How To Holistically Heal... Traveller's Constipation
Infrequent Bowel Movements While Away From Home
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In this edition…
1. Healing: Infrequent Bowel Movements While Away From Home
2. Reverence: Preparation - Before You Go Away
3. Exploring: Environmental & Emotional Shifts When Travelling
1. Healing: Infrequent Bowel Movements While Away From Home
“Traveller’s constipation” refers to the common experience of experiencing reduced or infrequent bowel movements while away from home - particularly during travel. It’s not a formal medical diagnosis but rather a widely recognised phenomenon that can affect otherwise regular individuals when their routine is disrupted.
This is something I see frequently in my clinic at this time of year - particularly among those living in Australia and travelling to Europe during the Southern Hemisphere’s winter. Patients who are otherwise regular find themselves constipated for a week, sometimes two, relying on laxatives to pass a bowel movement, and enduring discomfort and bloating throughout their holiday. What should be a restorative and joyful experience becomes physically burdensome and energetically stagnant.
Traveller’s Constipation as a Disruption of Rhythm and Safety
At its core, traveller’s constipation speaks to the deep connection between our digestion and our sense of safety, rhythm, and routine. When we travel, we often:
i. Eat Different Foods
One of the most common contributors to traveller’s constipation is a sudden change in diet. Whether it begins at the airport lounge, mid-flight, or upon arrival at the hotel, travel often brings with it a departure from the fresh, whole foods we usually prepare at home. Meals become heavier, richer, more processed, or simply unfamiliar - hotel buffets, cafés, and restaurant fare tend to be higher in salt, sugar, refined fats, and lower in fibre. Vegetables are often scarce, or served in small portions as an afterthought rather than the foundation of the plate. There’s also the “I’m on holiday” mindset - treating oneself to extra desserts, pastries, wine, or indulgent meals simply because it's a break from the usual rhythm. While there’s nothing wrong with enjoying the moment, the cumulative effect of eating differently (and often mindlessly) can leave the gut sluggish, overwhelmed, and prone to holding on rather than letting go.
ii. Drink Less Water
Another often overlooked cause of traveller’s constipation is dehydration. When travelling, people tend to drink less water - whether due to long flights, unfamiliar water sources, or simply being out of their normal routine. Some avoid drinking too much to reduce bathroom stops during travel days or tours. Others hesitate to drink tap water overseas, or rely more on bottled water, which may lack the beneficial mineral content their body is used to. The mineral composition of water varies from place to place, and the body - especially the bowel - feels this change. Add to this the dehydrating effects of air travel, caffeine, alcohol, and hot climates, and the gut’s ability to stay soft, lubricated, and regular is compromised. Without sufficient hydration, the colon reabsorbs too much water from the stool, leaving it hard, dry, and difficult to pass - one of the hallmark signs of travel-induced sluggishness.
iii. Change Time Zones
Crossing time zones can also throw the digestive system off balance. The body’s circadian rhythm governs more than just sleep - it influences hormone release, appetite, and even bowel movements. Many people are accustomed to having their morning elimination shortly after waking, often around the same time each day. But when travel involves long-haul flights and significant time differences, the internal clock lags behind. Suddenly, it's morning in Paris, but your body still thinks it's the middle of the night in Sydney. This mismatch confuses the natural timing of bowel activity, leaving you feeling “stuck” in more ways than one. The disruption can delay the urge to go altogether, or weaken it so much that elimination becomes irregular, incomplete, or absent. Until the body adapts and this can take days - digestion remains unsettled, often accompanied by a lingering sense of internal disorganisation.
iv. Less Access To Bathrooms (or feel uncomfortable using unfamiliar ones)
An often-unspoken contributor to traveller’s constipation is the simple discomfort of using unfamiliar bathrooms. At home, there’s ease and privacy - a known space where the body feels safe enough to let go. But when travelling, that sense of safety is often disrupted. Whether it's a cramped airplane lavatory, a public restroom at a train station, or a shared hotel room with limited privacy, these unfamiliar or inconvenient settings can make it difficult to relax. Some people unconsciously hold in the urge, waiting until they’re “back at the hotel” or somewhere they feel more comfortable. Others override the natural signal altogether due to time pressures or social discomfort. Over time, this repeated suppression can dull the bowel’s natural cues, making it harder to pass a motion even when the opportunity arises. Elimination, like sleep, requires a sense of safety and surrender - without it, the body tightens, and the gut responds accordingly.
v. Experience Underlying Stress Or Excitement
Even when travel is joyful, the underlying stress or excitement of being in a new environment can have a powerful effect on the gut. The body’s digestive system is intricately linked to the nervous system - particularly the enteric nervous system, a vast network of nerves embedded in the lining of the gastrointestinal tract. Often referred to as the “second brain,” it independently governs digestion, motility, and gut reflexes while constantly communicating with the central nervous system. When the body perceives change - be it navigating airports, unfamiliar languages, altered routines, or the emotional intensity of travel - it often shifts into a mild, sustained state of alert. This sympathetic nervous system dominance can suppress the parasympathetic “rest and digest” functions, making it harder for the gut to relax and perform its essential task of elimination. The bowel, like the breath, responds sensitively to our inner state. And when our inner state is buzzing or unsettled, even if positively so, digestion can come to a halt.
In short, the gut - an incredibly sensitive and responsive system feels the change. And it responds by holding on.
What to Take With You: Stay Regular, Calm & Balanced While Travelling
If you know you’re prone to constipation, sleep disruption, or digestive upset while travelling, take what you need with you. A little preparation can prevent a lot of discomfort.
We can help you create a personalised travel pack to support bloating, overindulgence, jet lag, poor sleep and sluggish bowels - so you can enjoy your holiday without discomfort.
Pack your favourites for regularity – trusted fibre blends, magnesium citrate, and gentle, senna-free herbal laxatives (non-aggressive and travel-friendly).
Include digestive enzymes and/or liver-supportive herbs - to help prevent bloating and discomfort when you overindulge or consume more alcohol than usual.
Bring a travelling probiotic – one that’s shelf-stable and suited to your constitution, prescribed specifically for you.
Support your sleep and circadian rhythm – travel with remedies that assist with sleep onset, melatonin regulation, or nervous system support (especially for jet lag or sleep changes).
Include calming supports – flower essences and nervine teas & tisanes to help regulate stress, overstimulation, or emotional sensitivity.
Pack familiar comforts – favourite herbal teas, snacks, or wholefood items you know your body responds well to. This brings continuity to your internal rhythm in an unfamiliar environment.
To find the best probiotic, magnesium, bitters, enzymes or sleep remedy for your unique needs, book a mini consultation for a simple remedy or full naturopathic appointment with us prior to travel.
Throughout June and July, our naturopath Maddie Lyons is offering 15-minute mini consultations for just $20 (normally $45, excluding the cost of supplements) to help determine the most suitable products for your upcoming travels. Call 02 9380 7863 or email us here
If you're seeking a more comprehensive approach or if you’ve been dealing with longstanding gut sluggishness or chronic digestive concerns, please book a full naturopathic consultation with us for deeper support and guidance here
The next section will guide you through pre-travel preparation, including when and how to start taking magnesium citrate, digestive bitters, and how to optimise your food and hydration in the lead-up to your trip.
2. Reverence: Preparation - Before You Go Away
When supporting a patient who tends to experience constipation while travelling, I encourage preparation well before departure. The bowel thrives on rhythm, familiarity, and gentle flow and travel, while enriching for the spirit, can be unsettling for the gut. Prevention is always more effective than treatment, and preparing your body particularly your digestion can help avoid the discomfort and stagnation that so often accompany long flights and changes in environment. Below are five gentle yet effective strategies that can be woven into your pre-travel care plan:
i. Restore hydration and fibre gradually, before you fly
In the week leading up to travel, focus on optimal hydration - sipping water throughout the day, aiming for at least 2 to 2.5 litres depending on body size and climate. Add in gentle fibre to your diet through cooked vegetables, stewed fruit (like prunes or pear), and soaked chia or psyllium husks. Avoid sudden increases in raw fibre just before travel, as these can bloat a sensitive gut. Think soothing and hydrating, not stimulating or abrasive.
ii. Start gentle herbal digestive bitters or tonics
Begin taking a low-dose herbal bitter formula before meals at least two weeks prior to departure. Digestive bitters are a time-honoured way to stimulate the body’s natural digestive reflexes - enhancing stomach acid, bile flow, and healthy peristalsis. You may choose a classic bitter formula or allow us to create a bespoke blend tailored to your needs.
Throughout June and July, our naturopath Maddie Lyons is offering 15-minute mini consultations for just $20 (normally $45, excluding the cost of the bitters) to help determine the most suitable blend for your upcoming travels. Call 02 9380 7863 or email us here
If you're seeking a more comprehensive approach or if you’ve been dealing with longstanding gut sluggishness or chronic digestive concerns, please book a full naturopathic consultation with us for deeper support and guidance here
iii.Support magnesium levels for motility
Magnesium citrate can be introduced prior to travel, especially in those prone to sluggish bowels. It draws water into the bowel and gently encourages movement without dependency. Begin with a small dose in the evening 1-2 weeks before departure and continue during travel if needed, adjusting to your body’s response. During your consultation above, ask us for the most suitable and stable magnesium citrate formula for sluggish bowels - tailored just for you.
iv. Create nervous system safety through simple rituals
Begin practicing gentle regulation tools at home so they feel familiar on the road. This might include deep belly breathing, guided visualisations, vagus nerve stimulation, or simply taking barefoot walks on the grass. On holiday, anchor yourself with small routines - morning stretches, herbal tea rituals, or five minutes of stillness each day to remind your nervous system that it is safe to rest and release.
v. Mind your mindset - prepare to flow, not force
Perhaps most importantly, approach your trip with compassion. Constipation while travelling is not a failure of discipline, but a reflection of your sensitivity. Instead of overriding it with stimulants or harsh laxatives, treat it as a gentle call to slow down, rehydrate, and soften. Trust that with the right support, your body will adapt in time.
3. Exploring: Environmental & Emotional Shifts When Travelling
I see traveller’s constipation not simply as a matter of stool mechanics, but as a sign that the body is out of sync with its environment. The bowel, governed by the parasympathetic “rest and digest” branch of the nervous system, often tightens in the face of pressure, unfamiliarity, overstimulation, or disruption to daily rituals. It’s not just about what we eat or drink - it’s about how safely and consistently we live. This kind of constipation is, in many ways, a temporary freeze response. The body hesitates to release, not out of dysfunction, but out of protection - sensing that the conditions to soften and let go are not yet present.
What This Reveals About the Gut-Brain Relationship
Traveller’s constipation underscores the deep intelligence of the gut-brain axis, a bidirectional communication system that reflects our state of being through our digestion. The gut is constantly listening to our nervous system, interpreting cues from both within and without.
It reminds us that:
Digestion is sensitive to the state of our nervous system. When we’re anxious, rushed, or overstimulated, digestion slows or stalls.
Elimination requires rhythm, routine, and perceived safety. Without the regular cues that anchor our biological functions, morning routines, meal times, familiar spaces - the bowel can lose its timing and tone.
The bowel responds not just to food, but to our environment, relationships, and emotional landscape. The pace of life, the depth of our breaths, the presence or absence of emotional tension - all are felt in the gut.
Practical Considerations (Beyond What’s Been Said)
In addition to the remedies and pre-travel preparations mentioned earlier, here are a few more practices to support the gut-brain connection while travelling:
Conscious breathwork before meals. Even just 3–5 deep belly breaths before eating can signal the nervous system to shift into parasympathetic mode, supporting digestive readiness.
Create a morning elimination ritual, even while away. Sit quietly with a warm drink (like lemon water or our Hygieia I Tisane by Apotheca ) each morning at the same time. This gently trains the bowel to re-establish rhythm and tone.
Walk after meals - slowly and without distraction. A gentle 15-minute walk, ideally outdoors, can support peristalsis and regulate blood sugar.
Use scent to ground and soothe. Bring a familiar essential oil or natural scent from home (such as lavender, neroli, or cedar) and inhale it before bed or upon waking. Scent has a direct line to the limbic system and can help the body reorient to safety.
Touch the earth, even briefly. Whether barefoot on grass, a hand on a tree, or feet in sand - grounding physically recalibrates the nervous system and helps re-establish embodied presence.
Hold your belly. In moments of bloating, tension, or discomfort, simply resting your hands on your abdomen while breathing deeply can signal to the gut that it's safe to release. It’s an act of gentle attunement.
Traveller’s constipation reminds us that the body speaks in rhythms, not just in symptoms. And when we listen closely, we begin to understand that true regularity comes not just from what we take, but from how we live- present, anchored, and attuned to our needs, even when the world around us changes.