Can’t Poop on Vacation? Here are the hard facts.
Many people struggle with constipation while traveling, including me! There are several causes that are often compounded while on the go (pun intended) that I have listed below.
MEDICATIONS:
Many medications can exacerbate constipation
Motion sickness meds like scopolamine (Scope patch), dimenhydrinate (Dramamine), ondansetron (Zofran)
Blood pressure meds like hydrochlorothiazide, furosemide (Lasix), amlodipine
Antacids like calcium carbonate (Tums), famotidine (Pepcid)
Antihistamines like diphenhydramine (Benadryl), loratadine (Claritin), fexofenadine (Allegra) and cetirizine (Zyrtec)
Protein powders, iron, vitamin D, calcium
CHANGES IN EATING AND DRINKING HABITS:
Alcohol is dehydrating
Less fluid intake and/or higher consumption of alcohol, caffeine or sugary drinks will make you pee more and lead to a fluid deficit (AKA dehydration).
Less fiber intake and/or higher consumption of “indulgent” foods that are lower in fiber and higher in fat, sugar or protein.
CHANGES IN SLEEP, ACTIVITY AND BOWEL HABITS:
Jet lag
Changes in time zones, sleep schedules and when you have an opportunity to poop can wreak havoc on your body’s normal function.
AVOIDANCE: PRACTICE THE “3 F” METHOD:
FIBER - most people need between 35-50 grams of fiber daily (that’s 5-10 cups/servings of fruits and veggies)! I know, that’s even hard to do when you are not on vacation/travel. Try to include very high fiber foods (> 5 grams per serving) like dried fruits (prunes), beans, squash, flaxseed, kiwi and greens. I often recommend a fiber supplement of some kind. There are 2 types of fiber, soluable and insoluable.
Soluable fiber dissolves in your gut and can be found in psyllium husk capsules, gummies and powder. The fiber helps the stool be softer (by forming a gel) and pass more easily. As a bonus, psyllium fiber also helps lower cholesterol and mitigate sugar spikes after meals.
* YOU SHOULD NOT TAKE FIBER SUPPLEMENTS AT THE SAME TIME/TOGETHER WITH PRESCRIPTION MEDICATIONS. The fiber will just bind up the medication and make it less effective. You can take them in the same day, just take the fiber one hour before or 4 hours after taking Rx medications.
It is also important to pick a vetted brand of psyllium fiber supplement as many are contaminated with high levels of LEAD. Consumberlabs.com is an independent service that tests over the counter (and unregulated) supplements for purity & quality. They also do a great job of summarizing pertinent research studies relating to health claims associated with reviewed supplements.
Methylcellulose (Citrucel) is a form of soluable fiber that does not contain lead but it does not lower cholesterol or sugar like psyllium does.
Other forms of soluable fiber include Inulin, chicory root and dextrin (Benefiber). These forms may cause some bloating and gas and should be introduced into your diet a bit more slowly.
*It is important to drink enough fluids (8-12 oz) when taking fiber supplements in order for them to work properly. They can actually cause constipation if you do not drink enough.
Insoluable fiber does not dissolve in your gut and is contained in whole grains, seeds, nuts, berries, beans, lentils, greens and fruit/veggie skins.
FLUIDS - Try to consume enough fluids so that your urine is clear to very light yellow. I don’t particularly like the taste of plain water so I add a flavor packet to make it more appealing. My goal is to drink two to three 25 oz water bottles a day of liquid. A rough estimate would be to drink (in ounces) about half your weight (in pounds). Conversion - 1 ounce = 29.5 mls, 1 pound = 0.45 kg. Double that if you are consuming alcohol.
FLOW - this includes exercise, sleep and making time to poop. It is possible to exercise anywhere, anytime (remember calisthenics). There are several apps that can guide you through quick efficient wokouts that don’t require any equipment. Two of my favorites include 7M Workout and Down Dog Yoga.
I’ll cover sleep in a seperate blog but just do your best to get enough rest each day. Listen to your body and schedule a “down” day in between activities or after a long day of travel.
My lucky husband pretty much poops on schedule every single day (sorry, honey, about the TMI). There is a bodily function called the “gastrocolic reflex”. After eating a meal, there are stretch receptors in the stomach that signal the colon via the nervous system to start contracting and move stuff along. If things are working well, this reflex can produce a bowel movement within 30-60 mins after eating a meal. His works perfectly and it is a running jealousy joke between us.
I have not been blessed with such a predictable GI system and I never quite know when the “urge” may strike. I have made the unfortunate acquaintance with some pretty nasty park bathrooms as well as the woods. Hiking is one of our favorite trip activities. I always make sure I have a fresh supply of toilet paper, hand sanitizer and a baggie to transport out the used (leave nothing behind, especially gross TP)!
Laxatives:
If all else fails then sometimes it is just best to let your system “reset” (in other words, take a laxative and stick close to a decent bathroom). There are 2 types of laxatives, non-stimulant (osmotic) and stimulant.
Non-stimulant laxatives are the preferred method and pull water into the stool via osmosis. They are not habit forming and can be taken with some regularity (up to 3 times a week). These include fiber (see above), Magnesium (citrate & hydroxide), Lactulose (Rx) and Polyethylene glycol.
Magnesium hydroxide (Milk of Mg and Dulcolax)) usually works within a few hours and is pretty well tolerated. It comes in chews and liquid forms.
Magnesium citrate can be a powerful and rapid method of evacuation but it may be hard to get down because it is so concentrated (has a strong taste) and may cause nausea.
Lactulose is a form of sugar that is not absorbed by the body. It is only available by prescription. It comes in powder and liquid forms.
Polyethylene glycol (PEG, Miralax) is an organic compound derived from petroleum (enough said).
Stimulant laxatives irritate the colon and cause colon contractions. These can be habit forming and should only be used on occasion (less than once a week).
Sennosides/Senna (Ex-lax, Senekot)
Glycerin suppositories act as a local irritant and stimulate bowel/rectal contractions.
Cassia/cascara and aloe vera have safety concerns and I do not recommend them.
Hopefully, by following all these tips you can enjoy a "productive" and fun filled vacation!
