Travelling is full of unforgettable moments. Maybe you’re finally waiting for your table at that chic café you’ve been dreaming about for months, or queued up with a hundred other tourists at an iconic lookout, selfie stick and camera at the ready. Perhaps you’re wandering through a quiet, sunlit museum you’ve been stalking on Pinterest, soaking in every exhibit… and suddenly, your gut decides it’s the perfect moment to stage a protest.

Travel constipation is more common than you might think, even for those who are usually regular at home. New foods, different schedules, dehydration, and public toilets that flush water in the opposite direction than you’re used to can throw your digestive rhythm off. Understanding why it happens is the first step to keeping things moving so you can enjoy your trip without discomfort.

Why Travel Can Upset Your Bowels

Several factors combine to slow digestion when you’re away from home:

• • Changes in routine: Flights, train trips, and hotel stays often mean altered meal times and sleep schedules. Your body thrives on rhythm, so a disruption can slow things down.

  • Different foods: Richer meals, unfamiliar dishes, or less fibre than usual can all contribute to constipation.

  • Dehydration: Air-conditioned planes, sunny beach days, and long sightseeing trips can leave you lower than normal on fluids, which are essential for smooth digestion.

  • Stress or anxiety: Navigating a new city, catching transport, or keeping up with an itinerary can make your gut tighten up.  When our body is under stress (fight or flight), digestive functions shut down as our body switches to survival.

  • Unfamiliar bathrooms: Some people delay going when they’re not in their own space, which can make constipation worse.

Tips to Keep Things Moving While Travelling

Keeping digestion regular on the road doesn’t have to be complicated. A few simple habits make a big difference:

💧 Hydrate like a local - Carry a refillable water bottle everywhere. Airport cafes, hikes, or long drives all call for steady sips. Water is the unsung hero of smooth digestion.

🌾 Pack a fibre supplement & fibre-friendly snacks - Nuts, seeds, dried fruit, or wholegrain crackers are travel-friendly and help your gut stay on track. Even a fresh mango at a roadside market counts. For some real bang, mix a tablespoon of psyllium husk in some water every day to help keep things moving. 

🚶 Move your body - Stretch on the plane, take a walk after meals, or climb a few extra stairs. Simple movement can encourage digestion and offset the long hours of sitting.

🌿 Listen to your body - Ignore the awkwardness of “foreign toilets” at your peril. Give yourself permission to go when the urge strikes; you’ll thank yourself later.

🕒 Plan for bathroom access - When road-tripping or exploring a national park, know where public toilets or cafés are along the way. A quick mental map can save stress later.

🧻 Bring your own toilet paper - Some rest stops, hostels, or public bathrooms may be low on TP, and it might not be eco-friendly. Packing a small roll of eco-friendly toilet paper ensures you’re prepared, gentle on the planet, and never caught out.

Eco-Friendly Travel Essentials

Packing sustainably doesn’t have to weigh you down:

• • Bamboo toilet paper – lightweight, unbleached, and plastic-free. Perfect for trips.

  • Reusable containers, bottles and cutlery – for picnics, takeaways, or snacks on the go.

  • Natural personal care – solid soaps, shampoo bars, and toxin-free wipes keep your kit light and kind to the planet.

A few thoughtful swaps make travel easier, cleaner, and kinder to the environment without sacrificing comfort.

A Smooth Trip Starts With Preparation

Travel constipation is common, but it doesn’t need to ruin your trip. Stay hydrated, eat fibre, move, plan bathroom stops, and pack your eco-friendly essentials. A roll of Eco Cheeks unbleached bamboo toilet paper is a lightweight, gentle, and eco-friendly option to have on hand, perfect for those moments when public facilities aren’t quite what you expected, or when you simply want a familiar, comfortable option on the road.

With a little preparation, you can focus on discovering landmark spots, tasting amazing food, and making memories in the hidden corners of a new city, all without worrying about digestive drama.