How to Prevent or Relieve Constipation for the Family While on Vacation
G downing some freeze-dried blueberries pool-side - packed with fiber!
Hey there! Spring Break plans with the whole fam? Need to address some digestive issues? Perhaps a history of constipation while away? Let's ensure we're prepared for proper bowel management on your trip. When was the last time you your your toddler went, friend?
I've got your back.
First, let's understand why constipation might happen. When we're on vacation, our GI tract can get a bit thrown off. Factors like dehydration, altered eating schedules, different foods, reduced physical activity (or even increased activity), changes in eating habits, discomfort with new bathroom setups, and lack of time to relax and go can all contribute. Even if you're regular at home, vacation can disrupt things.
So, here are some tips to stay regular on vacation - for the whole family!
Hydration Tips:
Each family member should have their own water bottle with them at all times.
Explore new, fun, or local beverages.
Kids usually don’t need electrolyte drinks unless they’re sweating a lot (same for you, mama). However, if diarrhea or vomiting occurs, an oral rehydration solution can help (it needs to have salt AND sugar to be absorbed properly). Consult a doctor if fluid loss is severe.
Remind yourself and your kids to drink when thirsty. In a new place, frequent reminders can be useful.
Eating Tips:
Vacation eating can be erratic, so try to stick to a schedule. Bring along snacks.
Opt for balanced snacks with fiber (to add bulk to stool) and protein.
Fresh fruits and veggies are great for hydration and fiber. Stock up when you arrive at your destination.
Take breaks for meals and enjoy them fully. Rushed eating can upset the stomach.
Let kids eat what they like. Even if it’s not the most fiber-rich, any food keeps the GI tract moving.
Adults, aim for fiber-rich foods like salads and veggies. Enjoy local cuisine so you can get the full experience! It’s (more than) ok to eat more or indulge in new, fun foods while you’re on vacation - you’ll get back to your regular schedule when you get home.
Stock your Airbnb with:
Orange juice
Kefir
Yogurt
Fresh fruit
Whole grain chips or crackers
Dried pea snacks
Hippeas
Dried fruits (we love the freeze dried strawberries and blueberries - packed with fiber!)
Physical Support Tips:
Allocate adequate time in the mornings or evenings for bathroom visits (or whenever you USUALLY poo).
Incorporate daily physical activity like running, biking, or swimming.
Improvise an ergonomic poop position by elevating your feet with a small garbage can or something similar under them. This helps with stool movement.
Supplement Recommendations:
Always check with a doctor before trying new supplements.
Magnesium Citrate can aid in regular stools by drawing water into the colon and relaxing GI muscles. I like this one for me (I double up while on vacation) and this one for the kiddos before bed (before brushing their teeth!).
Probiotics, especially for kids, can help establish a healthy gut microbiome and regulate stools. There’s not a ton of evidence to support the use of probiotics in grown ups, so utilizing pre/probiotic foods is recommended over supplements here. For the kiddos, I LOVE this one because it also has some immunity boosting vitamins, minerals, and phytonutrients.
Being constipated on vacation isn't enjoyable. By following these tips and being mindful of your family's bowel habits, you can ensure everyone stays regular and enjoys their vacation to the fullest!