Feeling Worried About Poop During Travel? How to Let Bowel Movements Not Ruin Your Trip

Have you ever had diarrhea or constipation while travelling? If so, you’re not alone. It can (and does) feel very embarrassing, especially in public. It’s especially common on long flights because travellers often choose cheap, processed, and convenient, yet unhealthy airport food such as instant noodles, biscuits, or in-flight takeout.

Do you often skip the fluids to avoid frequent bathroom breaks? If so, you’re not alone. Drinking enough fluids may seem inconvenient because you’ll have to use the bathroom multiple times, but it’s absolutely critical for both your hydration and your bowels. Do you often hold it in because you’re too embarrassed to use your destination’s bathrooms? If so, you’re not alone. Your colon will absorb excess water, and your poop will become hard and dry, like little pellets. And if you keep holding and straining, you’re at risk of painful hemorrhoids.

During my trip to South Korea in 2023, I held in my poop for five days. Literally! I finally managed to have a bowel movement on the fifth day. Oh my god, what a relief. I guess I was constipated that day… oh, gosh!

Travellers, if you tend to worry about your bowels during travel, this article is for you.

Why Do Travellers Worry About Their Bowel Movements So Much?

1. Travel constipation (you are unable to poop):

• This is quite common, especially if you’ve been holding it in for several days straight or not eating enough foods rich in fiber.
• Flights cause dehydration predominantly because the cabin air is extremely dry. And lack of hydration is one of the most obvious reasons for constipation.
• You may also consume fewer foods that are rich in fiber (e.g. fruits and vegetables), more processed foods, or different cuisines, all of which can stop the digestive system from functioning optimally.
• You may also be anxious about using public, shared, or unfamiliar toilets. This leads to you holding in your bowel movements to avoid using public bathrooms. Again, this can lead to hard, dry, uncomfortable-to-pass stool.

2. Traveller’s diarrhea (you’re pooping too much):

• This is very common if you’ve consumed contaminated food or water. Read this article about ensuring street food safety to learn more about its risks so you avoid street food diarrhea.
• Traveller’s diarrhea is especially common in areas with lower hygiene standards, where you are likely to touch your phone, purse, or clothes, then touch your face, likely in places like toilets.
• Traveller’s diarrhea can cause loose stools, cramps, and nausea, all of which can ruin vacations.

How to Prevent Issues With Bowels During Travel

1. It is absolutely critical that you drink enough water. This makes sure your stools are easy to pass and soft.
2. You should aim to eat more fruits, vegetables, and whole grains. If that’s not possible, you can bring fiber supplements. Remember, some fiber is always better than none!
3. You should aim to make exercise a regular part of your travel itinerary. It doesn’t have to be a beach swim or yoga class; even short walks during flights or walks at your destination count.
4. You can consider using tools like wet wipes for comfort in unfamiliar or unhygienic bathrooms.

Conclusion: Bowel movements are a genuinely common source of anxiety for many travellers. If you have a tendency to skip fiber, skip hydration, or hold in poop during travel, you’re not alone. But through this article you are likely to be able to internalize the tips I’ve mentioned and change your bowel habits, improving both your comfort and health during travel.