Yes, There’s Actually a Reason You Can’t Poop on Vacation—Here’s Why

Travel constipation is so common that it’s become meme-worthy, with holiday-makers coining their vacation poop problems as “the out-of-town shutdown.” 

Here’s the thing: you can have every aspect of your vacation prepped and planned, but the trillions of microbes in your gastrointestinal (GI) tract that come along for the trip aren’t always as well prepared. So, when your normal routine gets disrupted—well, your whole gut might go on strike. 

Cue: travel constipation. Or, in more scientific terms, dysregulation of the GI system, explains Jonathan MacClements, MD, FAAFP, a family medicine physician certified in traveler’s health and a professor in the Department of Population Health at Dell Medical School, UT Austin. “It’s like symptoms of irritable bowel syndrome (IBS), but simply due to the nature of travel itself.” He says that our gut has more nerve endings than any other organ in the body—and this makes it extra sensitive to any change. 

But just because it’s common doesn’t mean travel constipation is unavoidable. Our experts go into detail about why you can’t poop on vacation and how to set your gut up for a smoother getaway. 

Why you can’t poop on vacation

“Regularity of bowel movements is closely related to other habits of a healthy lifestyle,” explains Harmony Allison, MD, Associate Chief of Gastroenterology at Tufts Medical Center. Many of the healthy habits that keep your gut flowing day-to-day wind up getting checked at the gate, simply due to the nature of travel itself. 

Then once you arrive at your destination, your gut—basically your second brain—gets a shock from disruptions to its normal routine, whether you’re trying out new cuisines, racing through a packed itinerary, or logging as many hours as you can lounging by the pool. 

Here’s why those disruptions can lead to travel constipation.

Changes to your routine

“In general, regular bowel movements are related to a healthy diet of regularly timed meals with at least three to four fruits and vegetables and drinking fluids when thirsty,” Dr. Allison says. “Adequate sleep and plenty of exercise are also needed for bowel regularity.”

When you’re in transit, it’s easy to lose some control over these gut-promoting routines. “There’s been research that shows it can take a little while after you’ve landed to reset,” Dr. MacClements adds. 

One 2024 study published in the Journal of Clinical Medical Research found that many travelers experience at least a six-hour delay in bowel movement compared with their normal frequency—while some waited around 47 hours for their gut to “catch up” to their vacation routine. The researchers say that the gut is just as susceptible to jet lag as the rest of our system, and routine changes (whether they’re in our control or not) are known to worsen jet lag. 

Changes in diet

“New foods, altered meal times, and less fiber intake while traveling can throw off the digestive system,” says Lindsay Malone, MS, RD, LD, an instructor and clinical dietitian in the Department of Nutrition at Case Western Reserve University School of Medicine. “Skipping meals or overeating can further disrupt regular bowel patterns.” 

This gut-wrenching change can start from the time you take off. Airports aren’t known for having the healthiest dining options (though here’s what nutritionists recommend you eat at the airport). Meanwhile, in-flight food often comes with a lot of sodium and little fiber, which can really affect your GI tract, says Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at the Ronald Reagan UCLA Medical Center. 

Plus, if there’s any turbulence in flight, nausea may not make you want to eat or drink anything, Dr. Hunnes says, further warping your normal dietary routine. 

Then there’s the food at your destination. “The world is a glorious place, and it’s incredible to go and check out new foods and new cuisines,” Dr. MacClements says. “You just have to be aware that your own digestive tract, your own microbiome, might not be used to the way the food is prepared.”

It doesn’t mean that there’s anything wrong with the food, he emphasizes. It’s just that your system isn’t used to it—whether the food is richer, spicier, or full of ingredients that your body’s unfamiliar with digesting. 

Dehydration

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Fluids are so important to maintaining healthy, regular digestion, the experts say. “Especially if you are on a long plane ride, in the sun, or walking longer distances than usual,” Dr. Allison adds. 

Airplane cabins keep fresh air circulating from the outside—but because this new air comes from a high altitude, it’s far less humid than air at ground level, Dr. MacClements explains. “So the air in the aircraft can be very, very dry,” and that can dehydrate you without you even noticing. With less water circulating in your body, your stools tend to harden up, leaving you constipated. 

“Traveling often involves long flights, increased caffeine or alcohol intake, and less water consumption, all of which contribute to dehydration and harder stools,” Malone adds. 

Once you reach your vacation spot, a number of changes to your environment can disrupt a healthy hydration status, such as:

• Suddenly being in a hot, tropical area where the sun dries out your skin and you lose fluids through sweat
• Dry, crisp mountain air that can slowly lower your hydration status as the air pulls moisture from your body, even if you don’t feel thirsty
• Indulging in more holiday cocktails than you’d typically drink

Lack of movement

During travel, reduced physical movement and irregular bathroom availability can delay the urge to go, causing stools to become dry and difficult to pass, Malone says.  “If there is turbulence on the flight, they may force you to stay in your seat longer than you might want to, and lack of movement in the body can also result in constipation,” Dr. Hunnes adds. 

But once you’ve arrived, if you’re swapping out your normal workout routine for hours lounging at the pool once, that can confuse your gut, too.

This doesn’t mean you have to do daily high-intensity workouts to avoid vacation constipation, but resisting the urge to keep your feet up all week can go a long way. According to 2022 research published in BMC Sports Science, Medicine and Rehabilitation, just moderate exercise—like a brisk walk—promotes smooth GI processes, from ideal nutrient absorption to timely pooping. 

Bathroom anxiety

“You may also not have the time or level of comfort to go in places other than your own home,” Malone says. In fact, bathroom anxiety is so common that the Queensland Department of Health in Australia launched a social media campaign called “It’s okay to poo at work.” 

Scientific research has looked into this phenomenon called parcopresis, or anxiety around pooping in public spaces and unfamiliar environments. One study published in 2021 in Current Psychology compares bathroom anxiety with elements of social anxiety, such as the perceived scrutiny of others—and reports that almost 15% of participants try to avoid pooping in unfamiliar bathrooms. 

But as the Queensland Department of Health reminds us: everybody poops. And holding it in can actually worsen constipation, Malone says. “If you have to go, don’t wait until the perfect time. Try to go as soon as you feel the urge, otherwise the stool can become dry and difficult to pass.” 

Sleep changes

Sleep deprivation from a long or oddly-timed flight is a common reason for bowel dysfunction, Dr. Allison says. If you’re moving across time zones, “GI jetlag” can also linger as your body gets used to sleeping (and eating) at times that it doesn’t expect. 

“Your body has this diurnal, daily circadian rhythm that fluctuates as you travel,” Dr. MacClements says. This internal body clock regulates the release of sleep-wake hormones, but it also coordinates many other bodily functions around our sleep cycle, including metabolism and gut function. So, when your sleep cycle gets thrown off, your digestion can take a hit, too.

But there are many other ways your sleep quality can be affected when on vacation, such as:

• Having an uncomfortable mattress or pillows
• Distractions like noise or light
• Room temperatures that are too hot or too cold
• Interruptions to your typical “wind down” or sleep hygiene routine
• Staying up later than normal
• Drinking more alcohol than usual

There’s a very strong link between poor sleep quality and constipation, per 2024 research published in the Journal of Clinical Neuroscience. It says that our gut has its own circadian rhythm, and poor sleep slows down gut activity, contributing to constipation. 

Stress

We go on vacation to get away from it all, but the journey itself can come with a lot of stress and discomfort. Maybe you’re worried about checking in for your flight, having the right paperwork if you’re traveling abroad, losing belongings, getting lost yourself, or being overwhelmed by unfamiliar environments. 

Whatever puts you at unease before your trip, that stress can easily disrupt our body’s natural “rest and digest” processes, Malone explains.

“Travel can activate the sympathetic nervous system—the ‘fight or flight’ response,” she says. “[This] slows down digestion and inhibits bowel movements by suppressing the parasympathetic system, which is responsible for gut motility.”

Tips to avoid constipation on vacation

Even if you’re struggling to stay on a normal eating and sleeping schedule while traveling, prioritizing hydration is key in preventing travel constipation. “Stay hydrated,” Malone emphasizes. “Keep a refillable water bottle with you so you can go through [airport] security without a problem.”

But our experts offer up additional advice to ensure you’re the one taking a vacation—not your bowel. 

Get outside

Malone advises spending time outside as soon as you get to your destination. “Sights and sounds of nature can help turn on ‘rest and digest’ mode,” she says. “Scientists call this a ‘nature pill.’” 

Even if you can’t get outside, she says it can be helpful to put on some nature sounds or sit near a window with a good view of greenery. 

Eat plenty of fiber

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“When on vacation, try to incorporate high-fiber options, such as fruits and veggies, into your diet for most meals, and try to keep those meals at regular intervals,” Dr. Allison says. Fiber adds bulk to your poop, making it easier to pass—and the soluble fiber found in foods like veggies, fruits, grains, legumes, nuts, and seeds works to soften stools when you’re constipated. 

That said, “sometimes it’s hard to keep up with the needed fiber intake,” Dr. Allison says. “Consider bringing a soluble fiber powder, such as psyllium husk, with you to take daily and keep your bowel movements regular. 

Take magnesium

“Magnesium works wonders,” Malone says. “[It] can work as a gentle laxative when you are traveling.” For everyday regularity, she recommends using magnesium glycinate or magnesium citrate. For stubborn constipation, she points to ozonated magnesium oxide. 

“Always check with your doctor before taking supplements,” she says—especially if you are currently taking other medications. People with kidney disease should also approach magnesium supplements with caution. And so there’s no surprises when you’re on holiday, “experiment with these at home first so you know how you’ll react,” Malone suggests. 

Move your body

Your gut needs healthy blood flow to poop efficiently—so make sure you get up and exercise, Dr. Allison says. 

“If a full workout isn’t in the cards, aim for 10,000 steps and take the stairs or walk whenever possible,” Malone suggests. 

Plan your poops

If you struggle with going to the bathroom in unfamiliar places, plan ahead. “Use apps that tell you where good bathrooms are,” Malone suggests, such as Flush or Bathroom Scout. Many areas have local online resources you use, too. For instance, her university, Case Western Reserve, has a website that tells you where to find the best bathrooms on campus. 

“If you are at a hotel and want privacy either from other hotel guests or from your family, check out the pool or workout space—there is usually a private bathroom you don’t have to share,” Malone says. “Don’t wait until you have to go to notice where the bathroom is,” she adds. “If you are staying with a friend or at an Airbnb, scope out the bathrooms ahead of time and take note of where you would have the most privacy.” 

You can also try to plan ahead for the things that make you anxious, like bringing disinfectant wipes or sprays, she says. 

Limit certain foods

“Limit foods that are known to cause GI distress,” Malone says. 

These can include:

• Sugar alcohols—these are artificial sweeteners often found in processed foods labeled “sugar-free,” such as candies, gum, and soft drinks
• Fermentable carbohydrates—these are healthy foods like cauliflower, beans, and onions, but the way your body digests them can cause gut issues in some people
• Greasy foods

To tailor your gut-friendly dietary plan further, here are eight foods GI doctors try to never eat.

Take probiotics

Travel constipation can result from disruptions to our gut microbiome, or the balance of good and bad bacteria that support digestion, as well as many other bodily processes. Taking a probiotic supplement can help restore this microbiome balance, according to Malone.

It may even help prevent traveler’s diarrhea, a common issue among travelers often triggered by exposure to foreign bacteria or other contaminants that your body is not used to dealing with. Studies are still ongoing, but according to 2024 research published in Travel Medicine and Infectious Disease, certain strains of probiotics—including lactobacilli, Saccharomyces cerevisiae, and Saccharomyces boulardii—have been shown to reduce your risk of traveler’s diarrhea by up to 39%. 

“I like Microbiome Labs MegaSporeBiotic or Biohm,” Malone suggests. “Biohm has a greens powder-probiotic combo that is nice for traveling because you get some greens in too!”

Plan ahead for quality sleep

If you’re traveling across time zones, Dr. Hunnes says that it’s a good rule of thumb to try and gradually adjust your sleep schedule (and eating schedule) to be more in line with where you’re going. 

Supplemental melatonin (0.5 to 1 milligram) is also effective at kicking jet lag, according to health experts. But its benefit comes down to the right timing:

• If you’re traveling east, take melatonin 90 minutes before bedtime in your new time zone, speeding up your internal clock.
• If you’re traveling west, take melatonin in the morning to delay your internal clock. 
• Given this advice, avoid taking melatonin between midnight and 5 a.m. when your body’s natural levels are already high. 

Still, this is broad guidance, so the CDC recommends using a jet lag calculator, such as Timeshifter, which can guide you on when to take melatonin based on your travel itinerary. 

As quality sleep is so important to proper gut function, you’ll also want to make sure that you’re prepped for a good night’s rest at your destination. Consider packing items that can help you sleep in a new environment, such as a sleep mask, earplugs, or calming herbal tea.  

Consider a gentle laxative

“It’s okay to go a day or even two without a bowel movement, but if you start to feel uncomfortable, consider using a gentle laxative such as polyethylene glycol,” Dr. Allison says. 

The natural rhythm for bowel movements is after a period of rest and after eating, she explains. “If you take the gentle laxative at night, it should work in eight to 10 hours or sometime after you eat breakfast.” 

When to worry about vacation constipation

“Everyone is different, but if you’ve had no bowel movements for five days, that would be concerning and time to involve a professional,” Malone says. 

Other signs that your constipation requires urgent medical attention:

• Severe abdominal pain
• Blood in your poop
• Vomiting 
• Fever

If you’re traveling far from home, it can be good to check in with your primary care provider ahead of time (or get a primary care provider if you don’t already have one). That way, “when something like this happens, you can utilize virtual visits or messaging,” Malone says. “They can likely provide timely advice even if you aren’t at home.” 

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