy to drink too little
- Different food: often less fibre, more meat, white bread and rich meals
- Holding on: unfamiliar or public toilets, or no time, so the urge is ignored and passes
- Sitting for hours on planes, buses and cars
Staying regular
- Drink water steadily through the day, and more on flights
- Have fruit, vegetables and wholegrains at most meals; bring oats or a fibre supplement if you are used to one
- Keep to a toilet routine: try after breakfast, when the bowel is most active, and give yourself time
- Do not ignore the urge to go
- Walk and stay active
- Rest your feet on something so your knees are higher than your hips; it straightens the bowel and makes it easier to pass
- If you tend to get constipated, pack a gentle laxative such as macrogol (polyethylene glycol) from a pharmacy
Travel constipation usually settles within a few days of getting home. See a doctor if it does not, or if there is pain, blood, vomiting or weight loss. See also chronic constipation.
General information only. Reviewed by Dr Chia Chung King, 2026-11-13. Book a consultation.