Everything about the two-week tour of Portugal appealed to Amanda Morgen*, but the 66-year-old former personal trainer was most excited by the prospect of hiking in the Azores. She was totally gung-ho—except, that is, for her gut. “I’d dealt with constipation on and off, particularly when I traveled, but nothing like this!” Morgen says, adding that she’d brought along the psyllium fiber that usually did the trick. “My body was just, like, ‘Nope!”” 

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After four days, Morgen sought a local pharmacy for the kind of products she’d always avoided (stimulant laxatives, suppositories), which offered only minimal relief. “Since I’d had a colonoscopy fairly recently, I knew it couldn’t be that serious, so I soldiered on,” she says. “But I did have to miss some activities because I felt so awful.”

Take the fabulous five-course dinner toward the end of the trip. “Not only couldn’t I enjoy it, I couldn’t even look at everyone else digging in,” Morgen admits. 

What Gives When You Can’t Go?

Travel is defined by new experiences and adventures, so the word “regular” can be antithetical. “Traveling can bring changes to the GI tract due to alterations in diet, routine, hydration, and activity,” says Natasha McMillan, M.D., gastroenterologist/advanced endoscopist and Director of Endoscopy at Long Island Jewish Forest Hills Hospital in New York. (Indeed, the doctor points out that though some women develop constipation while away, others may deal with diarrhea or bloating.)

Simply put, the gut can suffer from jet lag.

Simply put, the gut can suffer from jet lag. A 2024 University of Copenhagen study found that many travelers experience a six-hour to two-day delay in bowel movement compared with their normal frequency. Long plane or car rides can have you drinking less water, a contributor to constipation. Unfamiliar mealtimes and foods (especially if high in sodium and low in fiber) can really throw your digestive system out of whack.

And much as we love getting away, it’s often stressful, which affects bodily functions. Ironically, on the flip side, taking it too easy isn’t ideal. “Activity levels play a major role in gut health; decreased activity, due to rest and relaxation, slows the GI tract, potentially leading to constipation,” McMillan explains. 

Midlife women may be two to three times more likely to deal with constipation than men, largely due to inconsistent hormonal cycles.  Plus, medications such as pain relievers, antidepressants, antacids, and iron supplements can also put off poop.

Outsmart the Issue at Home

Want to avoid vacation constipation?  Get on a gut-sensible regimen before you leave.  “A healthy regular gut is better at adapting to changes,” McMillan says. “In general, women should aim for between 25 and 30 grams of fiber per day.” (Go-to foods include leafy greens, beans, berries, kiwi, avocado, chia seeds, and flaxseeds.) Probiotic-rich foods (yogurt, kefir, sauerkraut) and supplements can help regulate the gut microbiome as well.

If your diet doesn’t already include ample produce and probiotics, add them gradually over several weeks; increasing consumption abruptly can cause stomach distress and bloating. Don’t skip meals, either (especially breakfast, if an AM BM is your goal). “Eating stimulates the colon to evacuate,” McMillan says. 

Get on a gut-sensible regimen before you leave.

It’s also wise to consider the cuisine of countries you may visit. Will you have access to fresh fruits and veggies? What’s up with the drinking water? “It was smooth sailing, metaphorically, in the Mediterranean,” says Olivia Levine, 55, of her last vacation. “But Paris? I don’t know if it was the restaurants we chose or if the entire city was in a major meat-and-cheese phase, but there was not a salad in sight. I did not poop in Paris!” Climate is also worth weighing: Both hot tropical weather and crisp dry air can drain you of moisture.

Find Relief—Emotionally, at Least

“A lot of people have a fear of getting constipated,” says Cleveland Clinic gastroenterologist Leyla Maric, M.D. Even the idea of using a bathroom other than your own can cause anxiety.

Cate Hilton, 60, can relate. “The physical discomfort was bad enough, but it was all I could think about,” she says of a potty problem during a trip several years ago. “I kept telling myself, “It’ll happen…it’ll happen.’” It didn’t, and Hilton felt compelled to suffer in silence. “It’s a private matter, just not something I’d talk about,” she says.

Get over the embarrassment. Share with someone—it will relieve the stress and you’ll feel better.

Yet in the van returning to their hotel after an excursion, Hilton spilled to her seat mate, with whom she’d become fast friends. “She was nice and cool and not snooty, and I felt like I could tell her,” Hilton says. “Turned out she’d had issues in the past and now always traveled with her secret weapons.” The two laughed about it, and the woman shared her stash of magnesium powder and stool softener with Hilton, who had relief the next day. 

“We think, ‘I should grin and bear it and not complain,’ but then you find out everybody deals with it,” Hilton says, “Get over the embarrassment. Share with someone—it will relieve the stress and you’ll feel better.” Still, Hilton learned to adopt a “Don’t leave home without it” policy. “Sure, you want to pack light and obey TSA regulations, but being prepared is crucial,” she says, and now travels with magnesium and psyllium fiber. 

Way to Go!

Try these tips and tricks from real women and medical professionals if you do get blocked while on vacation:

Don’t party too hearty

You want to have fun on holiday, but overindulging in huge fatty meals and dehydrating wine or cocktails isn’t worth it. “If you can’t go and you’re stuffed to the gills, you’ll feel worse,” Hilton says from experience.  

Hydrate heavily

“I don’t ever seem to feel thirsty, but I make myself drink more water when I‘m away,” says Levine. Some folks also rely on hydration packets. Yes, you will have to pee. Wear a pad if you’re going to be on a long hike or drive where bathrooms might not be available.

Get moving

Even if your ideal getaway involves lolling poolside, remember to fit in a workout. Cardio exercise enhances digestion and promotes bowel movements, so take that power walk on the beach or spin on the hotel gym’s exercise bike.  Stretching, too, can be beneficial, particularly if it targets the pelvic floor (child’s pose and figure-four stretch, for instance). 

Don’t push it

Peristalsis, the wave-like motion of the GI tract, is a passive process; forcing or straining can disrupt it and, long term, lead to other painful conditions, like hemorrhoids. Give yourself a few relaxed minutes on the commode, with your knees above your hips (let your carryon bag do double duty: prop your feet up on it).  This posture mimics the squat Asians and Africans typically assume at go time—it eases the puborectalis muscle and straightens the colon for a smoother experience.

When you gotta go…

The urge may be unpredictable, but holding it in can harden stools and worsen constipation. “If you’re in a large city or on the interstate, head for the nearest hotel,” advises Morgen. “The bathrooms in hotel lobbies are clean and usually empty, so you have privacy.” In more bucolic spaces, brave the port-a-potty or (ugh) make like the proverbial bear in the woods!

Trust your gut

A bad bout of vacation constipation could be your body trying to tell you something (your gut is your second brain, after all). For Morgen, Portugal was a wakeup call; she made a gastroenterologist appointment upon her return. “I’d always been a fitness person and ate cleanly, but had never really been regular,” she says, adding that after two procedures in her mid-forties—a C-section and back surgery requiring entry from the abdomen—her innards felt even more off. Now she’s having tests to see if there’s an underlying issue that can be addressed. “I want to find out what’s going on so I can stay active and keep traveling,” she says, advising, “This is an essential part of your health. If you think something’s up, don’t ignore it.” 

* Real women’s names and some details have been changed.