Key takeaways
- Holiday constipation is very common, and it usually isn't a sign of anything serious.
- The causes are changed routine, dehydration, different food, less movement and putting off going in unfamiliar toilets.
- Water on the flight, fibre at breakfast and keeping a regular toilet time help most people.
- Pack a few basics so you're not hunting for a pharmacy abroad.
In this guide
Why travel stops you going
- Your routine changes. Your bowel likes regular timing, and travel throws it out.
- Dehydration. Cabin air is dry, and many people drink less to avoid the plane toilet.
- Different food. Hotel buffets and takeaways often mean less fibre and more white bread, pastries and meat.
- Sitting still. Long flights, car journeys and lazy beach days mean less movement.
- Holding it in. Unfamiliar or shared toilets make many people put off going.
- Time zones. Jet lag can upset your body clock, including your gut.
The NHS lists the same everyday causes.
A simple before, during and after plan
| When | What to do |
|---|---|
| Before you go | Eat plenty of fibre in the days before; pack a refillable water bottle |
| Travel day | Drink water regularly; walk the aisle on long flights; go when you need to |
| Breakfast | Choose fruit, porridge, muesli or wholegrain bread from the buffet |
| Every day | Keep your usual toilet time if you can; walk; drink more in the heat |
| Back home | Get back to your normal meals and routine quickly |
Tip: a warm drink and a few minutes of unhurried time after breakfast often helps. Many people's bowels are most active in the morning.
What to pack
- A refillable water bottle (empty through security)
- Dried fruit such as prunes, figs or apricots
- Oat sachets or fibre-rich snack bars
- Any product your pharmacist has recommended, in hand luggage
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When to get help
- Severe tummy pain, a swollen tummy or being sick
- Blood in your poo
- Constipation that continues for weeks after you're home
Abroad, a local pharmacy is usually the quickest first stop. At home, see a pharmacist or your GP.
Questions people ask
Why do I get constipated on holiday?
Mainly because your routine, food, fluid and activity all change at once, and many people hold it in when toilets are unfamiliar.
How long does travel constipation last?
Usually a few days, and it often settles once you're back to normal routine.
Does flying cause constipation?
Flying can contribute through dry cabin air, sitting still and drinking less.
What should I eat to stay regular on holiday?
Fruit, vegetables, salad, beans and wholegrains, plus plenty of water, especially in hot weather.
Can I take laxatives on holiday?
Ask a pharmacist before you travel about short-term options that suit you, and follow the label.
Sources: NHS: constipation · NHS: more fibre · GB NHC register
This article is general information, not medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle.
