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- Discover the reasons behind getting constipated during your foreign vacation.
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Nothing compares to planning a peaceful beach vacation for a whole week, only to find yourself stuck next to your hotel bathroom toilet instead.
A lot of individuals fall ill when traveling globally due to numerous factors, such as dehydration and alterations in their eating habits.
However, do not worry, for twins Lisa and Alana McFarlane, who were the creators of The Gut Stuff , have experts available for guidance.
From the snacks you should include in your luggage to the foods that help with constipation, here are Alana and Lisa’s suggestions for avoiding frequent trips to the bathroom rather than enjoying the all-inclusive buffets during your upcoming international travels.
If you’ve experienced some difficulty with digestion during holidays, know that you’re not the only one. Lisa explains: "This issue often arises from alterations in your eating habits when traveling. When you usually stick to a fiber-rich diet that supports good digestive health, yet once you step off the plane, you find yourself indulging in foods like cheesy bread instead, this shift might impact your gastrointestinal tract. There’s nothing wrong with enjoying these treats; they taste great! However, such dietary changes can lead to temporary constipation."
Alana points out that long-haul flights exacerbate the problem, stating: "These trips often result in bloating and constipation because we tend not to consume enough water during the flight."
Our digestive system can also be influenced by geographical factors. As Lisa points out, 'These microorganisms inhabit various parts of our body—inside, outside, and all around us—but they’re equally present in nature too. Therefore, traveling to a different nation might expose you to new types of bacteria that your immune system hasn’t encountered yet, potentially offering benefits.'
However, it can also bring in problematic strains that may not have been present in your microbiome previously.
So if you find yourself a bit 'bunged up and constipated' on holiday, what should you do?
Lisa says: 'Have a couple of kiwis at the breakfast buffet and that will sort it out. Kiwis can help with constipation. They actually do call it a "spontaneous evacuation".'
And choices at the buffet could make all the difference.
Lisa clarifies: "Both Alana and I really enjoy an all-inclusive buffet. We aim to get our money’s worth. However, we also make sure to maintain a balanced approach."
Add nuts and seeds to your soup. If you're enjoying a substantial cooked breakfast, consider serving a small portion of fruits alongside it. Fiber plays a crucial role.
If possible, choose brown rice instead of white rice and brown pasta over white," suggests Alana. "These minor adjustments can help increase your fiber intake in a positive way.
Additionally, there's one essential food item that the sisters recommend including in your luggage.
Alana states, "It’s essential to include fiber in your routine. Consider packing high-fiber bars and beverages, or simply add a packet of chia seeds to your luggage; they’re quite lightweight."
You can include chia seeds in your morning meal or yogurt to increase fiber intake, which might prevent digestive issues during your vacation.
Staying hydrated is crucial for preventing stomach issues. Lisa advises: "Get yourself a large water bottle, particularly if you’re traveling to a warm destination. Maintain your fluid intake throughout your trip."
And there’s a simple method to determine if you should replenish your fluids.
Alana clarifies: "Observe the color of your urine; this will provide a clear sign if you need to increase your water intake."
If your urine appears to be a shade of medium to dark yellow, this typically indicates that you should increase your fluid intake.
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