Introduction
Going on vacation is an exciting experience, but it can also be stressful when it comes to maintaining your digestive health. From different foods and beverages to changes in routine and unfamiliar bathrooms, it’s not uncommon to experience constipation or other forms of digestive discomfort while away from home. This article will explore how to poop on vacation, offering tips on what to eat and drink, establishing a bathroom routine, and more.
Eat Fiber-Rich Foods to Stay Regular on Vacation
Fiber is essential for digestion and staying regular, so it’s important to incorporate fiber-rich foods into your diet while on vacation. According to the Academy of Nutrition and Dietetics, adults should aim for 25-30 grams of dietary fiber per day.1 Eating fiber-rich foods helps food move through the digestive tract, preventing constipation and reducing the risk of digestive issues.
When it comes to fiber-rich foods, look for whole grains, fruits, vegetables, legumes, nuts, and seeds. Whole wheat bread, oatmeal, quinoa, and brown rice are all great sources of fiber. Fruits such as apples, pears, and oranges are also high in fiber, as well as vegetables like broccoli, Brussels sprouts, and artichokes. Nuts and seeds like chia, flax, and sunflower are good options as well.
Stay Hydrated with Water and Other Fluids
Hydration is key to maintaining digestive health, so it’s important to stay hydrated while traveling. Dehydration can lead to constipation, so make sure to drink plenty of water throughout the day. The National Academies of Sciences, Engineering, and Medicine recommends that adult men should consume approximately 15.5 cups (3.7 liters) of fluids per day, and adult women should consume 11.5 cups (2.7 liters).2
In addition to water, other fluids like herbal teas, sparkling water, coconut water, and kombucha can help keep you hydrated. Avoid sugary drinks like soda and fruit juice, as they can be dehydrating and may cause stomach upset. If you’re feeling adventurous, try local beverages like coconut water or kombucha in your destination.
Establish a Routine for Bathroom Visits
Having a routine for bathroom visits can help you stay regular on vacation. Try to go to the bathroom at the same time each day, whether it’s first thing in the morning or before bed. You can also set reminders on your phone or watch to remind you to take a bathroom break at certain times of the day. Additionally, if you’re traveling by car or plane, plan ahead and make stops along the way to give yourself time to use the restroom.
If you’re having trouble staying regular, try doing some light exercise like walking or stretching before going to the bathroom. Exercise can help stimulate digestion, making it easier to have a bowel movement.3 You can also try relaxation exercises like deep breathing or progressive muscle relaxation to help reduce stress and anxiety, which can contribute to digestive issues.
Take Breaks During Long Drives or Plane Rides
Taking breaks during long drives or plane rides can help you stay regular. Every few hours, stop and get out of the car or plane to stretch your legs and use the restroom. Sitting for extended periods of time can slow down digestion, so it’s important to take breaks and move around.4 Additionally, getting up and walking around every few hours can help prevent deep vein thrombosis, a condition that can occur when sitting in one position for too long.
When taking breaks, make sure to find a safe place to stop. If you’re driving, plan ahead and research rest stops or gas stations along your route. If you’re flying, check the airport map before your flight to locate restrooms and other amenities. It’s also a good idea to bring along snacks and drinks in case you get hungry or thirsty during the journey.
Invest in Over-the-Counter Remedies as Needed
If you’re still having trouble staying regular on vacation, over-the-counter remedies may be able to help. Laxatives and stool softeners are available at most pharmacies and can help relieve constipation. However, it’s important to speak with your doctor before taking any medication, especially if you’re pregnant or breastfeeding.
When choosing an over-the-counter remedy, consider your symptoms and any underlying health conditions. For example, if you’re experiencing abdominal pain or bloating, choose a remedy that contains simethicone, an ingredient that helps reduce gas. If you’re having trouble passing stools, look for a product containing docusate sodium, which helps soften stools and increase their frequency.
Bring Along Toiletries That Make You Comfortable
Public restrooms can be intimidating and uncomfortable, especially if you’re traveling abroad. To make the experience more pleasant, bring along toiletries that make you feel comfortable. Consider bringing a travel toiletry bag with items like hand sanitizer, wet wipes, toilet seat covers, and a squirt bottle of water for cleansing. If possible, try to use your own bathroom whenever possible. If you’re staying in a hotel, you can always request a room with an en suite bathroom.
Check Out Local Toilets Before Using Them
Before using a public restroom, take a few minutes to check it out. Look for signs of cleanliness, such as freshly mopped floors and stocked toilet paper and soap. Some public restrooms may not have running water, so make sure to bring along supplies like hand sanitizer and wet wipes. If the restroom looks dirty or unsafe, find another one nearby. Your health and safety should always come first.
Conclusion
Maintaining your digestive health on vacation can be challenging, but there are plenty of ways to stay regular. Eating fiber-rich foods, staying hydrated, and establishing a routine can all help you stay regular while away from home. Additionally, taking breaks during long drives or plane rides, investing in over-the-counter remedies as needed, and bringing along toiletries that make you comfortable can help make the experience more enjoyable.
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