Traveller’s Constipation and how to support it.
Ever been on vacation and feel like you NEED that coffee to get things moving? Traveler’s constipation is quite common. It can happen for numerous reasons; change in diet, change in hydration, change in environment, change in exercise, more sedentary during travel…etc.
So here are some of the best tricks and tips for traveler’s constipation:
Magnesium Citrate or Oxide!
-If you have taken magnesium, especially higher doses of magnesium citrate or oxide, you most likely have had to go to the bathroom right after. Magnesium is great for promoting bowel movements. There are many types of magnesium and they all have different functions, but for constipation; magnesium citrate or oxide are the go to ones.
Fiber!
-Fiber is so important to help with regular bowel movements. Ideally 20-30 grams daily of fiber should be added to your diet. Soluble fiber is gelatinous can dissolve in/hold a lot of water: sources of soluble fiber include: Psyllium, oat bran, barley, nuts, seeds, lentils, peas, chia and flax. Insoluble fiber holds less water than soluble fiber and sources of insoluble fiber include: whole wheat, wheat bran, many vegetables and lignans.
Hydration!
-Hydration is important to help absorb into the soluble fiber to help move bowel movements through. As a general rule of thumb you should be drinking half your body weight in ounces, and urinating every 2-3 hours and it should be a pale yellow color. If you are feeling a bit more constipated, you will want to increase your water intake. Also upon waking up; 12-20 oz of warm water with lemon helps to initiate the gastrocolic reflex
Homeopathy!
-Homeopathy is great for constipation as well. Lycopodium remedy is one of the top remedies for traveler’s constipation. There are other remedies that may be better suited for you including; calc carb, silica or nux vomica.
Make sure to support your gut health prior to your trip as well. If you have any gut health issues already ongoing, traveling could escalate the issues.
